- Men's Health, Women's HealthGeneral Page Tier 3BlogNearly everyone has heartburn once in a while. But if your heartburn happens two or more times a week, it may be a symptom of something more serious. You may have gastroesophageal reflux disease, or GERD. GERD is a digestive disorder that affects up to one in five U.S. adults. It occurs when the valve in the esophagus called the lower esophageal sphincter (LES) opens or relaxes too often or for too long or becomes loose. This causes stomach contents to back up into the food pipe, causing heartburn and acid indigestion. In addition to getting heartburn two or more times a week, you should seek a doctor’s help if you have trouble or pain when swallowing, coughing or choking during the night and/or heartburn pain that interferes with your daily activities. These are symptoms of GERD. Other symptoms include shortness of breath, chest pain, chronic cough, increased belching and bad breath. While there isn’t yet a cure for GERD, you can manage your symptoms. Doctors often recommend diet and lifestyle changes. Simple approaches include: Maintaining a healthy weight Avoiding tight-fitting clothing Avoiding trigger foods and drinks, such as fatty or fried foods, tomato sauce, alcohol, chocolate, garlic, onion and caffeine Eating smaller meals slowly Waiting at least three hours after eating before lying down or going to bed Elevating the head of your bed Quitting smoking Chronic or refractory GERD In addition to lifestyle changes, your doctor might also recommend prescription medication to reduce the amount of acid in the stomach. While most patients respond well to these treatments, some might find that their symptoms persist. In this case, you may have chronic or refractory GERD. Refractory GERD can be debilitating and harm your quality of life. It’s important not to lose hope. There are minimally invasive surgical options available to treat refractory GERD. When left untreated, GERD can lead to more serious health problems over time, including esophageal cancer. If you’re currently taking antacids or over-the-counter medications, it’s important to visit your primary care doctor. These medicines may only mask symptoms. We know that the coronavirus (COVID-19) pandemic is still on everyone’s mind. But your health may still require medical attention. Our medical offices have procedures in place to keep patients and staff safe. We sanitize exam rooms before and after each patient, patients and staff are screened for COVID-19 before they enter the building, and masks are required at all times. We are safe, ready and open to care for you during the COVID-19 pandemic and beyond. Don’t let your GERD symptoms take away from your quality of life. Your doctor can direct you to an option that will ultimately provide you with relief. Author Adrian Park, MD, is chair of Anne Arundel Medical Center’s Department of Surgery and an internationally recognized specialist in minimally invasive surgery. To reach him, call 443-481-6699.0
- Men's Health, Sleep, Women's HealthGeneral Page Tier 3BlogDo you often wake up feeling unrested and groggy? You may be suffering from a common sleep disorder called sleeplessness, also known as insomnia. With insomnia, you can have trouble falling asleep or staying asleep. You may wake up too early and find it difficult getting back to sleep. If left untreated, insomnia can lower your energy level and mood, and it can also affect your health and quality of life. Insomnia is not the same as sleep deprivation; it’s the inability to sleep despite the opportunity to sleep. Insomnia is more often a symptom than a disease. And it’s the most common sleep complaint among patients. Signs of insomnia can include: Difficulty falling asleep at night Waking up during the night Waking up too early Not feeling well-rested after a night’s sleep Daytime tiredness or sleepiness Irritability, depression or anxiety Difficulty paying attention, focusing on tasks or remembering There are two common types of insomnia, short-term and long-term. According to the National Heart, Lung and Blood Institute, short-term insomnia is linked to stress or changes in your schedule or environment. It can last for a few days or weeks. Long-term or chronic insomnia occurs three or more nights a week and lasts more than three months. It can be linked to a health issue or poor sleep habits. Chronic insomnia, if left untreated, raises your risk of high blood pressure, coronary artery disease, obesity, diabetes and/or cancer. Some common causes of insomnia are: Stress Acid reflux Urinary issues Irregular sleep patterns Mental health disorders Physical illness and chronic pain Medications Lifestyle Insomnia is experienced by all adults either acutely or chronically at some point. Poor sleep habits are a common perpetuator of insomnia. If you make better sleep choices nightly, you can avoid acute insomnia before it becomes a chronic problem. If you have experienced some of these symptoms or think you may have insomnia, talk to your primary care physician and schedule an evaluation with a sleep medicine specialist. Dr. Adil Degani is a pulmonary specialist at Luminis Health Anne Arundel Medical Center.0
- WellnessGeneral Page Tier 3BlogYour health should be a top priority, and having a primary care provider (PCP) can make a big difference. Think of your PCP as your go-to health partner—someone who helps you stay well, manage ongoing issues and connect you with specialists when needed. Still, many people avoid going to the doctor. Whether it’s due to fear, discomfort or simply a busy schedule, it’s easy to let routine care slip through the cracks. But delaying care can lead to missed opportunities to catch issues early and stay on top of your health. Studies show that having a PCP is essential to staying healthy. According to the American Academy of Family Physicians, people who have a PCP tend to manage chronic conditions better, spend less on healthcare and feel more satisfied with their care overall. Whether your PCP is a doctor, nurse practitioner or physician assistant, they can help with most of your healthcare needs. Why Regular Visits to a PCP Matter Having a PCP isn’t just about convenience—it can lead to better health outcomes, including: Better Prevention: Each year, about 70% of adults with a PCP receive their flu shot, compared to just 42% of those without one. This simple action can be lifesaving, as the flu causes an estimated 12,000 to 51,000 deaths each year in the United States. Early Detection: The more your PCP knows about you and your health, the easier it is to catch issues early, when they’re easiest to treat. For instance, regular blood pressure checks can spot hypertension before it leads to heart disease. Lower Hospitalization Risk: Studies have shown that those with a PCP are less likely to be hospitalized for chronic conditions, like diabetes, asthma or heart disease, thanks to ongoing support and care. The Extra Perks Consistent Care: Seeing the same provider over time helps build trust and makes it easier to talk openly and feel truly understood. Better Communication: Over time, you’ll feel more at ease sharing your concerns and following their advice. Improved Health Outcomes: Regular care from a PCP is linked to lower death rates and better chronic disease management. Cost Savings: Preventive care, like checkups and vaccines, can help you avoid costly ER visits or hospital stays down the road. Ready to Take Charge of Your Health? Seeing a PCP regularly is one of the best things you can do for yourself. But the truth is, checkups are easy to put off. According to Prince George’s County Health Department data, only 83% of county residents have a regular PCP, below the statewide average of 87%. That means thousands are missing out on consistent, preventive care. Life gets busy, and healthcare often takes a backseat until something feels urgent. That’s why having trusted care nearby is so important—it helps make your health a priority before problems arise. Right now, 42% of Prince George’s County residents travel outside the county for care. Luminis Health is working to change that by recently opening primary care practices in District Heights and Greenbelt—making it easier to get the care you need, closer to home. This matters more than ever. Prince George’s County has higher-than-average rates of Type 2 diabetes, with many cases going undiagnosed. Early detection by a primary care provider is key to effectively managing this condition, leading to better long-term health. Let us be your health’s best ally. At Luminis Health, we’re here to be your partner in wellbeing, helping you reach your goals and build a healthier future for you and your family. Your health journey starts here—and having a primary care provider by your side makes all the difference. Find a PCP at Luminis.Health/PrimaryCare or call 301-927-0088 to schedule an appointment. Authors Layne Lesnau, is a Luminis Health nurse practitioner and practices in Prince George’s County.0
- UncategorizedGeneral Page Tier 3BlogAre you thinking of eating a more plant-based diet in the year ahead? You’re not alone. There is a lot of buzz about choosing to go meatless a few times a week, or even considering adopting a wholly plant-based diet. That’s because plant-based diets are, in general, healthier than diets heavy on meat and dairy products. People who eat plant-based diets have lower risks of cancer, heart disease and diabetes. They’re also less likely to be obese. But ‘plant-based’ doesn’t always mean healthy. Vegan foods can sometimes be worse than meat alternatives. Here’s how to reap the rewards and avoid the pitfalls of a plant-based diet. Watch Out For Sodium in Imitation Meats Many plant-based burgers (which come frozen or fresh) aren’t always healthier than beef or chicken burgers. In some cases, they’re just as high in saturated fats and higher in sodium than meat-based burgers. For example, a four-ounce patty of one popular plant-based burger contains 380mg of sodium. By comparison, some frozen four-ounce beef burgers contain 75mg of sodium. Likewise, plant-based deli meat imitations can be just as salty as actual deli meat. Diets high in sodium increase your risk of high blood pressure, heart disease and stroke. “Instead of replacing meat with fake meat substitutes, aim to get your protein from beans, lentils and tofu,” says Dr. Arsalan Sheikh, the medical director for diabetes and endocrinology at Luminis Health. If you’re switching to plant-based foods solely for health reasons, you’re better off eating lean, unprocessed meat than a salty imitation. Not all foods labeled plant-based are natural Those who find it hard to cook plant-based or vegetarian meals might turn to the frozen aisle, where they’ll find pizzas, samosas, veggie ‘nuggets’, veggie loaf and more. The problem? Frozen and processed vegan foods can be high in additives and preservatives. In fact, some plant-based meals can have more additives and thickeners to mimic the texture of meat. One 2022 study found men who eat diets heavy in highly processed foods have a 30% higher risk of getting colorectal cancer. Another recent study found that people who ate diets heavy in processed foods were more likely to die of cardiovascular diseases. It’s not clear exactly why processed foods are so bad for your health. One theory is that chemical ingredients added to foods to improve the shelf life, taste or texture of food could be more difficult for the body to break down. Plus, heavily processed foods are higher in sugar, salt and fat than less processed foods. The secret to a healthy plant-based diet is to “avoid foods with long lists of ingredients, especially ingredients you don’t recognize,” says Dr. Sheikh. Rather than buying already-prepared meals, Dr. Sheikh recommends preparing plant-based foods at home with simple ingredients — like fresh or frozen vegetables, canned or dried beans and whole grains. You can miss key nutrients Meat has nutrients that can be hard, but not impossible, to find in plants. For example, iron, zinc and vitamin B12. Likewise, milk and yogurt are full of calcium and fortified with vitamin D. If you’re switching entirely to a plant-based diet, it’s a good idea to consult a dietician or nutritionist. They can help ensure you’re getting these important vitamins and minerals, whether through food or supplements. They can also make sure you’re getting enough protein through soy, beans and other plant-based foods. “Whenever you’re making a big change to your diet, it’s a good idea to get expert advice,” says Dr. Sheikh. After all, changing what you eat is hard work. It helps to have someone in your corner. Bottom line: Plant-based diets are healthier if you stick to the same tried-and-true advice as conventional diets Can you improve your health by incorporating more plant-based meals into your life? Absolutely, but you’ll need to apply the same rules that apply to healthy, conventional diets. That means planning a diet rich in a variety of fruits and vegetables, not just picking up ‘plant-based’ burgers and assuming it’s good for you. It also means choosing whole grains and starches, such as brown rice or pasta, whole grain bread and sweet potatoes. Remember, too, that fried and highly processed foods should be “once in a while” foods, even if they have a ‘plant-based’ label on them. Author Arsalan Sheikh, DO, is the medical director for diabetes and endocrinology at Luminis Health.0
- WellnessGeneral Page Tier 3BlogNow more than ever, it’s important to do everything you can to stay healthy. And you may have wondered if there are ways to boost your immune system. There’s still much research to be done on the link between your nutrition and lifestyle choices, and your immune system. But here’s what we know now. Your Nutrition Choices You’ve probably seen supplements at the grocery store that claim to support your immune system. But remember this – nutrients work together, so having too much of one nutrient might undermine how effective another one is. Also, unless you are malnourished or have a disease affecting how you absorb nutrients, there’s no evidence that suggests adding extra supplements beyond what you already eat will help. Instead, stick to a healthy diet with a balanced amount of protein, vitamins and other minerals and nutrients. Protein. The body uses protein to build and repair tissues, plus make hormones and enzymes that promote the body’s daily functions. You can get protein from meats, fish, beans, cheeses, eggs, peanut butter, nuts and dairy products. Vitamin A. This fat-soluble vitamin also supports vision, reproduction and healthy organ function. You can get vitamin A from poultry, fish, potatoes, leafy green vegetables and non-citrus fruits. Vitamin C. This water-soluble vitamin supports wound healing and acts as an antioxidant to protect cells. You can get vitamin C from citrus fruits, tomato juice, broccoli, strawberries and cantaloupes. Folate and folic acid. These help create and repair cell’s DNA in your body. Folate and folic acid are in leafy green vegetables, beans, peas, Brussels sprouts and fortified cereals. Selenium. This is a mineral that also supports thyroid gland function and DNA production. You can find it in seafood, poultry, eggs, dairy, meat and whole grains. Zinc. This nutrient supports cell creation and wound healing. Vitamins E, D, B6 and iron could also help support your immune system. Your Lifestyle Choices Your lifestyle can also play a role in how often you get sick. Here are some things you should do to help keep your immune system in top shape. Sleep. You need sleep to rest and recharge. Without it, you increase your risk for developing serious health problems, such as Alzheimer’s disease, obesity and heart disease. Exercise. Exercise is an essential part of a healthy lifestyle. It improves your cardiovascular health, controls your weight, lowers your blood pressure, reduces your risk of many cancer types and protects you from a variety of other diseases. Exercise also promotes good circulation, which allows cells and substances to move through the body and do their job most effective. That helps your immune system. Quit smoking. Smoking increases your risk of infections such as pneumonia and flu. Studies show you could also be at greater risk of developing a severe case of COVID-19 if you smoke or vape. Lower your stress. This year has been full of uncertainty. But it’s still important for you to take care of yourself, because your immune system can weaken when you’re stressed out. Focus on what you can control, instead of what you can’t. There is no magic food or nutrient that can stop you from getting sick. But a balanced diet will help support your immune system – which will help your body fight off infections and diseases. Butternut Squash and Kale Soup This hearty soup is full of vitamins A, C and B6. Ingredients 1 large sweet onion, cut into wedges 4 cups of cubed butternut squash (cut into 3/ 4 inch cubes) 1 tablespoon of olive oil Fresh ground black pepper to taste 1 teaspoon of dried thyme 1 14.5-oz. can of low sodium chicken broth 3/ 4 cup of water 3 cups of chopped kale Directions Preheat oven to 425 degrees Fahrenheit. Line a large baking pan with aluminum foil and spread onion and squash over foil in a single layer. Drizzle vegetables with olive oil and toss lightly to coat; then season with pepper and thyme. Place in oven and bake for 30-35 minutes, or until vegetables are cooked through and starting to brown. Note: take vegetables out at least one during cooking to stir. Combine roasted vegetables, chicken broth and water in a large saucepan and use an immersion blender to blend ingredients together until smooth. If you don’t have an immersion blender to make this soup, you can use a regular blender to blend the vegetables and the liquid together. Heat blended soup over medium heat until heated through, then stir in kale and cook until wilted, about three minutes. Recipe courtesy of the Diabetes Food Hub. Author Ann Caldwell is a nutritionist and registered dietitian at Anne Arundel Medical Center. To reach her, call 443-481-5555.0
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