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- Women's HealthGeneral Page Tier 3BlogSummer means freedom from your socks and shoes, but what happens when your feet don’t look “sandal ready?” It may be that you have athlete’s foot or toenail fungus. These infections commonly follow the cooler seasons due to the lack of air circulation in socks and boots. Signs of an infection may include cracking of the skin, redness, itching, burning and discoloring of the toenails. If you think you have a fungal or bacterial infection, make an appointment to see your primary care provider or dermatologist because often these infections don’t go away on their own. It’s important to identify what the cause is, because there are a variety of diseases, including melanoma, that can cause changes in the toenails. Your doctor can recommend strategies such as over-the-counter antifungal creams, prescription drugs or other remedies. Not seeking treatment may allow the infection to spread to other parts of your body, like the hands and groin. Practicing good foot hygiene is crucial for the treatment and prevention of any foot or toe infection. This includes keeping your feet clean and dry on a daily basis. Always wear flip-flops or shower shoes in a moist environment, and especially avoid being barefoot in public areas, such as locker rooms, public pools and showers. Try an At-Home Pedicure Step 1: Soak feet in lukewarm water. This softens up your nails, as well as calluses and dead skin. Step 2: Scrub feet to exfoliate and remove dead skin cells. Step 3: Use a pumice stone or foot file to smooth out calluses. Step 4: Cut your toenails with sanitized nail scissors or clippers, making sure to cut them straight across. Avoid cutting them too short. Gently using a nail file on any sharp edges is fine. Step 5: Apply cuticle oil. The cuticles help keep germs away from your skin and nails. Step 6: Massage feet with a rich moisturizing lotion. Step 7: Add polish if desired, but apply a base coat to prevent the yellowing of nails and to extend the polish’s wear. Originally published Aug. 9, 2016. Last updated May 31, 2019.0
- Men's Health, Weight Loss, Women's HealthGeneral Page Tier 3BlogMost of us know that good nutrition is important for good health. However, when we hear catch phrases like “calcium deficiency” or learn a new multivitamin just hit the shelves, it can make us wonder if we are getting enough vitamins and minerals. Do we really need to take additional doses? First, let’s talk about these nutrients. There are 13 vitamins – vitamin C, A, D, E, K and the B vitamins. Vitamins help your body grow and work the way it should. Minerals have different jobs in which they help you resist infections, keep your nerves healthy and help your body get energy from food. By following the MyPlate guidelines, a nutrition guide published by the USDA Center for Nutrition Policy and Promotion, you will get enough of most of what you need from food. In addition to a balanced diet, some people may need nutrient supplements depending on their situation. For example, older adults, pregnant women and people who are food insecure are at increased risk of nutrient deficiencies. Some individuals are limited in their food choices because of allergies, special diets, medical conditions, intolerances or because they are following a vegetarian or vegan diet. For example, animal foods are the main source of vitamin B12. So people who follow a vegan diet need to eat fortified foods and or take a supplement. Vitamin D might be a concern among infants, children and young adults, especially for those that do not drink milk. Therefore, they will likely need a supplement. Adolescent girls, meanwhile, may need more iron. As people age, it can be difficult to get enough vitamin B12. Getting B12 from fortified foods or taking it as part of a multivitamin can help raise B12 in our blood. As we get older, our bodies are not as skillful at absorbing certain nutrients. B12 is one of those. READ MORE: What you eat can affect your mental health On the other hand, real food contains healthy components a pill can’t give us. Plant foods have thousands of beneficial plant substances called phytochemicals that interact with one another in many ways, some of which scientists may not even understand yet. The greater the food variety, the more the potential beneficial interactions. When we get nutrients from a pill, we lose the fiber in these foods and, according to studies, these vitamins also fail at preventing cancer, dementia, heart disease or Type 2 diabetes. People who eat foods rich in those vitamins instead of going for pills only are at less risk of these diseases. Nutrients work synergistically, meaning you need the right balance of nutrients. A deficiency in one might appear as, or worsen, a deficiency in another. For example, vitamin E enhances vitamin A absorption. Vitamin A and E together lead to increased antioxidant capabilities, protect against some forms of cancer and support a healthier gut. Zinc is required for vitamin A transport, while vitamin C aids in iron absorption. This is only a snapshot of the many nutrient interactions happening in our bodies and their co-dependencies. Your doctor can order tests to help determine if taking a supplement would be good for you. A registered dietitian can evaluate your diet and make recommendations to meet your personal needs given your food preferences. As always, check with a health care professional to see which vitamins and minerals you may need and how to best take them. Remember, eating a balanced diet mainly consisting of fruits and vegetables is the first step towards the right direction. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.0
- Behavioral Health, Men's Health, Women's Health, WellnessGeneral Page Tier 3BlogYou’re in holiday overdrive, baking cookies, running to the mall and rushing back home to arrive before your out-of-town guests. Is the gift you want most for yourself a nap? That may be just what you need. The holidays are meant to be a season of peace, not pressure. Carving out some downtime—whether it’s to recharge with a nap, take a walk or even play a game with your family—can make your holidays less stressful. And by slowing down, you may even have more energy to host guests and tackle your holiday to-do list. What else can you do to de-stress this holiday season? Try these tips: Focus on What Really Matters Say the word ‘holiday’ and a lot of us imagine picture-perfect celebrations. That fantasy is almost certain to stress you out if you buy into it. It’s okay if this year’s tree is a little lopsided or the cookies get burnt. Instead of focusing on presents and parties, focus on what truly gives the holidays meaning: time spent with family and friends. Make it a tradition to write letters to loved ones as gifts. This practice is both relaxing and rewarding, and can create deeper bonds with your loved ones. Get Moving As winter weather sets in and schedules get hectic, it’s not as easy to stay active. Exercise can help reduce stress, give you a fresh perspective and produce mood-boosting endorphins. Try fun activities that keep you moving such as sledding, building snowmen, skiing and ice skating. Simply taking the stairs instead of the elevator or walking around the mall before you start your holiday shopping can make a difference. Try going to a group exercise class with a friend to stay motivated. Our Energize fitness classes are great for staying active during the winter. If you’re consistent with exercise, your body will respond with healthy outcomes. Mind Your Mental Health Take a step back and remember to prioritize your health. Anticipate the holiday stressors that affect you and create a plan to manage them. Making time for yourself is important to stay calm during the holiday season. While electronics help connect us to family and friends, being constantly “plugged in” can create anxiety due to information overload. Everyone should unplug and spend some quiet time alone. Journaling or writing down a list of things you’re thankful for can help put you at ease. For some, keeping up the holiday spirit can be hard work. The shorter, cold days of winter can create a downward spiral into a phase of depression. This is known as seasonal affective disorder (SAD) and affects millions of people every year. It’s important to recognize when you may need help and talk to your doctor. Prevent Illness Getting sick only adds to stress and can put a damper on holiday activities. Winter also brings cold and flu season. You can keep the flu away by getting a flu shot, making sure to wash your hands and cover your cough. And remember, you are what you eat. A nutrient-dense diet can help strengthen your immune system to fight off illness. Stay in contact with your doctor if you have any concerns about your health or feel like you’re getting sick. Don’t Drink Your Calories From cider and eggnog to hot chocolate, there’s no shortage of delicious holiday drinks. However, it’s important to keep in mind how these will affect your health in the long run. For example, one cup of eggnog can pack around 350 calories. Drink smart; keep portions small and limit yourself to one glass per occasion. Better yet, trade in the high-calorie drinks for something with a lower calorie content, like sparkling wine with fresh cranberries. Originally published Dec. 17, 2015. Last updated Dec. 2, 2019.0
- Men's Health, Senior Care, Women's Health, PediatricsGeneral Page Tier 3BlogIt’s almost that time of year again. And with it comes cold and flu season. Colds, sinus infections, strep throat and the flu account for an increase in sick days and hospital visits during the winter months. In fact, the Maryland Department of Health already announced that there have been 11 laboratory-confirmed cases of the flu identified since Sept. 1. According to health officials, last year there were 3,274 influenza-associated hospitalizations and 82 influenza-associated deaths reported to the MDH, including four deaths of individuals under 18. It’s important that you take the necessary steps to protect yourself and those around you. Here’s your quick guide to the season’s most common illnesses and different ways on how to treat them. Colds The common cold usually starts with a sore throat, along with some mild achiness and maybe a low fever. Gradually, you may begin to have a dry or mild cough with congestion. You may also have a runny nose and some sneezing. If you have a cold, you generally feel more tired, but are able to get through your day. Your symptoms may last anywhere from seven to 14 days, depending on the virus and your overall health. The best treatment is adequate rest, saline nasal spray, warm salt-water gargles, medicine for decongestion (if you don’t have high blood pressure) and a cough suppressant at bedtime so you can rest. Sinus infection Sometimes colds can progress to sinusitis or a sinus infection. Doctors usually diagnose a sinus infection after 10 to 14 days of symptoms, including worsening sinus pain or pressure in the forehead, cheeks and/or between the eyes, and a thick yellow/green nasal discharge throughout the day. You may also develop a fever. Saline nasal rinse can help improve symptoms, and in certain cases, antibiotics may be prescribed. Strep throat Strep throat is most common in children and young adults. It starts with a severe sore throat, fever, achiness, swollen neck lymph nodes and white patches on the back of the tonsils. You look and feel more ill than when you have the common cold. There is no associated congestion, sneezing, runny nose or cough. Contagious bacteria cause strep throat, and you need antibiotics for treatment. Flu The flu occurs very suddenly. One minute you’re feeling fine, and the next you feel as if a truck hit you. It is more severe than the common cold. Symptoms may include achiness, fever, dry cough and headache. Because the flu is viral, antibiotics are not helpful. In some cases, if started early, antiviral medications may lessen the duration and severity of symptoms. Fluids, rest, and over-the-counter pain medications for fever and achiness can also alleviate symptoms. Stay home if you have the flu to avoid passing it to others. Getting a yearly flu vaccine is the best way to reduce your risk of getting and spreading the flu. The flu vaccine cannot give you the flu. Some people, however, may experience mild muscle aches, headache and a low fever for a few days. It’s not too late to get your flu shot. While the best time to get it is mid-October through November, getting it later is better than not getting it at all. Regardless of what type of illness you have, washing your hands frequently and covering your mouth when you cough and sneeze will go a long way in helping to prevent the spread of germs. Author Michael Remoll, MD, is the medical director of the Emergency Department at Anne Arundel Medical Center.0
- OrthopedicsGeneral Page Tier 3BlogBeing able to hit the slopes to go skiing or snowboarding is one of the greatest advantages of the winter months. In fact, more and more people are trying these sports, especially snowboarding. Despite their popularity, these sports are also one of the most dangerous activities, with a higher risk of injury than many other common sports. Skiers are more likely to have lower extremity injuries, such as a sprained knee, broken tibia or torn knee ligaments. Anterior cruciate ligament (ACL) tears are the most prevalent. Snowboarders, on the other hand, suffer more upper body injuries, such as broken wrists or collarbones, a separated acromioclavicular (AC) joint or concussions. Benjamin Petre, MD, orthopedic surgeon with AAMC Orthopedics and a team physician for the U.S. Ski and Snowboard team, shares tips to prevent injuries and stay safe on the slopes. Here are three of his recommendations: Know your limits. One of the most important ways to be prepared to ski or snowboard is to know your limits. This is especially important if you are a beginner on the slopes. Don’t try things outside of your skill level because it increases the risk of injury for yourself and others. Learning to be in control is key, so take the time for a lesson with a certified instructor. While your friends may be experienced skiers or snowboarders, a professional instructor will likely be able to teach you more. Also, a lesson not only better prepares you for the slopes and reduces your risk of injury, it’s fun. Even the most advanced skiers and snowboarders should know when to call it quits for the day or take time for a break. Most injuries occur after noon because you want to do one last run and ignore the signs that your body is too tired. Participating in a strength-training program focused on the lower body prior to skiing or snowboarding helps reduce leg fatigue, but you still must allow your body to rest. Warming up for a few minutes also better prepares you for a long day on the slopes. Wear a helmet. Whether you’re an Olympic athlete or only on the bunny hill, you should always wear a helmet on the slopes. It helps prevent minor to moderate head trauma, including concussions. Concussions are common, especially for snowboarders. Unfortunately, helmets may not be as effective in situations of severe head trauma or in cases of multiple concussions. Regardless, if you fall and hit your head, seek medical attention right away. Take any trauma to your head seriously. Have the right equipment and attire. Having improper equipment or clothing could ruin your day on the slopes, so be prepared. It’s important to have equipment that’s matched to your size and ability. Good bindings are an integral piece of your skiing or snowboarding experience, and reduce your risk of serious injury. Have them checked regularly. It’s also critical to dress appropriately for the changing weather on the mountains. Wearing layers can help you adjust to the changing temperatures throughout the day. Author By Benjamin Petre, MD, orthopedic surgeon at AAMC Orthopedics, a practice of Anne Arundel Medical Center. To reach him, call 410-268-8862. Originally published Jan. 15, 2016. Last updated Jan. 21, 2020.0