- Community, Wellness, Heart CareGeneral Page Tier 3BlogWhen it comes to knowing your risk for heart disease – the number one killer in the U.S. – understanding your blood pressure numbers is the best place to start. Numbers higher than 120/80 are a warning sign that hypertension may be at work damaging your blood vessels and making your heart work harder than it should. In many cases, lifestyle changes can help bring your blood pressure under control and reduce your risk of heart attack and stroke. Even better, making these changes will also reduce your risk of developing other conditions and improve your overall health. 1. Stop smoking Quitting smoking is the most powerful thing you can do on your own to lower blood pressure and improve your overall health since every cigarette you smoke causes a temporary increase in your blood pressure and heart rate. In fact, did you know that just 20 minutes after you smoke your last cigarette, your health starts improving? Anyone who’s tried to quit knows it’s hard. But having the right support can help. At Luminis Health Anne Arundel Medical Center (LHAAMC), we’re here to help you quit smoking or using other tobacco products. You can contact the LHAAMC smoking cessation program (443-481-5366 or 443-481-5367) for more resources. 1-800-QUIT-NOW (1-800-784-8669) or SmokingStopsHere.com, also provides a free service by phone or online that offers counseling and free smoking cessation medications mailed to your home. 2. Find the right approach to eating The National Institutes of Health (NIH) recommends the DASH (Dietary Approaches to Stop Hypertension) diet as the best way to control blood pressure. It’s a clean, whole food eating approach based on reducing certain types of foods and increasing others. The DASH diet recommends loading up on: Foods high in potassium and magnesium, such as beans and leafy greens Fruits and vegetables Lean proteins Low-fat, low-sugar dairy Whole grains It also recommends cutting back on: Added sugars, often hiding with names ending in “ose” (fructose, sucrose, maltose, dextrose), or as syrup (corn syrup, rice syrup) Alcohol Processed and packaged foods such as deli meats and bacon, canned soup, frozen meals, chips, snacks and cookies Saturated fats 3. Get to and maintain a healthy weight Being overweight strains the heart and increases your risk for high blood pressure. Extra pounds can also cause sleep apnea, which can also play a role in elevating your blood pressure. Weight loss is one of the most effective ways to lower your blood pressure: Losing even 10 pounds can make a difference, and reduce your risk for other health problems, too. 4. Keep moving Regular exercise strengthens your heart, helping it pump with less effort and lowering your blood pressure. But don’t assume you have to run a marathon to earn the benefits of exercise. The American Heart Association recommends 150 minutes a week: That’s just 30 minutes of moderate physical activity, five times a week. Walking, cycling, jogging, dancing and swimming are all great examples of moderate physical activities that can get your heart pumping harder. Strength training and flexibility exercises can lower blood pressure and improve your overall health, too. And don’t forget simple, everyday activities either, such as: Completing household chores Doing yard work Parking at the far end of the parking lot Taking the stairs, whenever possible If you haven’t been exercising, ease into it and talk with your doctor if you have medical conditions that might limit the amount and type of exercise you do. 5. Limit your sodium intake Sodium (salt) is one of the biggest offenders when it comes to raising blood pressure. While it doesn’t impact everyone, if you’re trying to lower your blood pressure without medication, reducing the amount of salt in your diet may help. Like sugars, sodium can be surprisingly high in many foods — and processed, packaged and restaurant foods are well-known culprits. Read labels and focus on eating whole, less processed foods. Classic examples of high sodium food would include chips, processed meats and almost all foods from Chinese, Italian, Mexican, Indian and fast food restaurants. Try to minimize your exposure to these as much as possible. The American Heart Association recommends adults with hypertension limit sodium intake to 1500 mg or less a day. 6. Reduce stress Researchers aren’t sure how stress affects blood pressure long term. But they do know that too often, people turn to unhealthy food, smoking or alcohol to deal with stress, which can contribute to high blood pressure. Commit to finding a healthier way to cope with stress that works for you. Here are a few, stress-busting examples: Listen to music Meditate Practice and express gratitude Relax with an activity you enjoy Try Yoga 7. Work with your doctor If you find out you have or are at risk for developing high blood pressure, work with your doctor to develop a plan to manage it. Partnering with your doctor is key to getting and keeping blood pressure under control. Do your part by: Educating yourself about high blood pressure Learning how to monitor your blood pressure at home Taking ownership of your treatment Lifestyle changes are often enough to get and keep blood pressure under control. But some people need medication along with lifestyle changes. It’s important to take medication exactly as your doctor prescribes – no missed doses or days. Authors Waseem Hussain, MD, is a physician with Luminis Health Doctors Community Medical Center. Jennifer Brady, MD, is a cardiologist with Anne Arundel Medical Group Cardiology Specialists.
- Infectious Disease, Heart CareGeneral Page Tier 3BlogThe promise of a vaccine is our light of hope during this lockdown period. But there’s no denying a certain level of anxiety we still feel every day or that most of us are weary. As we continue to weather this disruption to our normal routines, it’s only natural to gravitate to the couch, our TV friends and comfort foods. And while those behaviors may make us feel warm and fuzzy in the moment, if you’re at increased risk for heart disease, your lifestyle has to be a high priority. Fortunately, with a few key lifestyle changes, it’s possible to stay heart-healthy while spending more time at home than ever before. Eat Healthier, Especially Takeout In recent months, you may have stocked up on huge frozen pizzas or ordered quite a bit of takeout from local favorites. We understand — after all, we’re all in the same boat. It’s quite common to try to quiet all the stress we’re experiencing with each bite. But the start of a new year is a perfect time to hit the reset button, make more careful food choices and get back on track with safeguarding your heart. Here are a few ideas: Ask questions: Restaurant workers are trained to explain ingredients, describe preparations and suggest substitutions. Choose wisely: Small tweaks to your meal, like selecting baked or grilled versus fried or adding more vegetables and whole foods, can go a long way. Also consider asking for dressings, sauces and condiments on the side. Dessert: Try fresh fruits instead of desserts packed with fat and sugar to satisfy your sweet tooth. Look for cues on menus: The American Heart Association’s “heart icon” and other symbols are used by restaurants to indicate heart healthy options. Nutritional information may also be posted online. Choose lowest sodium, saturated fat, trans fat and added sugars. Save some for later: Cutting big portions in half, and enjoying the leftovers later is a great way to ensure you’re eating healthier portions. Shop mindfully In 2020, we’ve all been forced to cook more than ever before. Even if it isn’t usually your thing, a simple shift in your thinking can make it fun. Use this time to teach yourself to cook and to try new things. When shopping for your heart healthy groceries, consider buying mostly fresh produce. Experts recommend filling the majority of your shopping cart with fresh fruits, vegetables and whole foods. Go for healthy basics, especially low-sodium choices. read nutrition labels carefully. Keep sugary treats under control. De-Stress with Exercise The pandemic has made us all face an uncomfortable level of uncertainty and living in lockdown has presented us with many new challenges — and anxiety, depression and anger are all normal emotional responses to stressors like job loss, financial burden, fear of the virus, separation from our friends and loved ones and managing children without schooling or childcare help. A little physical activity every day will help you cope and stay positive. Exercise with the TV: Walking is just fine, even if you’re walking in place during TV time. Steps are steps, and they relieve tension. If you’ve got a bike, get out there. Find what works for you and do it regularly — just a little every day. You can even lift weights, do push-ups or jog in place. Don’t forget your core: Try a few glute squeezes, pelvic floor exercises and abdominal contractions. Get the family out after dinner: Take a walk, get a sport going or play a game together after your meals. Don’t just head for the TV room. Get your garden going: All home projects — including yard work and gardening which give the added benefit of providing your family some much-needed vitamin D and fresh air — include healthy physical activity. Transform a piece of your yard, try container gardening or join a local community garden. Keep your kids active: It allows them to burn off pent-up energy and is good for your mental wellbeing. Active toys like balls, skateboards, jump ropes and hula hoops are timeless. Play with pets: With just a ball, stick or piece of string, you can satisfy almost any pet. Pamper Yourself To lighten your stress, it helps to indulge in a little self-care. You deserve to enjoy your life, even with basics like sleep. Your heart health will benefit from the positive slant, as will your mental health. It’s important to make sure you: Connect with your friends and family: Even if it can only be on the phone or laptop, those closest to you understand it’s a tough time and know how to best support you. Dance: Put on some music and take a dance break. Your kids will love it — and it will lift your spirits and ensure you keep your body moving throughout the day. Distract yourself: Take up a hobby, like learning the ukulele, or practice a new skill. You’ll feel good about it and will likely have stories to tell your friends. Kick bad habits: Use this time to cut back on your alcohol, caffeine or tobacco intake. It will be good for you physically and emotionally. Laugh a little: Find humor where you can. You’ll feel better, even if you’re alone, laughing out loud. Let yourself snooze: If you’re under stress, you need the rest. Don’t feel guilty getting seven to nine hours at night. If you need help with insomnia, remember that exercise can help. Organize your ‘to-do” list: Don’t get overwhelmed by big projects. Make “one step at a time” your motto. Slow down and plan: Allow yourself time to process your responsibilities and figure out what to do. Remember, Light is Everywhere At Luminis Health, our goal is to ensure every aspect of your health. If you feel stressed or alone in this, remember help is always nearby. Friends and family can lend a hand and are open to everything from simply listening to your concerns to caring for your kids when you need a break. And when it comes to your physical and mental wellbeing, we’ve also got your back. We’re happy to answer any questions and to provide medical guidance. Just let us know exactly how we can help. Call 443-481-1358 to talk with a member of our caring team who can guide you to the doctors, nurses and other medical professionals who can best meet your needs. If you believe you are having a heart attack, go to your emergency room immediately. Don’t be concerned about COVID-19; you will be kept safe from infection. It’s critical that you don’t ignore symptoms like chest pain. Authors Juan Cordero, MD, is a physician with Luminis Health Clinical Enterprise.
- Infectious DiseaseGeneral Page Tier 3BlogWe need each other. That’s one of the things this pandemic has taught us. And even though we are physically distant, there are ways we can lean on one another for hope, comfort and help. Our high-risk and most vulnerable neighbors need us the most. Especially when it comes to receiving the COVID-19 vaccine. As you create your plans to be vaccinated, here are some ways you can lend a hand to a neighbor in need. Vaccine Registration Ask if you can help with filling out a vaccine interest form or completing online registration. Community members without an e-mail address or computer can contact the Luminis Health COVID-19 vaccine call center at 443-481-6852 for assistance with registration. We can also answer frequently asked questions about an upcoming appointment. And translation services are also available. Transportation Offer a ride or help arrange transportation for your neighbor to their vaccination appointment. If the clinic is located somewhere they have never been, offer support by mapping out the area and checking for parking options. Don’t forget to wear a mask! Resources and Information Questions around how to receive the vaccine can also come with questions about the vaccine itself. Be reassuring and print and share information from Luminis Health or Centers for Disease Control and Prevention. Luminis Health’s COVID-19 information web pages and blog articles provide resources about the virus and vaccine. Like this one on the “Five truths about the COVID-19 vaccine.” Connection A simple “Hi,” “Hola,” “How are you?” can make a big difference in someone’s day. When watching your distance, you can also leave a note on your neighbor’s door or mailbox letting them know who you are, where you live, how to reach you and how you can help. By working together, looking out for one another and sharing hope, we can end this pandemic — together. Download our printable neighbor notes.
- Weight LossGeneral Page Tier 3BlogTips and Recipes for Heart Healthy Super Bowl Snacking The biggest game of the NFL season is just around the corner. Which means it’s time to start prepping the all-important Super Bowl snacks! The big game doesn’t have to mean foods big on calories – February is American Heart Month after all. So treat yourself to snacks that are delicious but also good for you and your family. There are great resources for heart healthy eating from the American Heart Association. We’ve got you covered with a few recipes below. But first, here are some tips to make your Super Bowl Sunday ‘super’ healthy. Be sure to eat your regular meals during the day so you don’t find yourself overly hungry at game time. Make vegetables and fruits front and center. Use veggies instead of chips for dipping. Have platters of fruits and vegetables ready for munching or take one to the COVID safe gathering! Exercises before or after the game. Consider a quick walk during halftime. If you are drinking alcohol, do so in moderation and consider making non-alcoholic spritzers. Have a variety of sparkling waters and unsweet teas on hand. Stay hydrated! Try one of the following recipes listed below and have fun! Portobello Pizzas 8 baby Portobello mushrooms ½ c. tomato or pizza sauce ½ c. shredded skim mozzarella cheese 1/4c. Parmesan cheese Preheat oven to 350. Wash mushrooms, dry and remove stems. In bowl, combine parmesan and marinara sauce. Place scoop of sauce in each mushroom cap. Place mushroom caps on greased or foil lined baking sheet and top with mozzarella. (Feel free to add additional toppings – onion, peppers, olives,) Bake for 25-30 minutes until cheese is melted. Let cool for a few minutes and serve. Vegetarian Chili and Topping Bar Olive oil for sautéing 2 large carrots, peeled and chopped 1 large onion, chopped 2 stalks celery, chopped 1 red bell pepper, seeded and chopped 1 green bell pepper, seeded and chopped 1 small jalapeno pepper, seeded and chopped 1 clove of garlic, minced 1 ½ inch piece of fresh ginger, minced 1 tsp. dried thyme 1 tsp. cayenne pepper 2 Tbls. Chili powder One 28oz. can plum or crushed tomatoes One 19 oz. can kidney beans, drained One 19 oz. can chickpeas, rained One 5 ½ oz. can tomato paste 2 cups frozen corn 2 dashes hot sauce In Large, heavy saucepan, heat the oil over medium heat and sauté the carrots, onion, celery, peppers, garlic and ginger for 10-12 minutes. Add the seasonings. Add the tomatoes, beans, chickpeas, tomato paste and corn. Simmer for 30 minutes. Add hot sauce to taste. Topping Bar Place the following items in separate bowls to serve alongside the chili. 1/2c. Fresh cilantro chopped 1/2c. Green onion, chopped ½ c. shredded low fat cheddar cheese 1/2c. Low fat sour cream 1 lg. avocado, diced Hummus 1 can garbanzo beans 2Tbs. olive oil 1 lemon –squeezed 3 Tbls. Tahini 2 Tbls. Water 2 garlic cloves Add all ingredients into a food processor or blender. Blend until smooth. Adding more olive oil to desired consistency. Pour into bowl. Serve with a platter of fresh vegetables and pita bread.
- News & Press Releases, Infectious DiseaseGeneral Page Tier 3BlogLuminis Health is helping to remove barriers to access by bringing the COVID-19 vaccine directly to some of our most vulnerable, at-risk community members. The health system has launched a mobile vaccination clinic to reach those residing in subsidized senior residential communities in Anne Arundel and Prince George’s counties. On Friday, the mobile clinic made its first stop to Bowman Place, a senior living community in Annapolis, Md., by Homes for America. “Many of these residents have transportation and technology issues,” said Charlotte Wallace, community health nurse for Luminis Health. “With our mobile COVID-19 vaccination clinic, Luminis Health aims to eliminate these obstacles and provide a much-needed shot of hope to our neighbors. Seniors are the most vulnerable to this virus, and vaccinating them as quickly as possible brings us closer to ending this pandemic.” Thirty five seniors received their first dose of the vaccine during the mobile clinic. “These residents were incredibly brave,” added Wallace. “Many of them were scared of needles and vaccinations, but we provided on-the-spot education and talked them through the process to provide encouragement.” “Homes for America is grateful for our continued partnership with Luminis Health,” said Julie McCabe, vice president of service enhanced housing. “We are excited that residents of Bowman Place will have the ability to get vaccinated. Their health and safety has and continues to be our utmost priority. This is an historical moment that we are proud to be a part of, a win-win for the residents and for the community at large.” The mobile vaccination clinic is part of Luminis Health’s community vaccination plan to reach those who are unable to get to other vaccine clinics.
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