- Women's Health, Heart CareGeneral Page Tier 3BlogAs a woman and mother, I understand how easy it is to put everyone’s needs above your own. But as a doctor and cardiologist, I also know how important it is to care for my health – especially my heart. More than one in three women are living with heart disease, according to the American Heart Association. And although heart disease death rates among men have declined over the last 25 years, rates among women have fallen at a slower rate. The first step in prevention is education. Some risk factors, such as a family history of heart disease and your age, can’t be changed. For women, your risk for heart disease rises significantly after menopause. In fact, the rate of heart attacks in women dramatically increases about 10 years after menopause starts. The good news is there are many key risk factors you can do something about. Cholesterol Your body needs small amounts of cholesterol to stay healthy, but too much can cause a problem. The extra amounts of cholesterol clog your arteries, putting you at risk for heart disease and heart attack. Work with your doctor to know your numbers and come up with a plan to keep them in a healthy range. High blood pressure High blood pressure, or hypertension, is the leading cause of heart attack, stroke, heart failure and kidney disease. It’s called the “silent killer” because it often has no warning signs or symptoms, so many people don’t know they have it. To lower your risk of heart disease, you should maintain a healthy blood pressure. Your doctor will help you decide what your goal blood pressure is how to achieve it through lifestyle changes or medication. Weight Carrying excess weight can raise your blood pressure and strain your heart. Being overweight also raises your chances of developing diabetes and high cholesterol. The best way to take control of your weight is to get moving and eat a healthy diet. In our fast-paced world this is easier said than done. Start by making small changes, such as walking for 30 minutes a few times a week, cutting out beverages with empty calories, or pledging to add fruits and vegetables into every meal. Smoking Smoking significantly raises your risk for heart disease, as well as a host of other diseases and cancers. If you need help quitting, you can find classes to help at askAAMC.org/events or call 443-481-5366. Now that you have the power to take control of certain risk factors for heart disease, you should also be aware of the signs and symptoms of a heart attack. Heart attacks in women can present themselves differently than in men. Everyone can experience chest pain, but women tend to experience more atypical symptoms: Shortness of breath Nausea Jaw pain Weakness Back pain Don’t ignore or make excuses for these warning signs. Call your doctor or 911 so a heart attack can be ruled out or identified early. Author Jennifer Brady, MD, cardiologist with Anne Arundel Medical Group (AAMG) Cardiology Specialists. Originally published March 2, 2017. Last updated Feb. 21, 2019.0
- Women's Health, Heart CareGeneral Page Tier 3BlogHeart disease affects more than one in three women and is the leading cause of death for females, according to the American Heart Association. The risk of heart disease increases for everyone with age, but for women that risk rises significantly after menopause starts. A natural part of aging, menopause can bring about changes that feel anything but natural. Most women enter this stage, marked by the end of menstruation and then a decline in estrogen, between 50 to 54 years of age. During this time, symptoms including hot flashes, night sweats, weight gain and fatigue, leading to a new reality full of both emotional and physical changes. Estrogen is a complex, naturally occurring hormone responsible for many functions, like adding vital strength and flexibility to the arteries in the body, including those of the heart. A drop in estrogen can cause several different bodily reactions that don’t bode well for heart health. In fact, the rate of heart attacks dramatically increases in women about 10 years after menopause starts. Menopause can play a part in several risk factors related to heart disease: Higher blood pressure. The blood vessels and heart become stiff and less elastic. High blood pressure, or hypertension, puts added strain on the heart. Higher cholesterol and triglyceride levels. A drop in estrogen can lead to increased levels of “bad” cholesterol (LDL), while “good” cholesterol (HDL) levels decrease or stay the same. Triglycerides are a component of body fat that can increase with menopause. Weight gain. Metabolism slows with age and a decline in estrogen, making women more prone to weight gain. Diabetes. After menopause, women become more resistant to insulin, a hormone needed to convert carbohydrates into energy for the body to use. This higher risk of diabetes puts women at a higher risk for heart disease and stroke. The good news is going through menopause does not make you helpless against heart problems. There are plenty of simple, effective steps you can take to combat or slow down its effects. It should come as no surprise that a balanced diet and regular exercise are essential to having a healthy heart. The American Heart Association recommends 150 minutes of weekly exercise, which translates to working out for thirty minutes, five days a week. Aerobic fitness classes, swimming, brisk walks, jogging, dancing, hiking and biking are a few physical activities you can do to keep your heart healthy. Regular exercise will speed up your metabolism, and lower your blood pressure and cholesterol. If you have a smartphone, you already have access to free fitness apps to give you a gym-quality workout in the comfort of your home or office. Create a diet plan full of whole and nutritious foods like fruits, vegetables, unsalted nuts and fatty fish, like salmon and tuna. Limit red meat and avoid food and drinks that are high in added sugar. And if you smoke, you’ll be doing your heart (and the rest of your body) a potentially life-saving favor by quitting. Regular doctor appointments are also important for a healthy heart. Your doctor should check your cholesterol levels, blood pressure, body mass index and waist circumference. As women get older, their risk for heart disease inevitably increases. Staying active, eating nutritious foods and removing unhealthy habits packs a triple punch by lowering blood pressure, lowering cholesterol and creating a stronger heart. As your body enters a new stage of life, adapting your lifestyle is a great way to stay heart healthy. Author Sadia Shafi, MD, a cardiologist at Anne Arundel Medical Center. To reach her office, call 410-224-0040. Originally published Aug. 29, 2016. Last updated Feb. 7, 2019.0
- Cancer Care, Women's HealthGeneral Page Tier 3BlogA diagnosis of breast cancer often leads women to reevaluate their nutrition and health practices. Some may reflect on what diet or lifestyle habits they have that may have increased their risk of getting cancer. No food or diet can prevent you from getting breast cancer, but some foods may make your body the healthiest it can be by boosting your immunity and keeping your risk for breast cancer minimized. Breast cancer is less common in countries where the typical diet is plant based and low in total fat. More research is needed to better understand the effect of diet on breast cancer risk, but it is clear that calories do count and fat is a major source of calories. Overweight women are believed to be at higher risk for breast cancer because the extra fat cells make estrogen, which can cause extra breast cell growth. This extra growth may increase the risk of breast cancer. I recommend you implement these strategies to reduce your risk: Eat plenty of fruits and vegetables (more than five cups per day). Fruits and vegetables have higher nutrient content, lower fat and higher fiber compared to animal products. Consider buying one new fruit or vegetable at every grocery shopping trip. Also, substitute zucchini noodles for pasta, and add vegetables with pesto. Add new vegetables to familiar recipes where vegetables are already present, such as stews, soups, chili, enchiladas, or pasta salads. Add broccoli, tomatoes, or squash to scrambled eggs or omelets. Plus, freeze grapes and berries in single serving containers for a cool treat. Limit your fat intake Try to make your fat intake less than 20 percent of your total calories per day. To do this use flavored vinegars instead of regular salad dressings. Remember olive oil is a healthier oil, but it still has 120 calories per tablespoon just like all other oils so try a spray bottle to dispense. Use broth, bullion or juice instead of oil or butter, and omit fried foods, heavy sauces, gravies, and cheeses. Mix up your protein options Some research suggests there may be a link between eating red meat and breast cancer. Most of the concern is about processed meats and beef given extra hormones and antibiotics. You can use lentils or beans as your main dish, such as chili, or three-bean salad or in enchiladas. Legumes also contain protective phytochemicals, fiber and folate. Try fish, chicken, nut butters, eggs and tofu as alternate protein sources. Add healthy choices to your diet and make positive behavior changes Eating more fiber can make you feel full longer, making you less likely to overeat. Fruits, vegetables and whole grains are ideal sources. Choose high fiber cereal with more than 5 grams or more per serving. Add kidney, black or pinto beans into soups and salads. Consider buying organic There is a concern that chemicals used to grow food may cause health problems, including increasing breast cancer risk. To reduce your exposure to pesticides, you may want to buy organically grown produce and dairy products. Choose small portions Meat portions should be 3 ounces—the size of a deck of cards—eaten one or two times per day. Two-thirds of your plate should be composed of fruits, vegetables, whole grains and/or beans. Move more Being physically active is one of the best things you can do for your health. Aim for 30 minutes most days of the week, with strength training at least twice per week. Making healthy lifestyle choices has benefits at any age. Maintaining healthy weight, eating a well-balanced diet, being more active and aware of your health can be physically and mentally rewarding at any point in life. Author By Ann Caldwell and Maureen Shackelford, nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them call 443-481-5555.0
- UncategorizedGeneral Page Tier 3BlogWe all know we shouldn’t eat fast food, but most of us can’t help ourselves. The convenience, speed, and flavors of fast food make it tempting, but it’s important to recognize that ultra-processed foods come with health risks. While there are many definitions, think of ultra-processed as food you can’t make from scratch. Sixty percent of the average American adult’s diet consists of ultra-processed food. Diets heavy in ultra-processed foods are linked to higher risks of obesity, type 2 diabetes, heart problems, cancer and more. That’s because the food industry designs these foods so we crave and buy them more. As a result, these foods contain higher amounts of sugar, salt, and fat, and lower amounts of fiber compared to less processed alternatives. One study found that people ate 500 more calories a day when offered diets based on canned or processed meats and frozen potato sides, compared to those who ate fruits, vegetables, and fresh meats. The good news? It’s easier than you think to cut back on ultra-processed foods. Eat ultra-processed food in smaller quantities Trying to cut out your favorite ultra-processed snacks altogether could set you up for failure. Instead, try to eat ultra-processed foods in smaller quantities. That way, you won’t fill up on high-in-calorie, low-in-nutrient food. Don’t eat chips straight from the bag. Instead, put a handful in a small bowl to prevent overeating. At your favorite ice cream shop, order one scoop instead of two and skip the toppings. A rule of the thumb? Order the kids portion if possible. Choose healthier ultra-processed options Not all ultra-processed foods are created equally. Plain pretzels and whole-grain crackers and hummus are better than chips, since they have less saturated fat and calories. Some ultra-processed foods can even be healthy. Whole grain bread without added sugar is technically ultra-processed but it’s also high in fiber and nutrient dense. When buying highly processed foods, compare calories, fiber, sugar, and salt content to make a healthier choice. Watch your drinks Beverages can be heavily processed too. Sports drinks and sodas have a long list of chemical ingredients. Caffeinated drinks can also be high in sugar and artificial flavors. A vanilla latte at a popular coffee shop might pack around 250 calories. Stick to non-sweetened drinks like water and tea as much as possible. If you’re craving soda, try mixing juice and soda water. If you want to order coffee, choose one without flavors, as flavored coffees often include sugary syrup. You can also make your coffee healthier by skipping the whipped cream and requesting skim milk instead of whole milk. Make smart choices at restaurants We all need a break from cooking once in a while. Making healthier choices when going out to eat can be as simple as ordering a small burger without fries or soda. On the side, consider a small salad and ask for a vinaigrette dressing, which packs far fewer calories than cream-based dressings. Avoid salad toppings, like croutons, bacon bits, or tortilla chips, which can be high in fat and salt. Check the ingredients list Foods low in sugar or fat are healthy, right? Not exactly because they are often packed with salt and additives. Pay close attention to the ingredients list and look for chemicals, like guar gum, polysorbates, mono- and diglycerides, carrageenan, and soy lecithin. Strive for products with fewer additives, as this often indicates a higher proportion of real food ingredients. Pay attention as well to the daily value percentage, or how much of the maximum daily amount of sodium, fat, and sugar a product contains. If a package of beef jerky has more than half of the salt you should consume in a day, it’s probably not worth it. The bottom line: small steps can add up Whether you order your coffee with skim milk, skip the fries with your burger, or decide to have whole grain crackers as a snack, you are taking little steps that can make a big difference in your overall health. Author Nowreen Haq, MD, is an endocrinologist at Luminis Health who focuses on cardio metabolic outcomes, complex diabetes, obesity and transgender endocrinology.0
- Women's Health, Cancer CareGeneral Page Tier 3BlogCervical cancer screenings play a vital role in catching cancer early, when it’s most treatable. With new testing options, including an at-home test recently approved in the U.S., more people find it easier to stay on top of their health. Here’s what you should know about cervical cancer tests, how they work and why regular screenings matter. The basics of cervical cancer screening According to the Centers for Disease Control and Prevention (CDC), around 13,000 people in the United States are diagnosed with cervical cancer each year. The good news is that screenings—like a Pap smear, a human papillomavirus (HPV) test, or both—can find changes in cervical cells before they turn into cancer. Regular screenings give the best chance of catching problems early, when treatment works best. Over the past few decades, this has already helped lower cervical cancer rates significantly. In-office vs. at-home testing Traditionally, cervical cancer screening is done during a pelvic exam at a doctor’s office. During the visit, a health care provider collects cells from the cervix and sends the samples to a lab for testing. Now, a new at-home test provides another option. The American College of Obstetricians and Gynecologists (ACOG), reports that the FDA recently approved a self-collection method for HPV testing, which may help expand access to cervical cancer screening. With this option, patients collect a sample at home using a simple kit, then mail it to a lab for analysis. While this option can be helpful for those with limited time, difficulty accessing appointments or discomfort with in-office exams, it’s important to know that it does not replace screenings with a provider. Key differences between at-home and in-office testing include: Comprehensive care: Office visits often include other important screenings and exams. Follow-up care: A doctor can immediately discuss next steps if any arise. Provider expertise: In-office tests are done by trained professionals who ensure proper sample collection. At-home tests can be a good starting point, especially for those overdue for screenings, but they should not entirely replace professional evaluations. When and why you should get screened ACOG recommends that cervical cancer screening begin at age 21. Screening guidelines by age: Ages 21 to 29: Get a Pap test every 3 years. Ages 30–65: Choose from a Pap test and HPV test every 5 years, a Pap test alone every 3 years, or an HPV test alone every 5 years. Age 65 and older: Screening is not needed unless there is a history of cervical changes, cervical cancer, or certain health conditions, such as being immunocompromised. It’s also important to note that those who are vaccinated against HPV still need screening, as the vaccine doesn’t protect against all cancer-causing HPV strains. Talk to your provider about the best screening schedule based on your age, health history and risk factors. What happens if you’re diagnosed with cervical cancer? It’s easy to feel overwhelmed after being diagnosed with cervical cancer. The important thing to remember is that when it’s found early, treatment is often very successful, which is why regular screenings matter so much. The right treatment plan depends on the stage of cancer and your overall health. A dedicated care team will be there every step of the way to create a personalized plan and provide the support needed. Take charge of your health Whether you choose an at-home option or visit with a provider, what matters most is that you get screened. Regular cervical cancer testing is one of the most effective ways to protect your health. Cervical cancer is both preventable and treatable. This Gynecologic Cancer Awareness Month, take charge of your health. Call 240-241-7474 to schedule your annual well-woman exam at Luminis Health Primary Care Lanham. Authors Tormeika Sanford is a nurse practitioner at Luminis Health. To schedule an appointment, visit Luminis.Health/PrimaryCare.0
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