- Men's Health, Women's Health, WellnessGeneral Page Tier 3BlogYou may have seen people walking around toting a gallon of water that they sip from all day long, in hopes of staying properly hydrated. Others believe they need to drink eight 8-oz. glasses of water per day. Have you ever wondered if all that water is necessary for your body? It depends. Hydration is important. According to the National Kidney Foundation, about 60 to 70 percent of your body weight is made up of water, which is necessary for good kidney health. Not drinking enough water can lead to dehydration. This can make you feel tired, cause headaches and lead to other health problems, including kidney damage. Water also helps prevent kidney stones and urinary tract infections, the Kidney Foundation says. Drinking enough water helps flush out bacteria that causes infections. The National Academy of Medicine recommends that men drink about 13 cups, or three liters, of fluids daily. Women should drink about nine cups, or 2.2 liters, each day. Doctors recommend more water when exercising. An extra 1.5 to 2.5 cups of water is fine for shorter rounds of exercise, though you’ll need more for exercise that lasts longer than an hour. You’ll also need to drink more water if you’re in a hot, humid environment, or if you’re experiencing fever, diarrhea or vomiting. Pregnant or breast-feeding women also need additional fluids, according to the National Academy of Medicine. Pregnant women should drink about 10 cups, or 2.3 liters, of water every day. Women who are breast-feeding need about 13 cups each day. You don’t have to drink only water – unsweetened juice or low-fat milk are other healthier options. But water is your best choice because it has no calories. If you’re in doubt about whether you are drinking enough water, look at your urine. Urine that is light yellow or clear indicates that you are properly hydrated. Dark yellow urine signals dehydration. Author By Lauren Parmer, DO, a primary care physician at AAMG Pasadena Primary Care. She can be reached at 443-270-8600. Originally published July 11, 2017. Last updated July 17, 2020.
- Cancer CareGeneral Page Tier 3BlogWhen the temperature rises and the sun comes out, many people think it’s time to start soaking up the sun or hitting the tanning salons. But a “perfect summer tan” comes with a high price. “A tan is actually an injury to the skin, it’s not a tint,” says Barry Meisenberg, MD, the Chair of the Department of Medicine and Chief Academic Officer at Anne Arundel Medical Center and Luminis Health. Although we often hear a summer tan referred to as a “healthy glow,” Dr. Meisenberg says it’s anything but healthy. “A tan is essentially caused by a skin injury from ultra violet (UV) radiation. The resulting inflammation is what causes the skin to darken.” Many people believe a base tan or tanning gradually will protect them from skin damage as the summer goes on. According to the Centers for Disease Control and Prevention, this isn’t true. “The idea of a safe base tan is a myth,” says Dr. Meisenberg. “In fact, people who tan in tanning booths are more likely to report being burned by the sun.” All forms of tanning increase the risk of skin cancer and other skin damage. The most serious of these is melanoma, which kills nearly 10,000 Americans every year. According to the National Cancer Institute, melanoma is among the most common forms of cancer found in those ages 25 to 39. In addition, young adults are more likely to be diagnosed with melanoma than younger children and older adults. Of course, not everyone who tans will develop skin cancer, and no public health authority recommends avoiding all sun exposure. But the damage caused by exposure to UV rays takes its toll over time. Tanners are more likely to develop wrinkles earlier in life than non-tanners. And the more UV radiation you’re exposed to during your lifetime, the more likely you are to develop age spots and scaly wart-like blotches called actinic keratosis. UV radiation is also very damaging to eyes, and can increase the risk of cataracts. Unfortunately, despite all the evidence linking UV radiation to skin damage and cancer, people continue to sunbathe or use tanning salons. The cultural pressure to be tan, especially in the summer, drives many people to intentionally expose themselves to cancer-causing UV-radiation. “So much of [indoor tanning] is about dissatisfaction with body image,” says Dr. Meisenberg, “Society is sending harmful messages that our body’s appearance is inadequate in some way. Adolescents especially should be aware that they are the target of messages that tell them to be dissatisfied with how they look.” To reduce your risk for skin cancer and premature aging of the skin, avoid indoor tanning and protect yourself from excessive exposure to UV radiation. Apply generous amounts of sunscreen with at least SPF 30 before going outside for prolonged periods, and reapply every two hours or after swimming or sweating. Wear sun protective clothing to keep your skin covered in the sun. Wear sunglasses with both UVA and UVB protection. Author Barry Meisenberg, MD, is the Chair of the Department of Medicine and Chief Academic Officer at Anne Arundel Medical Center and Luminis Health. Originally published May 25, 2016. Last updated Sept 16, 2025.
- OrthopedicsGeneral Page Tier 3BlogSpending more time at home comes with its fair share of advantages and disadvantages, and most families are figuring it out as they go. While we’re seeing less injuries from contact sports, injuries from things like starting new, unguided workout regimens and from doing everyday housework are on the rise. Here are four tips to avoid at-home orthopedic injuries while staying active this summer. Ease into new workouts and activities. Your gym may be closed and, if not, you’re trying to decide when to get back to your normal routine. In the meantime, you want to stay active to avoid going stir-crazy. But you don’t have access to the equipment or classes you’re used to. We get it. Take time to adjust to any new workouts and activities you choose to do at home. To help avoid injury, don’t overdo it right away. Get help when learning those new workouts. Maybe you’re ready to start weight-lifting or try your hand at CrossFit. As you begin these new routines, reach out for help. Find a friend or family member who has experience with that workout and can help demonstrate proper form. Or better yet, hire a trainer. Many trainers are now doing virtual sessions and can help guide you while you safely workout at home. Be careful with repetitive workouts. Many people have increased their at-home workouts and have used extra free time to become more physically active. Now is a great time to build good fitness habits, but be careful with repetitive workouts as they can lead to overuse injuries. Running and cycling too often, for instance, can cause stress fractures, shin splints and tendinitis. We recommend switching up your routine to focus on other muscle groups and giving your body proper rest. Don’t forget to warmup and stretch. These things can easily get left out of the routine when you don’t have an instructor guiding you, but you need to do them. Warming up and stretching are two of the most important parts of a workout routine. Warming up not only loosens stiff muscles, but it can also improve performance. And stretching can help boost your flexibility and decrease the muscle tension in your body. Both will reduce your risk of injury. No matter where you’re spending your time this summer, it’s important for your physical and mental health to stay active. But falls, mishaps and orthopedic injuries don’t take a vacation just because we’re at home. Call your doctor if you experience an orthopedic injury. Doctors’ offices are safe, ready and open to care for you. Author Ben Petre, MD, is a sports medicine doctor and surgeon at Anne Arundel Medical Orthopedics. He can be reached at 410-268-8862. For more information visit aamcortho.com.
- News & Press ReleasesGeneral Page Tier 3BlogAnne Arundel Medical Center (AAMC) Nurses Aja Errera and Lisa Kirchner have been recognized in the Washington Post and American Nurses Association’s 2020 Star Nurses award program. Aja is a finalist and Lisa is a nominee of the award program honoring leading women and men at the front lines of health care in Washington, D.C., Maryland and Virginia. Finalists will be celebrated in a virtual ceremony in September. The award comes during the “Year of the Nurse,” a declaration by the World Health Organization in honor of the 200th anniversary of the birth of Florence Nightingale. “Every day, Aja and Lisa ensure that we provide quality patient care at Anne Arundel Medical Center as dynamic members of our nursing care teams,” said Barbara Jacobs, chief nursing officer at AAMC. “They deserve to be recognized not only for their dedication to the patients at AAMC but also to their fellow staff members.” Aja Errera Providing great patient care is personal for Aja who became a mother at 15. After a less than pleasant emergency C-section and non-supportive staff during her postpartum stay at a hospital in Montgomery County, she was determined to achieve her goal of becoming a nurse. “I ultimately chose the Mother-Baby Unit because I knew that nurses spent more time at the bedside and provided direct care,” Aja says. “I wanted a chance to instill strength and perseverance in teen mothers to prove the stereotypes wrong. After all, if I can raise a healthy baby, continue school and work full time other teen mothers can too.” Despite being a full time police dispatcher while attending college, she graduated with honors. Aja, a clinical supervisor on the Mother-Baby Unit, began her career as a nurse six years ago. She joined AAMC in 2016. Aja completed her clinical work at AAMC, and always wanted to secure a position at the medical center. Her role often includes teaching first-time mothers the skills needed to care for their new babies. “I love what I do and I’ve just always had a passion to help and educate people,” Aja says. “I was a teen mom. I had everything stacked against me not to make it. To come this far, to be nominated as a Star Nurse is wonderful. It’s been a long road, but I haven’t given up. For anyone trying to take the road to nursing or anything else, just don’t give up.” Pro tip: “My favorite quote is from Eleanor Roosevelt, ‘the future belongs to those who believe in the beauty of their dreams.’ If you have determination and a passion to do something, you can do it. It doesn’t matter how many times you are turned away, your failures make you who you are. Your failures will make you stronger eventually.” Lisa Kirchner Lisa prefers to stay out of the spotlight. As a clinical quality specialist, she enjoys her role as a support figure for nurses. Lisa ensures that they have the tools to excel in their day-to-day work. “I’m surprised and delighted by this nomination,” Lisa says. “It takes time to sit down and put a nomination together. I’m very humbled that someone took the time to do that for me and to recognize all the good things that I’ve tried to do all these years.” Lisa has been a nurse for 36 years. She has worked at AAMC for the past nine. During her senior year in high school she decided to become a nurse. She made the decision after spending close to four days in the hospital with appendicitis. Oddly enough, it wasn’t a real-life nurse who inspired her to pursue nursing. “I had appendicitis and I was in the hospital for close to four days watching a marathon of MASH episodes. Margaret Houlihan was my nurse inspiration,” she says, with a laugh. In her current role, she examines nursing quality data. In her previous position as a clinical educator in the Heart and Vascular and Neuro Care Units, her work included facilitating new hire orientation, maintaining nursing competency and being a clinical resource for the staff. “For most of my career, my focus has been to help staff become even better clinicians, by providing them the knowledge, tools and resources to provide the best care to our patients,” Lisa says. Pro tip: “I always ask this question before we get started on anything, ‘Do we know what we are talking about, and is it the right thing to do for the patient?’ The patient is our number one priority. That’s pretty much what I live by.”
- Physical Therapy, Senior CareGeneral Page Tier 3BlogWith warmer weather finally here, many of us try to maximize our time outdoors by having picnics and barbecues. And when surrounded by the smell of fresh grilled meat and the sight of homemade baked goods, who can resist? Summer months tend to bring out the indulger in us. But, as we enjoy the simple things in life and spoil ourselves with the third watermelon wedge, it’s also important to be mindful and pay attention. Did you know that one in five older adults suffer from difficulty swallowing? In medical terms, this is known as dysphagia. If you have difficulty swallowing, here are the top 10 swallow tips to help you this summer: Alternate sips of liquids and solids if you’re having trouble getting down dry foods, like a hot dog or hamburger on a bun. Try a slushy or a milkshake if you’re coughing on “thin” consistency drinks. Thicker consistencies can sometimes be easier to get down. If you’re a fast eater, take smaller bites and chew more often. You can try sitting back in your chair while you’re chewing to help you slow down or use a smaller utensil to help you take smaller bites. Use condiments and dressings on your foods to help keep things moist and to swallow easier. For example, add ketchup, mustard and/or mayo to your hamburger to help keep it moist. Watch your posture when you’re eating — laying in a hammock can cause havoc on your swallowing abilities! Sitting as close to a 90-degree angle is always best. If you’re choking, don’t try to wash it down, but instead, try to cough it back up. If you know you’re having issues with swallowing, try not to get distracted by various conversations. Stay focused on your meal. Avoid harder-to-eat textures, like chips and popcorn. Stick to the things that don’t crumble. For instance, instead of popcorn, try a soft cookie. Sit upright after your meals to make sure your food digests. If reflux is a problem, try to minimize acidic foods and caffeine at your cookout, like red sauces and chocolate. After taking two or three bites of food, swallow several times with nothing in your mouth to help clear the pathways and reduce residue before taking your next bite. Speech language pathologists help address dysphagia in a variety of conditions by providing mealtime strategies and evidence-based exercises to improve your swallow function. To make an appointment for an Outpatient Speech Therapy Evaluation, please call 443-481-1140. Author Sara Spivak, CCC-SLP, is speech language pathologist with Anne Arundel Medical Group (AAMG) Physical Therapy. You can reach her office at 443-481-1140. Originally published May 4, 2018. Last updated July 6, 2020.
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