- Behavioral Health, Heart CareGeneral Page Tier 3BlogJuggling multiple commitments during the holidays might bring out the best in you. Or it might leave you feeling stressed, anxious or depressed. These feelings go well beyond your mental health. They can have short-term and long-term effects on your whole body, especially your heart. Boaz Rosen, MD, a cardiologist at Anne Arundel Medical Center, says it is important to find ways to manage the emotions the holidays bring out. “Stress and anxiety can affect the heart in a variety of ways, such as increasing blood pressure,” he explains. Tips to Relieve Holiday Stress When it comes to the holidays, finding the right balance between celebration and healthy habits will serve your heart well. Recognize your hot buttons. Think about the things that made you anxious or sad during previous holiday celebrations and develop a plan to cope with those stressors. Carve out some time for yourself. Exercise, meditation, yoga, prayer or time with a favorite book or movie can help you relieve stress. Practice moderation with sodium and alcohol. Repeated use of large amounts of sodium or alcohol can cause heart problems. More importantly, Dr. Rosen says, people may try to use food, smoking or alcohol to relieve stress, anxiety or depression. Weight gain from overeating can affect blood pressure and contribute to an increased risk of diabetes. Tobacco use has well-known short- and long-term effects on the heart and lungs. And while moderate intake of red wine (not more than one glass a day) can be beneficial, excessive alcohol use can affect heart, brain and liver function. Dr. Rosen also warns that it’s important to know the signs of a heart attack and to take any symptoms seriously. “A lot of people will ignore chest pain symptoms thinking it’s indigestion,” he says. “They describe a gassy feeling of pressure or discomfort in the chest. If there is any concern or if antacids don’t take care of that discomfort in minutes, think ‘heart’ and call 911. Even if it turns out to be indigestion, it’s better to be safe than sorry. On a positive note, I wish you and your family a happy, healthy holiday season!” Learn your “heart age” and risk for heart disease with AAMC’s free online heart risk assessment. Author Boaz Rosen, MD, is a cardiologist at Anne Arundel Medical Center. Originally published Dec. 5, 2016. Last updated Dec. 12, 2019.0
- Cancer Care, Men's Health, Women's HealthGeneral Page Tier 3BlogSkin cancer is the most common form of cancer in the United States, and it’s on the rise. Skin cancer can affect anyone at any age, with more than three-and-a-half million skin cancer cases diagnosed each year—that’s more than the incidence of breast, prostate, lung and colon cancers combined. Melanoma is the deadliest form of skin cancer, and it’s rising fastest among 25- to 29-year-olds. One in 50 people will be diagnosed with melanoma in their lifetime. Exposure to UV rays from tanning beds is a major risk factor for melanoma, along with your total sun exposure as a child and teenager. When caught early, it can almost always be cured. But left untreated, melanoma can become deadly. This cancer develops when pigment-producing cells grow and form a tumor, which can eventually spread to other parts of the body. Spot the Problem There would be fewer deaths from melanoma if people regularly took time to do a thorough skin exam. This means checking for moles from your scalp to the bottoms of your feet and even under your fingernails and toenails. If you find something unusual, have it checked even if you can’t trace any recent sun exposure. It’s not the sunburn you might have received on a recent vacation, but the exposure to sun earlier in your life that can affect your risk of getting skin cancer. Know Your ABCD and E’s When it comes to monitoring your moles, the Skin Cancer Foundation recommends you know your ABCD and E’s: A for Asymmetry: One half of the mole is different from the other half B for Border Irregularity: The edges are notched, uneven or blurred C for Color: The color is uneven. Shades of brown, tan and black are present D for Diameter: The diameter is greater than 6 millimeters (about the size of a pencil eraser) E for Evolving: There is change in size, color or shape over time, or additional symptoms like itching or bleeding start If you notice any of these, seek out your doctor’s advice. Protect Yourself It’s important to protect yourself from the sun when you are outdoors. Seek shade from 10am to 4pm and wear a wide-brimmed hat, UV-blocking sunglasses and protective clothing. Apply UV-blocking sunscreen with an SPF of 30 to all exposed skin every two hours. Those who develop melanoma have a three-fold risk of developing it again, so always be vigilant. If you have had melanoma, guidelines suggest you get screened every three to six months. About 80 percent of people who develop melanoma have local, curable disease if caught early. If you’re concerned about a mole, talk to your dermatologist about getting a melanoma screening, or ask your primary care doctor for more information about seeing a dermatologist. Check your risk of skin cancer with our free skin cancer risk assessment. Author By Glen Gibson, MD, surgical oncologist at Anne Arundel Medical Center. Originally published April 21, 2015. Last updated July 9, 2018.0
- Behavioral HealthGeneral Page Tier 3BlogAt any age, mental health challenges can arise. While significant focus has been rightly given to mental well-being in younger people, it’s crucial not to overlook our seniors. The National Council on Aging (NCOA) underscores this, revealing that up to 25% of older adults live with mental health issues, like anxiety or depression. If left untreated, mental health conditions can negatively affect your physical well-being and quality of life. Fortunately, many factors contributing to mental health decline are avoidable. As May marks Mental Health Awareness Month and Older Americans Month, now is an ideal time to implement these five strategies aimed at preserving your mental well-being as you grow older. 1. Nurture/invest social connections Loneliness and social isolation can significantly increase mental health issues later in life. They can also increase your risk of high blood pressure, heart disease and early death. These tips can help nurture/invest social connections: Stay in touch with friends and family via social media or video chat. Virtual meet-ups can help you feel less alone. Volunteer. Giving back to others can help you meet people in your community. It can also provide a sense of purpose that older adults may lose after retirement. Get tested and treated for hearing loss. It affects one in three adults aged 65 to 74, according to NCOA. Hearing loss can make it difficult to follow what’s happening around you. It’s a common reason older adults withdraw from social interaction. 2. Get regular physical activity Sitting for long periods of time and lack of physical activity can increase your risk of depression. Physical activity can boost your mood. For overall health and well-being, older adults should get at least 150 minutes of moderate-intensity exercise, like brisk walking, each week, or 75 minutes of high-intensity exercise, like running. Talk to your primary care provider and decide what’s best for you. They also need at least two days of strength-building and balance activities, which can be done from the comfort of your home. The Centers for Disease Control and Prevention recommends multicomponent physical activities to meet these triple goals. Try these: Sign up for a dancing class at a local community center for older adults. Take up yoga or Tai-chi. There are many online offerings at no cost. Explore outdoor activities like gardening or hiking. But remember to stay hydrated. 3. Try music therapy Listening to or making music seems to activate brain areas that can improve mental and physical health. Research finds that music-based interventions may be helpful for anxiety, depression and chronic pain. Go ahead and play that oldie but goodie! 4. Reduce caregiver stress Some older adults face the added emotional challenges of caregiving. According to a 2023 AARP Survey, 50% of caregivers said caregiving increased their emotional stress, while 37% said it caused physical stress. If you’re a caregiver, the Luminis Health Caring for Caregivers page provides self-care tips and local caregiver resources. These can help you care for your loved one while taking care of yourself. 5. Recognize mental health issues Depression is common in older adults, but it’s not a normal part of aging. Less than half of older adults who struggle with mental health and substance use issues get the treatment they need. Getting help starts with scheduling regular checkups with your primary care doctor. They can help you manage physical limitations or medical conditions, such as post-stroke or cancer recovery, which may increase your risk of depression. Should you or your loved one experience any of the following symptoms persistently for more than two weeks, it’s crucial to inform your doctor, as they could point to mental health issues: Anger or irritability. Anxious or sad mood. Changes in appetite, mood and energy level. Difficulty concentrating, remembering or making decisions. Difficulty sleeping or sleeping too much. Drug or alcohol misuse. Feeling guilty or hopeless. Hearing, feeling or seeing things other people don’t. Loss of interest in things they once enjoyed, including sex. Next steps After ruling out medical causes, your doctor may start treatment for a mental health condition, or refer you to a mental health professional for evaluation and treatment. Mental health problems are often treated with a combination of medication and talk therapy. You can receive high-quality mental and behavioral health services at The Luminis Health Doctors Community Medical Center Behavioral Health Pavilion on our Lanham campus. You can also call 301-623-4350.0
- Infectious DiseaseGeneral Page Tier 3BlogThanks to vaccines, there’s been a renewed sense of hope that we’ll move past COVID-19. Businesses have reopened. And many of us are once again spending time with family and friends. In short, life seems to be returning to normal. But if you’ve watched the news lately, you know we’re not out of the woods just yet. A mutated form of the virus, known as the delta variant, is circulating worldwide. And it’s important we all know a little something about it. A Variant of Concern It’s not uncommon for viruses to mutate, or change, over time. In fact, officials have already identified several COVID-19 mutations or variants. Experts watch these variants carefully because the variants can behave differently than the original virus strain from 2019. Although there’s still a lot to learn about delta, there are several reasons the Centers for Disease Control and Prevention (CDC) named it a “variant of concern,” including: The delta variant has been responsible for “breakthrough” infections in vaccinated people, primarily those with severe chronic diseases and weakened immune systems. Vaccination continues to prevent severe illness and hospitalization with the delta variant. It spreads quickly. Delta was first identified in India in late 2020 and wasn’t detected in the U.S. until March 2021. But by July 2021 it was responsible for more than 80% of U.S. COVID-19 cases. It’s also much more contagious than earlier strains of the virus. Young people are at risk. Younger people who contracted the original coronavirus generally fared well. However, without the vaccine, cases are now occurring primarily among young adults. Get Vaccinated, Get Protected We know the vaccines we have today are effective against COVID-19 and that they appear to work against the delta variant, as well. That’s good news if you’re fully vaccinated, but it could mean trouble if you aren’t. More than 95% of the people who end up in the hospital with COVID-19 now are unvaccinated. And among those who die from the virus, the percentage who didn’t get a vaccine is even higher. As the director of the CDC recently noted, “This is becoming the pandemic of the unvaccinated.” Currently, everyone 12 years and older is eligible to get a COVID-19 vaccine in the U.S. But as of late July, less than 60% of that population are considered fully protected. This means there are still many Americans at risk from the delta variant. To be fully protected, you must: Get both doses of the Pfizer or Moderna vaccine. (The Johnson & Johnson vaccine requires only one dose, but some evidence suggests it might be less protective against the delta variant.) Wait two weeks after your last dose for your vaccines to take full effect. If you’re not vaccinated — or not yet fully protected — it’s best to: Avoid large crowds Clean and disinfect commonly touched surfaces Cover coughs and sneezes Stay at least six feet away from others Wash your hands often Wear a mask in indoor public places Concerned About The Vaccines? Talk to Your Doctor The more people who get vaccinated, the less of a threat the delta variant poses. With higher vaccination rates, it also becomes less likely that other, potentially even more dangerous, variants will emerge. There are a lot of rumors going around about the vaccines. Don’t let them keep you from protecting yourself and the people you care about. Vaccines are safe, and they work. If you have questions or concerns, it’s best to talk to your doctor. No vaccine is 100% effective, but there’s no doubt they save lives. And while side effects are possible, serious complications are extremely rare. Know The Symptoms of COVID-19 COVID may present with a variety of symptoms, including: Cough Diarrhea Fatigue Fever Loss of sense of taste or smell Muscle or body aches Nausea or vomiting Shortness of breath People with the delta variant also frequently report: Headaches Runny nose Sore throat If you think you could have symptoms, the CDC offers a Coronavirus Self-Checker. It can guide your decisions about getting tested and seeking medical care. Remember, you have the power to help defeat COVID-19 by getting vaccinated. Protect yourself and help protect others. Authors Mary Clance, MD, is Epidemiologist for Luminis Health Jean Murray is system director of Infection Prevention and Epidemiology for Luminis Health0
- General Page Tier 3BlogLet the festivities begin. The holidays are a time for celebrating with friends, family and, of course, good food! However, the season spans for more than a day or two. We would do ourselves a favor if we paced our indulgences and considered healthier alternatives to some of the old rituals. Here are our top “eat this, not that” hacks to try to stay on track throughout the holidays. Swap full-fat dips for yogurt dips. Why indulge on appetizers? Substitute low-fat or nonfat plain Greek yogurt for sour cream in all of your recipes this season. With herbs and seasonings, no one will be able to tell the difference. Just 1 ounce of sour cream has 60 calories compared to 1 ounce of Greek yogurt, which only has 15 calories. Be sure to use fresh vegetables instead of chip or crackers. Skip some alcoholic drinks and try wine spritzers. For a portion-controlled alternative that will help you save calories, replace 2 ounces of wine with club soda. A 5-ounce glass of red or white wine has about 150 calories, while club soda has none, saving you 60 calories. Now that’s a deal! Skip candied yams and eat roasted sweet potatoes. Instead of serving candied yams, which have 215 calories per half-cup, try oven-roasted sweet potatoes. A ¾-cup serving of sweet potatoes brushed with olive oil is only 100 calories. Go for the white turkey meat, pass on the dark. The dark meat in the turkey has about twice the fat of white turkey breast. That’s why we recommend that you eat mostly white meat. Lose the skin on either to save up on the calorie count. Try low-fat gravy instead of traditional. Turkey gravy is a recipe that can be healthy without losing taste. Try 1 cup of fat-free turkey broth, 2 tablespoons of flour and seasonings to taste. If you want to add some drippings, skim off the fat first. Skip cranberry sauce, eat cranberry relish. That can of cranberry sauce is full of sugar, corn syrup and other added sweeteners. Even if using portion control, just ¼-cup of the canned stuff can have more than 100 calories. Make your own relish and use less sugar than the recipe calls for – it’s often too much anyway! Eat fresh green beans with slivered almonds in lieu of green bean casserole. Alternatively, use reduced fat mushroom soup. Eat your vegetables first because they are lower in calories and help fill you up, leaving less room for higher calorie foods. Go for pumpkin pie with graham cracker crusts and say “no thank you” to pecan pie. We know this one is tough! It’s hard to resist holiday desserts but you can save about 200 calories by choosing pumpkin pie. Consider eating a handful of pecans sprinkled with cinnamon and sugar. If you really can’t pass on the pie, skip the crust entirely, which is where most of the fat lurks. Be adventurous this year! Look at some of your old recipes, put a new spin on a few and see how it goes. Healthy holiday eating might make you anxious but don’t get too worked up. This should be a time of celebration and relaxation. If you happen to eat more than you planned during this holiday season, don’t beat yourself up. More importantly, don’t let a lapse become a relapse. Nevertheless, by planning ahead you can set yourself up for success! Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Luminis Health Anne Arundel Medical Center. To reach them, call 443-481-5555. Originally published Nov. 5, 2018. Last updated Nov. 17, 2021.0
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