- Women's HealthGeneral Page Tier 3BlogWomen are more likely to experience bladder control problems, also known as urinary incontinence. Many women think that accidental leakage is a normal part of aging. While incontinence is common, it is not normal. The good news is there are many options for help, and most women who get treatment see their symptoms improve. Here are a few treatment and self-help options to help you manage incontinence. Maintain a healthy weight and diet. Carrying extra weight adds stress to your pelvic floor and impacts function of the nerves and muscles in your genital tract. Also, find a healthy balance of fluid intake to stay hydrated without overdoing it. This can reduce your trips to the bathroom. You also want to drink the right kinds of fluids. Beverages like coffee, tea and energy drinks with artificial sweeteners can irritate your bladder and create a sudden urge to ‘go.’ Live an active lifestyle. Fitness plays an important role in managing your incontinence. While high-intensity exercises can increase your risk of incontinence by placing pressure on your pelvic floor, regular physical activity keeps you normal. Kegel exercises, with or without the help of a physical therapist or professional trainer, can also help you better control your pelvic floor muscles and help with leakage. Try physical therapy for the pelvic floor. Pelvic physical therapy can help you strengthen your pelvic floor muscles and aid in function of the organs that support your pelvic floor. Physical therapy might include pelvic floor contractions for urge control as well as stretching and strengthening exercises to help decrease pain. Therapists can also help you with proper Kegel technique to make sure you are getting the full benefit of the exercise. Talk to your doctor about medication to help control symptoms. There are several medications available to help manage the muscle spasms in your bladder that cause incontinence. Your doctor can help you learn both the risks and benefits of using medication. Talk to your doctor about minimally invasive surgery treatment. If other treatments fail to improve your symptoms, your doctor may recommend surgery. Surgery to treat incontinence has advanced to include minimally invasive options. Minimally invasive surgery allows for a faster recovery and quick return to daily activities. Most surgical patients leave the hospital less than 24 hours after surgery. Urogynecology is a field of medicine dedicated to the treatment of pelvic floor disorders, including incontinence, in women. Places like Anne Arundel Medical Center (AAMC) Women’s Center for Pelvic Health have urogynecology doctors to help patients of all ages optimize and maintain pelvic wellness. Don’t let incontinence take away from your quality of life. Talk to a urogynecologist about a treatment plan specific to your symptoms. Author Kay Hoskey, MD, is a urogynecologist with AAMC Women’s Center for Pelvic Health. Her office can be reached at 443-481-1199. Originally published Aug. 28, 2017. Last updated Sept. 1, 2025.0
- WellnessGeneral Page Tier 3BlogAs you set off on the road, trail or treadmill to train for your first 5K (or your next one), it’s worth giving some extra thought to what you’re putting in your body for fuel. Eat Well: Get the Energy You Need to Go the Extra Mile Luckily, the best nutrition plan for 5K training looks a lot like a healthy, well-balanced diet. While marathoners might need to “carb-load” for long training runs or take in specific extra nutrients, most runners training for 5K races can get what they need by eating wholesome meals with a variety of fresh foods. For maximum payoff, make sure you get a good mix of carbohydrates, proteins and healthy fats. These elements all play a role in making sure your body has enough energy to exercise, keeping your muscles healthy and promoting good recovery as you train. Tips from the U.S. Department of Agriculture: Limit added sugars and saturated fats Make half your grains whole grains Make half your plate fruits and veggies Vary your protein routine. Over time, small changes add up. For instance, switching out an everyday breakfast of waffles with syrup to include high-quality options — such as oatmeal with berries, or scrambled eggs on a bagel with a side of fruit — can help keep you on the fast track. Hydrate: And Drink in Your Success You should drink approximately 64 ounces of water per day. If you stay well hydrated throughout the day, you won’t need to drink anything prior to your run. Carry a water bottle with you so you can sip from it regularly. Sports drinks with electrolytes are healthy for people who exercise for long periods of time, or sweat profusely. In general, we get more than adequate amounts of sodium and potassium and sugar in our food. We don’t need to drink those nutrients. Also, if you’ve been thinking about reducing your alcohol consumption, this is a good time to do it. Drinking alcohol can get in the way of a good workout in a number of ways, including dehydrating you, disturbing your sleep and affecting your blood sugar. Have a Great Race When it’s finally race day, your healthy nutrition choices will set you up for success. In the hours before the starting gun, stick to the meals your body is used to eating rather than reinventing the wheel or introducing new foods. For dinner the night before your 5K, good meal options might include brown rice with grilled chicken and veggies, or whole wheat pasta with meat sauce and a lightly dressed salad. It’s also best to avoid higher fat foods, since they take longer to digest. If your race is early in the morning, make sure to put something in your stomach first. A banana with a little peanut butter, wholegrain toast with jam or an energy bar might do the trick. Throughout your 5K prep, consider good nutrition part of your training. Making higher quality choices more often than not will support your running plans and help you feel your best on race day. On your mark, get set…go! Author Davis Maurer, MS, RDN, LDN, is a clinical nutrition manager at Luminis Health Doctors Community Medical Center.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
- Pregnancy & BirthGeneral Page Tier 3BlogBonding with your baby is an incredible process that starts with hearing their heartbeat, feeling those first kicks and meeting them for the very first time. Every moment becomes a milestone and if you’re a nursing mother, that first latch can be the beginning of an incredible breastfeeding journey. Nursing your newborn can be both rewarding and challenging in those first few weeks. While every mother and every baby are different, these tips can help answer some common questions you might have when navigating this new relationship and routine. How do I know if baby is hungry? When they aren’t sleeping, newborn babies seem to eat almost constantly. This is completely normal. In the first few days after birth, babies need to remain in close contact with your breasts. This not only provides easier access for frequent feedings, but also helps stimulate your milk supply. Current recommendations are to ensure newborns have access to meals around the clock and should average out to be at least eight feedings in a 24-hour period. What if baby is sleeping? In the early days, it is common to need to wake a drowsy baby so they know it’s mealtime. Sleepy babies don’t tend to eat for long, so try to wake your little one by removing an article of clothing or changing their diaper. Gently rub the tummy or feet and place baby skin to skin, all while talking to, and encouraging them to leave their dreamy state. How do I keep baby awake during feedings? Sometimes babies become so relaxed during feedings they drift off to sleep, even if they’ve only been eating for a few minutes. If this happens, gently play with their feet, rub their cheeks, talk to your little one, or gently blow on their arms. With extra sleepy babies it can be helpful to gently rub a wet washcloth on them to help remind them it’s time to eat. Signs of a good feed are active suckling at the breast with occasional audible swallows. What is reclined latching? Reclined latching, also known as “baby led latching,” can be a wonderful breastfeeding position. If you have a chair that reclines, sit in it and gently recline the head back so you are in a comfortable position. Place baby parallel to your chest so that baby has access to your breast. Allow them to bob and move their head around, and eventually they will reach the bullseye and latch on. This position is great for giving baby a deeper latch. If you notice nipple pain, gently detach the baby from the breast and try again. How should I handle nighttime feedings? During night feedings, try to keep mealtimes as quiet and boring as possible. Dim the lights and avoid changing a diaper if you don’t have to. Once baby wakes up fully they tend to be up and ready for playtime, despite it being 3:30 in the morning. Where can I find support? Leaning on friends and family who are nursing or who have breastfed can make a world of difference during the early days of your journey. You can also find professional support. Do not hesitate to seek the guidance of a lactation consultant. They are professionals who went through additional training all with the desire to help during this learning process. Remember to breathe — you will find your routine. The first few weeks of the newborn stage can be exhausting; there is no doubt about it. This is a learning experience for both of you. Remember baby is trying to figure out this whole breastfeeding thing just as much as you are. Sleep when baby is sleeping. Dirty laundry and dishes can wait just a little while longer. Be patient with yourself, and eventually the family will settle into a routine. It does get easier! Author Ginny Bowers is a Certified Nurse Midwife and International Board Certified Lactation Consultant (IBCLC) at Chesapeake Women’s Health in Easton. Breastfeeding Resources AAMC offers several breastfeeding support classes, all of which have gone virtual due to the coronavirus (COVID-19) pandemic. Breastfeeding Warm Line: Anne Arundel Medical Center’s lactation staff is available to answer any questions you might have about breastfeeding. You can reach our consultants seven days a week via our Warm Line at 443-481-6977. Simply leave a message and they’ll return your call between 9 am and 4 pm the same day. You can also e-mail our lactation staff anytime at [email protected]. Find a Lactation Consultant: A board-certified lactation consultant can help address your breastfeeding concerns or challenges. You can find one in your area through the United States Lactation Consultant Association directory. AAMC Smart Parents: Join our Facebook community focused on the journey of parenthood. This is a safe, non-judgmental group to ask questions and get answers from local moms and dads, and AAMC experts. Originally published Feb. 4, 2019. Last updated Aug. 3, 2020.0
- Women's HealthGeneral Page Tier 3BlogIf you’re one of the estimated 25 million women dealing with pain “down there,” embarrassment may be keeping you from getting the help you need. You’re not alone. Only an estimated 15% of women dealing with pelvic pain bring it up with their doctor. Too many women assume pelvic pain – pain that mostly or only occurs in the area below a woman’s belly button – is something that “comes with the territory” and silently live with it. But there’s good news: You don’t have to. What is Pelvic Pain? Pain is the body’s way of letting you know something’s not right. While it’s common for many women to experience mild cramping or discomfort before or during their monthly menstrual cycle, pelvic pain can involve much more, including pain in your lower stomach or back, buttocks and genital area. Pelvic pain may: Be steady or come and go Cause pressure or discomfort around the vaginal area Feel sharp and stabbing in a specific spot, or dull and spread out Make inserting a tampon or getting a gynecological exam uncomfortable Pelvic pain is chronic if it lasts more than six months and affects your normal activities like work, exercise or having sex. What Causes Pelvic Pain? Pelvic pain can be hard to diagnose because the pelvic area in women includes different systems —digestive, reproductive and urinary — along with many muscles, ligaments and nerves. There may be one source of pain or multiple causes. Some common causes include: Aging Childbirth Endometriosis Adenomyosis Fibroids Genetics Hormonal changes Injured or irritated nerves Scar tissue Urinary tract infection Weak pelvic floor muscles Pelvic pain feels different for everyone and your pain level may not relate to how severe the problem is. For instance, a tiny area of endometriosis may cause intense pain for you, while someone else could have extensive endometriosis with little to no pain. Pelvic pain isn’t something to minimize or try to live with; ignoring it comes with risks. Left untreated, pelvic pain can lead to pelvic inflammatory disease, scarring and fertility problems. Emotional problems can flare too – depression, anxiety, insomnia and intimacy struggles are real. Your Doctor Wants to Help – Start Talking Finding relief starts with mustering the courage to talk openly with your doctor about what you’re experiencing. Be prepared to be as specific as possible. You’ll likely be asked questions like: Can you describe the pain you’re experiencing? Can you rate your pain on a scale from one to 10? Does it wake you at night? How frequently do you have pain? How long have you been experiencing pain? What kinds of activities trigger it? What makes it worse or better? Do you find yourself calling out of work or school due to pain? Pinpointing the cause of pelvic pain isn’t always clear-cut and can take time. You may even have more than one thing going on. After talking with you and doing a physical exam, your doctor may want tests to gather more information. Diagnostic tools such as ultrasound, laparoscopy and cystoscopy allow for a closer look. With these results, you and your doctor can talk about the treatment that’s right for you. Treating Pelvic Pain Thankfully, there are treatment solutions that don’t involve surgery, or if they do, have a minimally invasive approach. The most common treatment options include: Diet and lifestyle changes. Changes to your eating and exercise plans. Medication. Over the counter and prescription pain relievers and muscle relaxants. Physical therapy. Massage, stretching, strengthening and learning how to control pelvic floor muscles. Surgery. Minimally invasive procedures to remove adhesions, fibroids or endometriosis. Finding relief for pelvic pain may mean trying more than one approach or a combination of treatments. If you feel you are not being heard, don’t hesitate to seek a second opinion. It can take time, but opening up to your doctor and working together can lead to brighter days ahead. Author Jessica Ton, MD, is board-certified in obstetrics and gynecology. She specializes in minimally invasive gynecologic surgery. Make an appointment by calling 443-481-3493.0
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