- Community, Primary Care, Pediatrics, Patient StoriesGeneral Page Tier 3BlogThe lessons children learn stick with them throughout their lives. That’s why it’s crucial to make good health a habit early on. From helping kids learn social skills to teaching them to be more independent and creative, developing a healthy lifestyle now will set them up for success in the future. Not sure where to start? We’ve gathered some ideas. Be brave — experiment Kids love things that seem unexplainable: That’s why science projects are such a big hit. Help your children feel a sense of satisfaction by helping them: • Build a volcano and make it erupt with baking soda• Construct a homemade lava lamp• Create their very own art pieces• Tend to a garden These activities will help your kids see tangible results from their efforts, learn responsibility and maybe even develop a healthy passion for nature and science. Cook together Children who are actively involved in meal preparation are more likely to understand the values of nutritious meals. Not only does the internet have a treasure trove of free, healthy recipes for your kids to browse and choose from, today’s grocery stores give them access to healthier foods. Just remember to feed your family before you go since grocery shopping on a full stomach makes you less likely to impulsively purchase unhealthy items. From food prep and cooking to setting the table, preparing dinner can also be a great team activity. Divide and conquer as a family and be sure to rotate roles often so each kid benefits from learning all it takes to put a healthy meal on the table. We’d also encourage you to eat as a family. Taking this time together allows space for much-needed interaction and conversation. It also helps us slow down while we’re eating, giving our brains a chance to recognize when we’ve consumed all we need, helping us to learn to avoid overeating. Encourage kiddos to use their imagination Your children’s mental and emotional health are just as important to development as their physical health. Instead of spending hours playing with smartphones and tablets, encourage them to: • Explore their creativity by reading together• Express their thoughts through writing or drawing• Perform skits at home• Play with toys like Lincoln Logs and Legos Creative outlets that challenge the boundaries of imagination set kids up to be problem solvers, wonderers and empathizers. Get physical Finding ways to keep your kids physically active will help them burn off built-up energy in a healthy way. Exercise also stimulates nerve cells that help children focus and retain what they’ve learned in school. And most importantly, active children are more likely to avoid developing serious diseases like obesity and Type-2 diabetes. Dedicate at least 60 minutes every day to physical activity by: • Getting outdoors. Most communities have recreational areas that are free for anyone to use. Explore your town’s walking trails, sign up for an hour to play tennis at the local court or find a park where you can play catch. A round of miniature golf or a few swings at the batting cages are also fun, safe and affordable. • Making household chores active (and fun). Kids enjoy a little competition, so why not encourage it? Have your kids compete to see who can rake the most leaves, take more walks with the dog or shovel the most snow. By giving your kids a chance to show their capabilities, you’ll have more rounded children and a more functional home. • Training as a family. You can benefit from physical exercise, no matter your age. First, be sure to set a good example by going to the gym regularly. Then, consider teaming up with your kids to turn your backyard into an obstacle course or train for a walk or 5K that benefits a cause the whole family supports. Your kids will grow up understanding that physical fitness should be part of their routine. And when they get old enough, they can even help spot you and encourage your progress. Play games Friendly competition among family members helps children learn to strategize, develop partnerships and understand the importance of losing with grace at an early age. You can keep your activities sedentary with jigsaw puzzles, board games and card games. Or you can get your family up and moving with charades or a scavenger hunt. Need more ideas? We’re here to help. Your child’s pediatrician or your family medicine physician can be a great resource when it comes to healthy living: Make them a part of the conversation. Find a provider near you.0
- Men's HealthGeneral Page Tier 3BlogIt’s true that men are less likely than women to visit a doctor. They’re also more likely to skip routine health screenings. But getting through the door of a doctor’s office – even for a short visit like a checkup or screening – can be so important for a man’s overall health and longevity. If you’ve been avoiding the doctor, or you love someone who has, here are three tips from Luminis Health physicians. Three tips to turbocharge your health Know when to schedule checkups It’s always a good idea to schedule a checkup when something isn’t feeling right. If you’ve had a sudden change in weight, problems sleeping or are experiencing sexual dysfunction, for example, it’s time to get an appointment on the calendar. And get in the habit of annual visits, if you’re not already doing that. While yearly checkups are helpful for men of all ages, they’re especially important for those over age 50. During your appointment, your doctor will do routine checks, such as: Blood pressure Blood sugar Cholesterol Physical exam Keeping an eye on your stats can help you prevent or manage minor problems before they turn into significant health issues such as heart disease, which is the leading cause of death for men. While at your appointment, you can also talk about any mental health issues you’re facing or discuss any changes in your mood. Mental health is closely tied to physical health, and your physician is a good resource to connect you with help when you need it. Understand the importance of cancer screenings Your cancer risk over your lifetime depends on a variety of personal factors. When you reach the age of 40, or earlier if you have a family history of cancer, it’s crucial to talk to your doctor about which cancer screenings are right for you. Early intervention routinely saves lives – for example, the number of people diagnosed with and who die from colorectal cancer is dropping, due in part to more people getting screened and improved treatments. Colorectal cancer While many men wouldn’t list “getting a colonoscopy” at the top of a list of things they’re excited about this year, think of it this way: even for advanced colorectal cancers, a 95% cure rate is possible, so screening is important. By the time you’re 45 (or earlier if you have a family history), talk to your provider to learn when you should get your first screening. You can also talk about alternative screening methods that may be an option for you, such as those that use a stool sample. Learn more about preventing colorectal cancer. Prostate cancer Advice on prostate cancer screening isn’t as straightforward. Current screening methods haven’t been shown to lower the risk of dying from this cancer, according to the American Cancer Society, and could potentially lead to overdiagnosis or overtreatment. Talk to your doctor when you’re 50 about the benefits and risks of screening and treatment, including getting the PSA (prostate-specific antigen) blood test. Start the conversation earlier if you have increased risk factors, including if you are African American or have a family history. Learn more about prostate cancer screening. Take charge with preventive measures When you want to start practicing some healthier habits, think about your daily lifestyle choices. It’s never too late to kickstart a new routine that helps you get stronger and take better care of your body. Get moving. Aim for at least 150 minutes (2.5 hours) of moderate-intensity aerobic activity a week, according to the American Heart Association. It’s even better if you can spread out your exercise over the week and add in strength training on at least two days. Make healthy food choices. Eat a variety of nutritious, wholesome foods. If you’re having trouble getting started, ask your doctor to connect you with a nutritionist. Quit unhealthy habits. If you smoke, now’s the time to stop. Avoid drinking excess alcohol. And if you’ve been skipping sleep, remember that the effects of poor sleep can affect other areas of your life. Aim for at least seven hours or more a night. All these small choices can add up to a lifestyle that helps you prevent serious health issues as you get older. Bottom line: your health is too important to put on the back burner this year. This post was originally published for the Enquirer-Gazette. Learn more and schedule your appointment at: https://www.luminishealth.org/en/services/primary-care?language_content….0
- Behavioral HealthGeneral Page Tier 3BlogMany of us developed less-than-healthy habits in 2020. And even though last year is now in our rearview (whew!), we’ve likely brought some stress and anxiety into the new year that we’d like to leave behind. A great way to welcome 2021 is with a commitment to wellness and making choices that lead you toward a healthy and fulfilling life. Sound overwhelming? It doesn’t have to be. Remember, even small steps move you forward. Make mindfulness your first step Practicing mindfulness is a great start to boosting wellness. But what is mindfulness? Think of it as being aware of what you’re sensing and feeling in the present moment, without passing judgment. Because mindfulness is about paying attention to experiences with curiosity and openness, it offers an objective way to notice habits and determine which ones you want to change and maintain. Studies link mindfulness to a host of benefits, reducing: Anxiety Depression High blood pressure (hypertension) Insomnia Pain Stress You can practice mindfulness in everyday life using these tips: Meditate Mindfulness and meditation are often used interchangeably. Meditation is actually a formal way to practice mindfulness. Meditation trains your mind to focus on a single task and stay aware of the present moment. Meditation doesn’t require special equipment or in-depth training. It’s simple, but not necessarily easy, thanks to the 6,000 thoughts that researchers estimate vie for your attention every day. But carving out as little as five minutes a day to practice will train your mind to focus. Try this simple approach: Take a seat – a chair, on the floor, at your desk – wherever you’re comfortable. With eyes closed or gazing downward, focus on one specific thing. Make it simple – a phrase, your hands resting on your legs, your breath coming in your nose and out your mouth, or how your belly rises and falls as you breathe. Notice when your mind wanders (because it will, repeatedly). When it does, make no judgment about your thoughts, let them go and return to your focus. That’s it. Eat slowly and make it the good stuff Be mindful about what and how you eat. Nourish yourself with fresh, whole foods, locally sourced when possible. Go for colorful fruits and vegetables packed with nutrients. Sit down for each meal, putting your fork down after every bite. Savor the smell, taste and texture of your food and take a moment to appreciate the effort that went into making it. Give single tasks your full attention Multitasking feels like a necessity to keep up in a busy world. Catching up on email while you’re on a Zoom call. Folding laundry while drilling your daughter on spelling words. Scrolling through Facebook during dinner. You may feel like you’re accomplishing more by combining tasks, but research reveals we lose the ability to focus as we multitask. Dividing attention between multiple tasks actually reduces productivity. Practice mindfulness throughout the day, giving your full awareness to one task at a time, even everyday tasks like brushing your teeth, making the bed and driving home from work. Listen Give people and conversations the courtesy of your full attention and you’ll both benefit. Who doesn’t like knowing they’re heard? Mindfulness impacts how you interact. Eye contact, nodding, smiling and asking questions signal your focus is on them. Mindfulness helps build relationships, an important component of wellness. Pay attention to your environment Sprinkle mindful moments throughout the day and take in your surroundings, wherever you are. Think about the warmth of the sun on your arm. Feel the chill of the early morning air as it hits your nostrils. Listen to your heels hit the wooden floor as you walk down the hallway. Every mindful moment is time for your body to relax. Practice gratitude Take the opportunity to say “thanks” when you can. Notice what you’re really grateful for and how that gratitude feels. Make a practice of beginning or ending (or both!) each day by writing down five things you’re thankful for. Research shows that feeling and expressing gratitude not only boosts your physical and mental health, but it also strengthens relationships, too. Mindfulness puts you in control Mindfulness takes back control from thoughts that we too often let run the show: Those that lead us to worry about things we can’t control. Like most habits that are good for us, mindfulness reaps more benefits the more you practice it. Whether you incorporate the practice throughout your day or take a five-minute break to focus on your breath, you’ll find yourself in better control of emotions and less reactive to stressful situations. Author Cindy Radovic, MA, BSN-BC, is clinical director of Emergency and Inpatient Mental Health Services at Luminis Health Anne Arundel Medical Center.0
- Digestive CareGeneral Page Tier 3BlogYour gut can tell you a lot about your overall well-being since it plays a crucial role in digestion, immunity and even mental health. But does that mean you need supplements or vitamins designed to improve gut health? That depends on factors like your diet and lifestyle, and whether you’re facing digestive issues that feel disruptive to your everyday activities. Let’s explore how your gut works, why it matters, and what you can do to keep it healthy. Understanding Gut Health Your gastrointestinal (GI) tract includes your esophagus, stomach and intestines. When you eat, these organs work together to digest food, absorb essential nutrients and eliminate waste. Trillions of microorganisms—including bacteria, fungi and even parasites—live in your gut and play a key role in these processes. The composition of your gut microbiome is affected by many factors, including your diet, medications, genetics and age. Signs of a Healthy Gut A well-balanced gut microbiome often leads to: Clear skin Regular and comfortable bowel movements Steady energy levels However, frequent digestive issues like bloating, cramps, constipation, diarrhea, heartburn or nausea, may signal an imbalance. Other symptoms linked to poor gut health include: Acid reflux and heartburn Allergies and skin rashes Autoimmune issues Chronic bloating or constipation Unexplained fatigue Unexplained weight changes Natural Ways to Improve Gut Health Your daily habits can significantly impact your gut health. Try these natural strategies to keep your digestive system in top shape: Eat a variety of fruits and vegetables Eat slowly to support digestion Exercise regularly Manage stress Prioritize quality sleep Reduce ultra-processed foods Stay hydrated Use antibiotics only when necessary Can Prebiotics and Probiotics Help? Ongoing research suggests that prebiotics and probiotics, which can either be found naturally in certain foods or added to your routine with dietary supplements, can benefit gut health in some cases. However, because not everyone needs supplements—and because the Food and Drug Administration (FDA) doesn’t regulate them—it’s best to consult your primary care doctor before adding prebiotics or probiotics to your routine. A doctor can help you navigate the existing research and keep a pulse on new findings, as well help you decide if any of these gut health remedies are right for you. How Do Prebiotics Work? Prebiotics serve as food for probiotics. They occur naturally in many high-fiber foods, such as: Bananas Beans Berries Garlic Oats Onions But while prebiotic supplements like inulin can enhance gut health, they can also be costly. How Do Probiotics Work? Probiotics are live bacteria and yeasts that support digestive health. When you consume probiotics through food or supplements, you’re reinforcing your gut’s natural microbiome. Foods rich in probiotics include: Certain cheeses Fermented foods like kimchi, miso, and pickles Sourdough bread Yogurt (with live active cultures) Look for labels that mention “live active cultures” to ensure you’re getting beneficial bacteria. Strains like Lactobacillus and Bifidobacterium are among the most effective, according to current research, and probiotics with added B12 can further boost your metabolism, energy, and digestion. With so many choices though, finding the right probiotic can be overwhelming. Your doctor can help determine whether a probiotic is right for you, and which best meets your needs. Here When You Need Us If you believe your gut health needs improvement, your next primary care visit is a great time to discuss your concerns with your doctor. Together, you can decide your next steps, including any dietary, lifestyle or supplement changes, and monitor your progress over time. If you don’t have an established relationship with a primary care physician, find a Luminis Health doctor who’s ready to help. Visit Luminis.Health/PrimaryCare to book an appointment. Authors Dr. Ijeoma Nwogu is a primary care physician at Luminis Health who sees patients in Greenbelt, Bowie and Lanham, Maryland.0
- Cancer Care, Digestive CareGeneral Page Tier 3BlogIn recent years, researchers and doctors have observed a troubling trend: colorectal cancer, which includes colon and rectal cancer, is on the rise among millennials and Generation Z (Gen Z). With so much at stake, it’s important to understand how you can lower your risk and recognize symptoms. Discussing your bowel movements with your doctor—even if it feels embarrassing—could save your life. What Millennials and Gen Zers Should Know Colorectal cancer is the third most common cancer among both women and men in the United States. In 2019, the American Cancer Society found that 20 percent of new colorectal cancer cases were diagnosed in people 54-years-old or younger. Some researchers suggest that obesity and alcohol consumption—risk factors now more common in younger adults—may be contributing to the rise. Scientists are also investigating the link between environmental chemicals and colorectal cancer. So, what does this mean for millennials (born between 1981 and 1996) and Gen Zers (born between 1997 and 2012)? It’s more crucial than ever to be aware of the risk factors and make lifestyle changes to lower your risk. Ways to Lower Your Risk Having a risk factor for colorectal cancer doesn’t mean you’ll develop the disease, but it does increase your chances. Some factors are beyond your control, including: Age: While more young adults are being diagnosed, colorectal cancer is still more common in people over 50. Certain genetic syndromes Personal or family history of colorectal polyps or colorectal cancer Personal history of inflammatory bowel disease Personal history of radiation treatment around the pelvis or abdomen However, there are many risk factors you can reduce by committing to a healthier lifestyle. Here are a few examples of beneficial lifestyle changes: Get regular screenings. Colorectal cancer screening should begin at age 45. Several types of screenings are available including colonoscopy and stool based testing like Cologuard. Talk to your doctor about which screening method is right for you. Move more and eat healthier. Diets high in red and processed meats are linked to an increased risk of colorectal cancer. Instead, eat more whole grains, fruits, and vegetables. Aim for 30 minutes of moderate-intensity exercise, such as brisk walking, five days a week. Limit alcohol consumption and quit smoking. Alcohol and nicotine use can increase your risk of developing colorectal cancer. If you need help cutting back, ask your doctor about available resources. How to Recognize Colorectal Cancer Symptoms Many symptoms of colorectal cancer can be easy to miss, as they overlap with other common conditions. For example, hemorrhoids can also cause rectal bleeding. However, it’s important to be aware of key warning signs, including: Blood in or on your stool New changes in bowel habits, such as developing daily diarrhea or constipation Chronic abdominal symptoms, including cramps, pain, or bloating Unexplained weight loss Recurrent vomiting If discussing your bathroom habits with a doctor feels uncomfortable, you’re not alone. Studies show that younger adults are often reluctant to seek care for these symptoms, dismissing them as minor issues. However, if something doesn’t feel normal for you, it’s essential to schedule an appointment. Early detection is critical for improving colorectal cancer outcomes. It is also important to talk to your parents and siblings about conditions that could increase your cancer risk. Are You Due for a Colorectal Cancer Screening? At your next primary care visit, ask your provider if you’re due for screening and review your risks—especially if you’re 45 or older and haven’t been screened yet. To schedule a primary care appointment, visit Luminis.Health/PrimaryCare. Authors Andrew McGlone, MD, is the Executive Medical Director of Primary Care and Community Medicine at Luminis Health.0
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