- Orthopedics, Women's Health, Pediatrics, WellnessGeneral Page Tier 3BlogWhen it comes to back-to-school sports injury prevention, we hear a lot about how to protect our young athletes from sports-related injuries. As a former quarterback and now team doctor for several local college and high school football teams, as well as the Chesapeake Bayhawks, I know there’s good reason for these safety precautions. But as an orthopedic surgeon and father of a daughter, I know there’s a fact that parents of our young female athletes need to know: Female athletes are up to eight times as likely to suffer an anterior cruciate ligament (ACL) injury as male athletes. In fact, a recent University of North Carolina School of Medicine study found a sharp 59 percent increase in the number of ACL reconstruction surgeries performed in females aged 13 to 17 in the last 13 years. The ACL runs diagonally in the middle of each knee. It controls rotational movement and prevents the tibia from sliding out in the front of the femur. A torn ACL is a serious, potentially career-ending sports injury. Surprisingly, more than two-thirds of ACL injuries involve little or no contact with another player. The rates of ACL injuries are higher for jumping and cutting sports. These include soccer, basketball, volleyball and lacrosse. Non-contact ACL injuries result from things like: Sudden change in direction. Cutting movements. Landing from a jump incorrectly. Pivoting with your foot firmly planted. ACL injuries and female athletes I start seeing these injuries appear in my office as female athletes enter puberty. In order to help prevent these injuries, it’s important to understand the hormonal changes and anatomical differences between boys and girls that develop during puberty. Boys entering puberty are flooded with testosterone, which allows them to more easily add lean muscle mass and lose body fat. Added muscle often makes them stronger, but less flexible. On the other hand, the increased estrogen levels that girls experience makes their ligaments lax. Girls often have better overall body flexibility compared to boys. While this increased flexibility can be a competitive advantage, it can lead to increased risk of injury if there isn’t enough muscle to keep joints in stable, safe positions. Estrogen also has less of an effect than testosterone on lean muscle mass gains, and actually increases body fat percentage in females going through puberty. This combination of increased laxity, less lean muscle mass gains and higher body fat percentage is thought to be related to the greater rate of ACL tears in female athletes. Is there a way to identify females at an increased risk for ACL tears? Yes, there’s a two-legged jump test that a coach, trainer or parent can give: Jump off of a stair or box and land with your hips, knees and ankles in line with each other. This shows the athlete’s landing technique and whether there’s good core, hip and thigh strength. If your knees buckle inward or assume a “knock knee” posture, that’s a sign of muscle weakness and shows an increased risk for ACL tear. Athletes at risk can start jump training and other strengthening exercises to help decrease their risk of ACL tears. Other preventative measures include: Do strength training for core, hip and pelvis, and thigh muscles. Start balance and stability training to increase the ability of all muscles to work in unison surrounding the hip, knee and ankle joints. Learn how to safely accelerate, decelerate, jump, land and cut. Begin proper training prior to the start of sports season. Many female athlete ACL injuries can be prevented with early detection and putting into practice strength and stability training. Author Daniel Redziniak, MD, is an orthopedic surgeon with Luminis Health Orthopedics and is board-certified in sports medicine. His office can be reached at 410-268-8862. Originally published Aug. 14, 2017. Last updated July 8, 2019.0
- Senior Care, Infectious DiseaseGeneral Page Tier 3BlogThe number of coronavirus (COVID-19) cases is growing daily in the U.S., and these are extraordinary times for all of us. Over the last few weeks, we’ve all heard how important it is to work together to prevent the spread of COVID-19. Gov. Larry Hogan has banned public gatherings of 10 people or more people, and ordered shopping malls, restaurants and all non-essential businesses to close. This means a drastic change in lifestyle for many people, and some may question whether these extreme measures are necessary – particularly older people who have survived difficult times, including illnesses, in the past. If you have a parent or a grandparent who is questioning these mandates, here’s what to tell them. Explain the risks associated with coronavirus. According to the Centers for Disease Control and Prevention (CDC), older adults and people of any age who have serious underlying medical conditions might be at higher risk for severe illness from COVID-19. Some of those underlying health conditions include heart conditions, high blood pressure, lung disease and diabetes. If you are in this high-risk group, the CDC recommends stocking up on supplies, including medications. Remind parents and grandparents to practice social distancing by keeping at least six feet away from others, and avoiding crowds. People of all ages should wash their hands often and watch out for symptoms, including fever, cough and shortness of breath. READ MORE: Coronavirus and high-risk individuals Remind them that staying home is about protecting other people as much as it is about protecting themselves. Let older family members know that even if they catch the virus and recover quickly, they could still spread it to others who may not be as lucky and become very ill. Social distancing is meant to protect everyone in your community. Offer to help set up food deliveries and other services to make their lives easier and safer. Many grocery stores and pharmacies offer delivery services. CVS Pharmacy has even waived delivery fees due to the pandemic. Many restaurants that have closed are also offering delivery and takeout services, and apps like DoorDash and Uber Eats make home delivery easier than ever. Some restaurants are offering free delivery, too. If you have family members who are missing their favorite restaurant meals, let them know that they can still “dine out” in the comfort of their own home. Remind your loved ones of these services and help them take advantage of them. Let them know you’re only a phone call away. Staying homebound for days or weeks can be difficult for people of any age. Parents and grandparents with active social lives may have an especially hard time staying in their homes. This is why it’s important to reach out to them and let them know you’re thinking of them. Give them a call and chat with them about their worries and concerns. And think about virtual visits, too. See if you can FaceTime, Zoom or Skype older members of your family so you can interact “in person.” Walk them through how to use this technology if they are unfamiliar with it. This new way of life is challenging for everyone, and we don’t know how long it is going to last. But if we remain patient and support each other, we will get through this together. Author Lil Banchero is the senior director of AAMC’s Institute for Healthy Aging.0
- Infectious DiseaseGeneral Page Tier 3BlogThe COVID-19 vaccine is our best shot at stopping the pandemic. We encourage you to get the vaccine once it’s available to you. Here are a few reasons why. It’s effective. The COVID-19 vaccines available right now in the U.S., Pfizer and Moderna, have been shown to be highly effective at preventing COVID-19. The vaccines have a reported 94% to 95% effectiveness rate—a beacon of hope as we work to end the pandemic. For perspective, the FDA recommends a vaccine have an effectiveness rate of at least 50%, and the influenza vaccine effectiveness is around 30-50% effective. Data from clinical trials, plus what we already know about vaccines for other diseases, indicate that even if you do get COVID-19, the vaccine may help prevent severe illness. It’s safe. The Pfizer and Moderna vaccines have received an Emergency Use Authorization (EUA) from the Food and Drug Administration (FDA). To receive an EUA, the benefits of a vaccine must outweigh its risks. Before a vaccine receives approval for use, clinical trials must first show it’s safe and effective – including COVID-19 vaccines. Reports from the Pfizer and Moderna clinical trials have not indicated any serious safety concerns. Both trials had fully independent safety monitoring boards. In most cases, serious side effects become apparent early (usually less than 40 days) after receiving a vaccine. Short- and long-term monitoring of those who receive the vaccine will continue. It’s better to receive immunity from a COVID-19 vaccine than risk severe illness and death from the virus. We don’t yet know how long immunity lasts post-infection — and some who recover from COVID-19 have no detectable antibodies, meaning they have no immunity protection. People who get COVID-19 can have serious illnesses. Some have debilitating symptoms that persist for months. When you get the COVID-19 vaccine, this will help protect you by creating an immune system response without having to get sick first. And, the vaccine may also help protect people around you. We believe a vaccine is a light at the end of the tunnel. But we still must practice the 3Ws as we wait for everyone to get the vaccine. Wash your hands. Wear a mask. Watch your distance. We’re spotlighting all your frequently asked questions about the COVID-19 vaccine. Learn more about why it’s our best shot. Information adapted from the Centers for Disease Control and Prevention (CDC).0
- General Page Tier 3BlogWant to start making smart and informed food choices? Mindful eating is often more effective than restrictive diets. We encourage you to take time to enjoy food traditions and appreciate the pleasures, flavors and social experiences food can add to our lives. Enjoy food traditions Food and social activities often go together. Food plays a central role in holiday occasions and nearly all social gatherings, which can be good. Research shows that eating dinner together with your family can promote healthier eating and strengthen relationships. Prioritize family meals and take time to enjoy food traditions that come with social gatherings. Take your time In today’s busy world, people often eat quickly and mindlessly. Try eating slowly to help you savor the flavor of your food. Eat one bite at a time, and focus on the different flavors and textures. Stop and take time between bites, put your fork down and enjoy conversation. Eating slowly not only allows you to enjoy your food, but it can also help you eat less by giving your stomach time to tell your brain that you’re full. Be a mindful eater What you eat is important, but how, when, why and where you eat are equally as important. Think about where you eat most of your meals. Many people eat lunch on the go or at their work desks and dinner in front of the television. Take a few minutes out of your busy schedule to find a nice place to mindfully eat instead of multitasking during meals. Each person’s dietary needs are different based on individual health. A registered dietitian nutritionist (RDN) can help guide your food choices while considering your tastes and preferences. RDNs are able to separate fact from fad and translate nutritional science into information you can use. While a healthy lifestyle goes beyond eating more fruits and vegetables, adding them to your diet has lots of nutritional benefits. For a healthy side dish, try making this spicy cauliflower recipe. Spicy Cauliflower Ingredients: 1 head cauliflower 1 teaspoon sesame oil 1 teaspoon vegetable oil 2 cloves of garlic, minced 2 tablespoons soy sauce Juice of a lemon (or 1 teaspoon rice wine vinegar) 2 green onions, sliced 2 tablespoons sriracha sauce Directions: Cut the cauliflower into large florets and then use your hands to break into very small florets. Heat a large, heavy skillet over medium high heat. Add the oils, cauliflower and garlic. Stir the cauliflower around in the pan, allowing it to get very brown in some areas. Cook for 5–8 minutes, then turn the heat to low. Add the soy sauce, lemon juice and most of the sliced green onions. Stir and cook for 1 minute, then add the hot sauce and stir until well mixed. Serve warm. Sprinkle remaining green onions on top. To learn more about nutrition services at Luminis Health Anne Arundel Medical Center, visit Luminishealth.org/nutrition-services. Authors By Ann Caldwell, nutritionist and registered dietitian at Luminis Health Anne Arundel Medical Center. To reach her call 443-481-5555. Originally published March 8, 2016. Last updated July 9, 2018.0
- Wellness, Heart CareGeneral Page Tier 3BlogNothing says Valentine’s Day like a box of chocolate. But this Feb. 14, treat your loved one to the rich, health-boosting benefits of dark chocolate. Chew on this: chocolate—specifically dark chocolate—has gained attention in recent years for its impressive health benefits. A new study backs this up, revealing that eating just a few servings of dark chocolate each week can help reduce your risk of developing type 2 diabetes. Specifically, the study found that people who ate at least five servings of dark chocolate a week had a 21 percent lower risk of developing type 2 diabetes compared to those who rarely or never ate dark chocolate. What’s more, the more dark chocolate they consumed, the better the outcome, with each additional serving reducing the risk by another 3 percent. But it’s not all good news. The study found no similar benefits for milk chocolate. In fact, it linked milk chocolate consumption to long-term weight gain—a major risk factor for type 2 diabetes. So, what makes dark chocolate stand out from its milk counterpart? In a word: a lot. Big benefits of dark chocolate According to the American Heart Association, a standard bar of dark chocolate with 70 percent to 85 percent cacao (cocoa in its raw, less-processed form) contains about 600 calories and 24 grams of sugar. Milk chocolate, on the other hand, packs roughly the same calories, but double the sugar content. Most dark chocolate is also rich in flavonoids—especially a subtype called flavanols, which have been linked to a lower risk of heart disease. Cocoa beans are naturally high in flavanols, and since dark chocolate contains more cocoa than other types of chocolate, it also packs more flavanols (Flavanols can also be found in tea, red wine, apples and berries.) As antioxidants, flavanols play a key role in producing nitric oxide, which helps relax blood vessels, improve blood flow and lower blood pressure. They also support a balanced immune system and have a positive impact on brain function, boosting reaction time and memory. Dark chocolate’s lesser-known health benefits While heart health, brain function, and immune support grab the spotlight, dark chocolate also offers other surprising health benefits, such as: Enhanced mood Dark chocolate may increase feelings of pleasure and enjoyment. A 2022 study found that people who ate 85 percent dark chocolate daily maintained a better overall mood than those who ate chocolate with less or no cocoa. Improved workouts Because flavanols promote the production of nitric oxide in the blood, eating dark chocolate can reduce the amount of oxygen you use while exercising, meaning you can work out for longer. Sun protection Eating dark chocolate may protect the skin from harmful ultraviolet (UV) ray damage. Reduced stress Eating dark chocolate can reduce levels of stress hormones like cortisol. Dark chocolate is also rich in fiber and packed with important minerals like copper, iron, magnesium, phosphorus, and zinc, which among other things, help boost immunity, support bone health, improve sleep quality and help maintain energy levels. Facts to remember Still, there are a few things to keep in mind about dark chocolate, such as: The higher the cocoa content, the better. Aim for dark chocolate that’s at least 70 percent cacao. Always check the nutrition label. You can counteract the benefits if the chocolate is high in calories, fat and sugar. Type 2 diabetes affects millions of Americans. According to the latest data, more than 38 million people, about 1 in 10, have diabetes, with 90 to 95 percent of them having type 2 diabetes. Even more concerning about 98 million Americans, or 1 in 3—have prediabetes, which can lead to type 2 diabetes if left untreated. The good news is prediabetes is reversible, and with lifestyle changes, like maintaining a healthy weight and being physically active, you can delay or even prevent most cases of type 2 diabetes. And maybe, by eating more dark chocolate. Author Colleen Kiley, MS, RD, is a lead diabetes educator for Luminis Health Diabetes and Endocrine Specialists. To make an appointment, please call 443-481-6700.0
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