- Men's Health, Women's Health, Wellness, Heart CareGeneral Page Tier 3BlogExercise is crucial to maintaining heart health, but with summer heat hitting its peak, it’s important to factor in outdoor temperatures when you’re planning your activities for the day. If you’ve been diagnosed with heart disease, or are on medication to control certain risk factors, always check with your doctor before starting an exercise routine. Certain heart medications can exaggerate the body’s response to heat. In addition, when you exercise the heart is bringing blood and oxygen to your muscles and needs to pump harder to keep up with the fluid you lose due to sweating. Here are some things to keep in mind to help you stay heart healthy: Adapt Don’t let the heat be your excuse to NOT exercise—instead, adapt! If you’re planning to exercise outdoors, try to schedule your workout for early morning or late evening hours when the sun is less intense and the temperatures tend to be cooler. Don’t forget to take regular breaks. Find a cool place to stop for a few minutes, hydrate yourself, and then continue with your workout. Hydrate Staying properly hydrated is critical. Most guidelines recommend about eight glasses of water per day, and if you’re exercising or having a very active day you should add one or two glasses to replace fluids lost due to sweating. If you’ve been diagnosed with heart disease, please talk to your doctor about the appropriate guidelines for your specific needs. A lot of people are curious about sports drinks as well—when do you need them, when do you not? Remember, sports drinks are laden with sugar and other ingredients making them a far less healthy option compared to water. However, if you’re doing vigorous physical activity that lasts over an hour, especially when temperatures are hot, you need to replace fluids and electrolytes. You’ll also want to avoid caffeinated or alcoholic beverages as they can dehydrate you quickly. Certain foods can be powerful hydrators, too. Foods like watermelon, tomatoes, cucumbers, and radishes have high water content and they’re part of a heart healthy diet. Dress for Success If you’re staying outside, dress for the heat by choosing lightweight, light-colored clothing and breathable fabrics or fabrics that wick away moisture from the skin. A hat or sunglasses and sunscreen with SPF 30+ are also a must. According to the American Heart Association, people who are physically active and at a healthy weight live about seven years longer than those who are not active and obese. It’s important to stay motivated during the summer months, and by thinking ahead it’s easy to continue with your heart healthy habits in a safe way. Looking for a recipe to make your own sports drinks or fruit-infused water? Check here. Author Jerome Segal, MD, interventional cardiologist and medical director of the Heart Institute at Luminis Health Anne Arundel Medical Center. He can be reached at 443-481-6700. Originally published June 23, 2015. Last updated July, 2023.0
- WellnessGeneral Page Tier 3BlogYou’ve probably seen them at the gym, on social media or tucked in a friend’s purse — little packets promising hydration and energy. Electrolyte packets are everywhere these days, but what is in them, and do you really need them? Let’s break it down. What is an electrolyte? Electrolytes are minerals that help your body function properly. They carry an electric charge (hence the name electrolytes) and are essential for many body functions, like: Keeping your heart rhythm steady Maintaining fluid balance Supporting nerve and muscle function What ingredients are in electrolyte packets? Most electrolyte packets contain a blend of the following ingredients: Calcium, which is important for bones, muscles and nerves Flavors or colors, which are added for taste and appearance Magnesium, which helps with muscle relaxation and energy production Potassium, which supports muscle and heart function Sodium, which helps your body retain fluid and supports nerve function Sugar or sweeteners, which are added for taste or as a quick source of energy Some packets also contain B vitamins that support energy metabolism. But not all packets are created equal; some contain large amounts of sugar, while others use sugar-free alternatives. Be sure to read the label. Why do sugar and sodium levels matter? While a little sugar can help your body absorb electrolytes faster, too much can do more harm than good. Unless you're exercising for more than an hour or in extreme heat, you probably don’t need added sugar. Sodium is vital for hydration, but too much can be a concern. The sodium in electrolyte drinks is designed to replace sodium lost through sweat. If you haven’t lost a lot of sodium, this extra sodium isn’t good for you. Many electrolyte packets are designed for endurance athletes and have more sodium than the average person needs. To make sure you aren’t going overboard on sugar or salt, look for products that: Contain around 100-150 mg of sodium per 8-oz. serving Don’t have artificial colors or unnecessary fillers Have no more than 6g of sugar per 8-oz. serving If you have special sodium restrictions, you should consider how electrolyte packets fit into your diet and if you should use them at all. Keeping a food diary, like this one from the American Heart Association, that tracks sodium is an easy way to see how much you’re consuming each day. When is the best time to use electrolyte packets? They’re not just for professional athletes. You may benefit from added electrolytes if you: Exercise for more than an hour, especially in the heat Are recovering from fluid losses due to vomiting or diarrhea Follow a low-carb or keto diet Sweat heavily during workouts In any of these situations, use electrolyte packets by mixing according to the package instructions and sipping the solution over the course of 30-60 minutes. Why not just drink water? Water is great for daily hydration, but it doesn’t replace minerals lost through sweat or illness. Electrolyte drinks give your body a faster way to recover and stay balanced. Compared to plain water, they can help prevent muscle cramps, hydrate you faster and support energy and focus. The bottom line Electrolyte packets can be a useful tool for staying hydrated, especially during intense activity, illness or extreme temperatures. But be sure to check the label for sugar and sodium content, so you can select a product that’s right for you. Need help picking the right one? A Luminis Health registered dietitian can help you find the best electrolyte products for your needs and lifestyle. Authors Vincenza N. Garcia, RD, LDN is a Registered Dietitian for Luminis Health Weight Loss and Metabolic Surgery.0
- Community, Men's Health, Women's Health, Wellness, Patient StoriesGeneral Page Tier 3BlogWake-up calls come in all forms. For Tyraia Colbert, a tele-health assistant who works nights in the Communications Department at Anne Arundel Medical Center (AAMC), her wake-up call to get healthy came in the form of shoes. “I couldn’t wear my high heels,” Tyraia laughed. “I was too big, and they weren’t comfortable anymore. I had to wear flats to work every day, and I didn’t like it.” Her fashion limitations, coupled with a health scare the year before when she was hospitalized with cluster headaches, lead her to commit once and for all to achieving better health. In five months, the single mother of two boys, ages 7 and 10, has lost nearly 50 pounds and drastically changed her lifestyle and eating habits. “I was scared that if I didn’t change my life, I would die,” said Tyraia. “My children need their mother, and I needed to make sure I was there for them.” AAMC’s Energize Program Provides the Tools Tyraia began her journey by turning to AAMC’s Energize, the hospital’s wellness program. She began walking twice a week for 30 minutes on the Energize walking path in the basement of AAMC. Then, she took advantage of the various Energize fitness classes and workshops. In July, she started seeing a nutritionist weekly through AAMC’s nutrition coaching program – free to employees, yet available to the community for a fee – to improve her diet. “Before I started with Energize, I was lazy,” Tyraia said. “Now, I see Maureen [nutritionist] once a week for accountability, and she pushes me to work harder and helps me find new recipes and healthy foods to add to my diet.” Tyraia’s Journey to Better Health Becomes a Family Affair Now Tyraia’s mother, Kay, joins her daughter for Energize group fitness classes 4-5 days a week. “My mother is my support system,” said Tyraia. “She makes me get up and go to class when I don’t feel like it. We hold each other accountable.” “When Ty got serious about her health I wanted to support her,” Kay said. “During this year Ty has lost weight, completed her high school diploma and started college,” she added with pride. Both Colberts noticed that their whole family’s health has improved with their efforts, but when people ask Tyraia about her “secrets” to weight loss she is honest. “I tell people there is no magic trick to weight loss, no gimmicks. It’s about making lifestyle changes and I tell them they can do it, too. It’s easy to dismiss, but it’s true – it will make you feel better.” Tyraia’s journey isn’t over yet. Her long-term goal is to lose 100 pounds. “I’m halfway there,” she said, “and I can keep up with my boys now.” And, her high heels have come back out of the closet. For more inspiration and tips to help you meet your healthy weight goals, visit our Living Healthier Together website.0
- Men's Health, Women's Health, WellnessGeneral Page Tier 3BlogIt’s not unusual to see Stephanie Hammons and Renee Franklin walking the halls of Anne Arundel Medical Center (AAMC) at lunchtime. In fact, it’s very common to see these teammates from the Communications Department walking together on one of AAMC’s walking paths, logging steps every day on their lunch break. Stephanie and Renee share not only the demands of their busy jobs routing communications through AAMC’s entire network, but also a partnership to sustain healthy lifestyles. In the last year they have lost a combined total of 165 pounds and each credits their friendship for helping them be successful. “We help each other,” said Renee. “We share meals, recipes and we walk together on our work breaks. Stephanie helps me stay on track because I don’t want to disappoint her.” Stephanie agrees: “When we have difficulties we text each other for additional support, especially if we encounter road blocks. It’s a lot easier to do things with a friend—including losing weight.” Both Stephanie and Renee found the motivation to lose weight and get healthy in serving as role models for their children. “I was tired of the weight loss roller coaster,” said Stephanie. “I could lose weight but I would gain it back. I wanted to get healthy once and for all for my kids and myself. Best decision I ever made.” Renee’s motivations were similar: “I have a four year old son and I found it hard to keep up with his active lifestyle. I knew I had to make a change.” They both have built physical fitness and healthy eating into their family routine, and made a commitment to sticking to those routines. According to Stephanie, “I plan our family dinners ahead of time and stick to a routine each day. It’s the only way it works for me. After dinner my kids and I go to the gym together. My 14-year-old son works out with me and my 8-year-old daughter goes to the gym day care. We go to the gym five to six days a week.” In addition to walking during her breaks at work, Renee spends time in the evening running around and playing with her son. “Taking care of myself is easier since I plan out when and what I will eat,” she said. Both women say the most important part of a successful weight loss journey is do it for the right reasons and commit to making a total lifestyle change. “I have changed my mindset,” said Renee. “I have totally given up soda, fried and fatty foods, breads and pasta and I watch my sugar intake.” Stephanie agrees: “You have to make a lifestyle change not a ‘diet’ mindset. You will need to work out and eat healthy on a regular basis for life. So, do it for yourself and no one else.” And of course, finding a friend to do it with always helps, too.Finding a fitness buddy increases your chance of success creating a healthier lifestyle. Plus, AAMC offers classes, nutritional counseling and other resources through our Energize program.0
- Men's Health, News & Press Releases, Women's Health, UncategorizedGeneral Page Tier 3BlogOur new Crohn’s and Colitis Clinic is now open. The clinic’s team includes gastroenterologists, surgeons, nutritionists and other specialists—all with focused training and experience in managing inflammatory bowel disease (IBD). “With the entire team in one clinic, everything revolves around the patient,” explains AAMC Department of Surgery Chair Adrian Park, MD. “Instead of sending patients out for consults, we collaborate as a team to help the patient. This seamless process provides a better level of care.” The clinic’s team of experts offers broad treatment, including new immune-suppressing drug therapy. Team members have a weekly conference to talk about your needs, treatment options and progress. They work closely with you and your referring doctor to give you the best results. Our goal is for you to take an active, informed role in your journey. Treatment Options The clinic offers custom treatment plans to fit your individual needs based on your symptoms. Options may include: · Medication: Many different medications are available to treat both Crohn’s disease and ulcerative colitis. · Diet: Changes in diet and nutrition can reduce symptoms. Our nutritionist can work with you to create a detailed diet plan and support you along the way. · Surgery: If you don’t respond to medication or can’t maintain diet and lifestyle changes, you may need surgery. Many different surgical options are available. · Alternative medicine: Our experts study new alternative treatments and therapies, and can talk about these options with you. Learn more by calling 443-481-6699.0
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