- Men's Health, Women's HealthGeneral Page Tier 3BlogNutrition information seems to change daily. That can leave some of us a little confused and often wondering about the right diet to follow. Can sugar harm your heart? Are eggs in or out? Is caffeine good or bad? There are a few reasons why the outcomes of nutrition research can be misunderstood or flawed. We cannot isolate a nutrient’s effect. In the past, nutrition research focused on the role of a single nutrient acting as a magic bullet to prevent disease or as the only thing responsible for the development of a disease. We can get so stuck on the health benefits of a certain vitamin or phytochemical that we miss an important point: Different components in a single food can work together to benefit our health, and so can components in different foods eaten together. This is known as “food synergy.” One example of how different nutrients and components in food work together is the pairing of broccoli with tomatoes. In a study published in 2004 in the Journal of Nutrition, prostate tumors grew much less in rats fed tomatoes and broccoli than in rats who ate diets containing only broccoli or only tomatoes and in diets that contained cancer-fighting substances (like lycopene) that had been isolated from tomatoes or broccoli. The bottom line is that a lycopene supplement may not hurt, but the whole tomato will probably help more. And a tomato eaten with broccoli may be even better. Nutritional relationships are complex but the natural state is usually the best package. READ MORE: Nutrition myths: Hype or help? Data is flawed. Data collection for nutrition studies is flawed. We tend to underestimate what we eat, but even more importantly, we don’t remember what we ate to report it back. Additionally, when we eat out, we don’t know what ingredients are used or how our food is prepared. As nutritionist Marion Nestle says in her book, Food Politics, “The most intellectually demanding challenge in the field of nutrition is to determine food intake.” In studies comparing one diet to another, it is not always possible to control what people eat. For example, in a study comparing a group eating a low-fat diet to a group eating a higher-fat diet, those in the low-fat group cheated and ended up eating a higher-fat diet than the researchers recorded, while those in the control group (or normal diet) lowered their fat intake voluntary, perhaps because the study made them aware of it. Without the researchers knowing about this, the two groups were not far apart in the amount of fat they were eating. This is why it’s not surprising the “low-fat diet” group didn’t show any health benefits. Genetics play a role. Something else that’s confusing about nutritional research is the genetic difference among the participants studied. These differences can impact how individuals digest and use nutrients in food. Sometimes, when a study of a nutrient shows a difference only in a small number of people, it could be due to individual metabolic differences. We cannot separate the metabolism of a food from the genetic makeup of the person eating it. While individual studies may give different data about a particular nutrient, the value of a healthy diet is not in doubt. More often than not, studies show good food choices have a positive impact on health and poor diets have negative and long-term effects. Let food be your medicine to deliver the nutrients you need to perform, maintain function and fight disease. American diets that mimic the U.S. Department of Agriculture’s “My Plate” have a lower incidence of major chronic diseases. To look for nutrition information, visit www.nih.gov and www.eatright.org. Originally published June 3, 2019. Last updated March 2, 2020.
- Heart Care, Patient StoriesGeneral Page Tier 3BlogI vividly remember the day Kathy Brown, my mother in-law and a dedicated teacher, was diagnosed with amyloidosis. It’s a rare disease that causes proteins usually produced in your bone marrow to build up in your organs. At the time, I was a cardiology fellow at the University of Maryland. I understood the severity of the diagnosis. Less than a month later, the disease had taken over Kathy’s heart and she was in heart failure. Her advanced heart failure team breathed hope into a hopeless situation. Doctors put Kathy on the transplant list and she received a new heart within two months. I was in awe that a team of doctors, my mentors and teachers, could give someone a second chance at life. The doctors were instrumental in my training. But Kathy, true to her calling, also taught me important lessons. The doctors showed me how to treat heart failure. Kathy taught me how to care for heart failure patients. It was then that I chose to further my training in advanced heart failure. Heart failure occurs when your heart muscle doesn’t pump blood as well as it should, leaving your heart too weak or too stiff to pump efficiently. Nationally, it’s the number one reason people are admitted to the hospital. It’s also the number one reason why people return to the hospital within 30 days of leaving. Symptoms of Heart Failure Shortness of breath Swelling in your legs, ankles, feet or stomach Fatigue Rapid or irregular heartbeat Sudden weight gain from fluid retention You can help prevent heart failure by managing the conditions that cause it. These include high blood pressure, coronary artery disease, diabetes, obstructive sleep apnea and obesity. But not all conditions, like the one Kathy suffered from, can be prevented. Medical treatments and lifestyle changes can improve the symptoms of heart failure and increase quality of life. If you’re living with heart failure, your doctor may recommend a plan that includes: Losing weight Reducing and monitoring salt in your diet Exercising regularly Managing stress Limiting your daily fluid intake to 2 liters per day What is most important for patients with heart failure is a close relationship with your cardiologist. These patients require frequent office visits and medication adjustments in order to avoid hospitalization. Kathy’s experience taught me the importance of easy access to care. Kathy had to drive more than one hour every other week to see her heart failure specialist, which was difficult. Having a heart failure doctor close to her home in Annapolis would have made her life much easier. It was then that my professional vision became clear. I wanted to be the heart failure specialist in Annapolis. Doctors are constantly thinking about how we can improve the lives of heart failure patients. Although Kathy passed away due to complications from her disease, I carry with me the lessons I learned from her to improve the lives of patients with heart failure in this community. Author Jennifer Brown, MD, is a cardiologist and heart failure expert with Anne Arundel Medical Center. Originally published March 1, 2016. Last updated Feb. 24, 2020.
- Behavioral Health, PediatricsGeneral Page Tier 3BlogI sent the group chat a message literally 10 minutes ago. Why aren’t they responding, are they mad? I can see they read it. Did I do something wrong? Maybe I annoyed them. Are they busy? No, they’re mad. Do they think I’m pushy? I shouldn’t have sent it. But I’m just trying to make plans with them, why would that be wrong? Maybe I’m not funny enough? Is it because I don’t have that many friends? Social pressure can be best defined as the influence that society has on an individual – or for the purpose of this post, children and young adults. The scenario above is a representation of what can go through a child’s mind when they’re experiencing the pressure of wanting to fit in or being liked by others. This can also often lead to anxiety, which more children are experiencing today than just a few years ago. In fact, there was a 20 percent increase in diagnoses of anxiety in kids ages 6 to 17 from 2007 to 2012, according to a recent study published in the Journal of Developmental and Behavioral Pediatrics with data collected from the National Survey of Children’s Health. The data on anxiety among 18- and 19-year-olds is even more concerning. Since 1985, the Higher Education Research Institute at UCLA has been asking college freshmen if they “felt overwhelmed” by all the tasks they were assigned to do. The first year, 18 percent of students replied yes. By 2000, that increased to 28 percent. Six years later, this number was nearly 41 percent. But why? There are many reasons. There’s more data available today than there was before that allows us to examine these numbers more in depth. There’s also more emphasis on “success” and “not failing”, more demanding tasks, more focus on “happiness”, joining sports teams, participating in enough activities, and parents pressuring children to do more of these activities. And then there’s digital devices and social media. A lot of times children have access to a computer or internet and are constantly connected to everything that is going on outside of their world. It never shuts down. So from the time they wake up in the morning to the time they go to sleep, they’re being pressured by somebody or something. How many people have liked my picture? Are there any comments? Have I gained new followers? How does this impact my child? Continuous access to digital devices allows kids to escape emotions they deem as uncomfortable, like boredom, loneliness or sadness. Escaping to a cyber world lets them “do something” at all times, even when they’re away from situations or places that might make them feel pressured or anxious. Their electronics have substituted opportunities to develop mental strength, such as coping with discomfort, spending time with their very own thoughts or connecting with others. These are basic skills we all need in our everyday lives. Social media has created a culture of constant comparison and the need to portray a specific lifestyle. And this, in turn, adds to the social pressure of often feeling the need to “show” others what you’re doing and documenting everything. Is it “kids just being kids” or should I be concerned? Around age four to six, it’s normal for kids to want to play by themselves. However, once they get a little older and they refuse to talk to others because of their anxiety, that’s when you should start paying attention. If they don’t interact with other kids or don’t want to play, that’s when you want to reach out to them and check in. If they can’t feel like they can be themselves, struggle to adapt to their environment or start losing a sense of themselves because that hasn’t been developed yet, talk to them. For teenagers, you’ll see their anxiety expressed more outwardly. It’s normal for them to want their own space and start developing relationships with others. However, if they want to stay at home a lot, they’re not talking to anybody or start avoiding activities that involve interacting with others, that should be a red flag. They might have many friends on the internet, but it’s also important to have friends in real life so they can have meaningful conversations with others and develop basic social skills. Is anyone to blame? No! It’s not anything that anyone does wrong. It’s kids going through phases of life and learning how they cope with those phases. Most of the times, children want to be listened to without being judged. A good way to keep the pressure down is creating an environment where they can feel they can communicate with you without feeling judged. Don’t just dismiss certain behaviors because for children, events that might not seem like “a big deal” for parents can be a very big deal for them. Don’t judge them or their friends. Give them correct alternatives but don’t force them into behaving a specific way. All children are different. What can I do? A lot, actually! Here are a few tips you can follow: Pre-teens: Pay attention. Take some time with your child before bed or in the morning to talk. Encourage self-expression. Allow your child to express him or herself. Try things like art and music. Get them involved. Your child should engage in outside activities away from tablets and video games. They should also have interaction with their peers so they can learn appropriate social behaviors. At this age, you still have a lot of control over the activities your child does. Get them involved early on! Set family time. Without electronic devices! Playing a board game together, cooking together and building something together is always a good idea. Monitor access. Pay attention to their YouTube channels and the things they’re watching on TV. Be careful with the news, scary movies or shows that are not age appropriate. Teens: Know their social circles. Knowing their friend group and the kids they’re spending most of their time with is important. It’s OK to ask questions and want to be involved. Know their social media. It’s hard for parents to do this because very few kids, especially teens, want to be friends with their parents on social media. But this goes back to communication. If you can communicate with your child then you can know what’s going on and understand what pressure they have. Get them involved. Make sure they’re not spending all day in their rooms. Find some fun activities to do together, both in and out of the house. Make sure they have a schedule. Teens need structured time as much as possible to avoid any negative influences. You can’t sleep all day and stay up all night. Your child needs motivation and their body needs to be productive. It’s healthy to have proper sleeping hygiene and a routine. Open communication. Have family time without electronics. It’s crucial to have time set aside in your home where you can talk to each other and open conversations. Ask questions, find resources and learn more at askAAMC.org/HealthyMinds. Author Jennifer Williams (Walton), MA, LPC, LCPC, is a mental health professional at Anne Arundel Medical Group (AAMG) Mental Health Specialists, located in Annapolis. To reach her, call 410-573-9000. Originally published Aug. 27, 2018. Last updated Feb. 21, 2020.
- General Page Tier 3BlogPancakes are a breakfast classic. But they’re not always the healthiest choice — they can be high in sugar and fat, especially if they include chocolate chips, nuts or other fillings. Toppings such as butter and syrup also add a lot of extra calories. You can make a healthier version of pancakes, however. These fruited buckwheat pancakes are perfect for breakfast, or whenever you are craving something sweet. Fruited Buckwheat Pancakes 1 cup nonfat milk 1 egg 1 tablespoon canola oil 1 cup buckwheat flour 1 teaspoon baking powder 1 tablespoon sugar 1 cup chopped peaches, fresh, frozen, or canned and drained Directions Heat griddle to 400°F. In a bowl or large measuring cup, beat egg into milk. Add oil. Stir in buckwheat flour, baking powder, and sugar. Let sit until bubbles begin to rise. When griddle is hot, use a 1/4 cup measure to drop pancakes. Turn pancakes when they form bubbles and look dry around the edges, 2 to 3 minutes. Cook second side about 2 to 3 minutes. Top with fruit. Makes 12 pancakes. Each pancake contains about 56 calories, 2 grams of protein, less than 1 gram of fat, 20 milligrams of cholesterol, 13 grams of carbohydrates, 1 gram of fiber and 57 milligrams of sodium. Add-ons: 1 teaspoon of salted butter adds 34 calories, 4 grams of fat, 10 milligrams of cholesterol, and 27 milligrams of sodium; 1 tablespoon of real maple syrup contains 52 calories, 13 grams of carbohydrates and 2 milligrams of sodium. Originally published Sept. 26, 2017. Last updated Feb. 21, 2020.
- General Page Tier 3BlogKnowing what foods are good for you and which foods aren’t good for you can be a challenge. Studies seem to contradict each other, and misinformation is everywhere. To add fuel to the fire, some food companies work hard to disguise their food as a healthy choice, whether it is or not. When it comes to food, don’t be fooled by false health claims. From counseling people on health and nutrition, we’ve found that there are six foods in particular that have managed to gain a reputation as “health” foods, when in fact they often aren’t. Be wary of these six foods that often don’t include the health benefits they claim. Smoothies Drinking fruit that’s been blended into a sweet, liquefied concoction may sound more refreshing than chomping on a whole piece of fruit. The reason why most fruit smoothies are so delicious is because they may contain added sugars in the form of fruit, juice, frozen yogurt, agave, honey or dates. Some recipes add nut butters, seeds and coconut, which pack in a lot of calories for a drink. Make your own healthier smoothie with one serving of fruit (try freezing it for extra creaminess), unsweetened almond milk or low-fat milk, greens, and vanilla extract or cinnamon for natural sweetness. Nutrition or protein bars Most protein bars lining the grocery aisles are glorified candy bars injected with whey or soy protein. Some are upwards of 350 calories with of a lot of fat and sugar, consumed in about three bites. If you’re looking for a high-protein snack, try a glass of low-fat milk or a handful of nuts and dried fruits. Granola Granola has somehow managed to make its mark in the health food industry. But this crunchy cereal is almost always loaded with calories and sugar. One cup of granola can contain a whopping 600 calories. Check the label before you buy and try adding fresh fruit to your granola. The added fiber will fill you up faster. Wraps Wraps look thinner than bread or bagels, but they can actually equate to eating four small slices of bread. Whole wheat or not, ordering your sandwich as a wrap isn’t your best choice, especially for people watching their weight or blood sugars. Spinach wraps are no better. Less than two percent of these wraps are made up of spinach. Gluten-free products Gluten-free diets are meant for people with celiac disease or who have sensitivity to gluten. Most gluten-free foods are higher in calories, lower in nutrients and heavily processed. Veggie and fruit “chips” Banana chips may look like a smart choice, but their calorie count, fat and sugar content is nothing to brag about. And there’s not a lot of veggie in “veggie chips.” There’s no need to swear off any of these foods for good. Lots of foods can fit into a healthy eating plan when you enjoy them in moderation. Just be sure to read labels so you know what you’re eating and aren’t fooled by advertising claims. And remember, the healthiest foods don’t come in packages. Authors By Ann Caldwell and Maureen Shackelford, nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them call 443-481-5555. Originally published Sept. 6, 2016. Last updated Feb. 14, 2020.
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