- PediatricsGeneral Page Tier 3BlogWhen school is out for the summer, your whole family may be on a more relaxed schedule. That may include kids’ bed times. But with the new school year beginning, it’s time to get your children back on track so they are getting enough sleep to focus on their school work. A lack of sleep can lead to an array of problems for children and teenagers. The American Academy of Sleep Medicine (AASM) says lack of sleep is linked to behavior and learning problems, and an increased risk of accidents and injuries. Some evidence also suggests a lack of sleep could lead to conditions including diabetes, obesity, hypertension and depression. Yet a 2016 study by the Centers for Disease Control and Prevention found that more than two-thirds of high school students are sleeping less than eight hours every night. This could be because there is a shift in the body’s circadian clock during puberty, causing teens to naturally prefer a later bed time. Are you confused about how much shut-eye your children should be getting each night? It varies depending on how old they are, but the AASM says babies, children and teens need much more sleep than adults. Here are its sleep recommendations: 4-12 months: 12-16 hours 1-2 years: 11-14 hours 3-5 years: 10-13 hours 6-12 years: 9-12 hours 13-18 years: 8-10 hours It can be hard to tell when young children are tired. While adults slow down when they’re exhausted, children speed up, the National Sleep Foundation says. For that reason, it can be easy to confuse signs of sleepiness with signs of attention deficit-hyperactivity disorder (ADHD). Back-to-school sleep tips The National Sleep Foundation offers the following tips for helping your child develop good back-to-school sleep habits: Two weeks before school starts, start to help your child get on a school sleep schedule gradually. Every night, set a slightly earlier bedtime, and every morning, a slightly earlier wake-up time. Don’t use the weekend to catch up on sleep. Before bedtime, start a relaxing routine, such as bath and story time for younger children or reading time for older children. Limit screens, including TV and electronic devices, before bed time. Avoid big meals close to bed time, and caffeine six hours before bed time. A dark room, comfortable bed, and room temperature that is not too hot or cold make for the best sleeping environment for your child. Most importantly, follow these rules yourself so you can set a good example for your children. If you suspect your child isn’t sleeping enough, talk to your pediatrician. Author Rebecca Duncan, MD, is a primary care physician with AAMG Kent Island Primary Care. To reach her practice, call 410-604-6560. Originally published Aug. 22, 2017. Last updated Aug. 16, 2019.
- News & Press ReleasesGeneral Page Tier 3BlogAnne Arundel Medical Center’s James and Sylvia Earl Simulation to Advance Innovation and Learning (SAIL) Center has earned accreditation from the American College of Surgeons (ACS) as a Comprehensive Education Institute. This accreditation is the highest level, known as the “gold standard,” for simulation centers by ACS. AAMC’s SAIL Center is one of only 98 ACS-accredited simulation facilities in the world. “It is an honor that the James and Sylvia Earl Simulation to Advance Innovation and Learning Center joins a very select group of institutions around the world,” said Adrian Park, MD, chair of AAMC’s Department of Surgery, and founder and chair of the SAIL Center. “This recognition is a reflection of the quality of our education program and combined efforts of our leadership, faculty and staff.” “We are committed to promoting the provision of safe care for patients through world-class clinical research and advanced training, to ensure excellence in medical practice here at AAMC and beyond,” said Gerald Moses, Ph.D., manager of the SAIL Center. “This designation honors the integrity of our standards.” The SAIL Center at AAMC is a unique facility dedicated to the advancement and practice of medicine through research, training and innovation designed to improve surgical and medical procedures and outcomes for patients. Through teaching and practice, participants learn how to use new medical technologies, apply innovative methods and approaches to care, and learn how to improve and refine their care delivery skills. The center hosts teleconferences, national multi-center teleconferences, lectures, research, and large group sessions for resident surgical education. The SAIL Center serves not only the medical profession, but it also provides tours and educational opportunities for area school children, the community, patients, families and organizations dedicated to health care improvement and patient safety. Learn more at AskAAMC.org/Sail. As part of AAMC’s Council of Advanced Student Learners (CASL) program, which is a partnership between Anne Arundel County Schools and AAMC’s James and Sylvia Earl SAIL Center, more than 500 Anne Arundel County high school students viewed a live broadcast surgery performed by Dr. Adrian Park. The CASL program provides high school seniors with an internship that allows for the exploration of health careers. Dr. Park facilitated a lesson and answered students’ questions as they watched a live video feed of the operating room and laparoscopic camera. See coverage by WMAR-2 News and the Capital Gazette.
- Women's HealthGeneral Page Tier 3BlogWelcoming your newborn can be an exhilarating experience. It can also trigger powerful emotions, from excitement to unease. For many expectant parents, it can trigger unanticipated feelings of depression or anxiety. Most new parents will experience some form of the ‘baby blues,’ which may include mood swings, crying, sadness and difficulty sleeping. These symptoms typically last a few days and resolve on their own. However, some new parents will have a more severe, longer-lasting mood disorder known as postpartum depression or anxiety. What is postpartum depression? Postpartum depression (PPD) and postpartum anxiety (PPA) occur after having a baby. About 40 percent of those with PPD first develop these symptoms during pregnancy. About one in nine people who have given birth experience symptoms of PPD in the United States, according to CDC research. Symptoms usually develop by six weeks postpartum but may develop anytime during the first year. If left untreated, PPD can last for years. PPD is common and often associated with adverse infant and maternal outcomes, such as lower breastfeeding initiation and duration, poor maternal and infant bonding, and possible long-term cognitive impairment and abnormal child development. Although rare, an extreme mood disorder called postpartum psychosis may develop after childbirth and, if left untreated, may lead to suicide or infanticide. Symptoms of postpartum psychosis require immediate evaluation and treatment. Who’s at risk of PPD? PPD can happen to anyone. It’s not only dependent upon physical changes, such as a dramatic drop in hormones, post-birth or a genetic predisposition. Emotional issues may also trigger PPD, especially when you’re sleep deprived or overwhelmed. Other external factors that can prompt PPD include financial worry, relationship problems, absent support system or a traumatic birth experience, among others. Those who have preexisting mental health disorders are at an increased risk of developing PPD or PPA. What preventative steps can I take during and after pregnancy? PPD can last anywhere from weeks to months. If left untreated, symptoms could be prolonged. There are several things you can do to help prevent PPD during and after pregnancy: Take care of your health. Eating healthy, sleeping eight or more hours per night, exercising and taking a prenatal vitamin can help improve symptoms. As a new parent, you’re sleep deprived and your focus is your baby. However, in order to take care of your baby, you have to take care of yourself, too. Talk to your partner and support network. If those close to you know something is off, they can offer more support and, if necessary, help encourage you to seek professional help from a licensed counselor or psychiatrist. Develop healthy coping mechanisms. Listening to music, developing a hobby and exercising can help you develop healthy coping habits. Talk to your provider. Reach out to your midwife, nurse practitioner or doctor. Know that there are medications that are safe during pregnancy and while breastfeeding. Use your resources. Joining local parent groups – whether on social media or a community group – can offer additional support with others who are going through the same thing. If at any point you have suicidal thoughts or thoughts of harming your baby, seek immediate help from your partner or loved ones in taking care of your baby and call 911 to get help. Don’t forget, PPD and PPA are very common and you have done nothing to cause it. You shouldn’t feel ashamed or guilty. It’s also important for you to feel safe enough to talk with your provider about how to alleviate symptoms. There is help out there and you don’t have to suffer through it alone. Authors To learn more or to schedule an appointment with Luminis Health Midwifery Annapolis, call 443-481-4400.
- Men's Health, Women's Health, WellnessGeneral Page Tier 3BlogBrain exercises can benefit even the healthiest people, so we asked Anne Arundel Medical Center Rehabilitation Services speech therapist Rebecca Gondak to give us her top five strategies for tuning up a tired brain. They might seem simple, but they work. Keep a Daily Planner Whether it’s electronic or an old-fashioned book, a planner can be a crucial brain saver. “Too many people try to keep all their information in their heads and it just doesn’t work,” says Gondak. If you are forgetting appointments or simply having trouble staying organized, a planner is a simple solution. Take Brain Breaks Brains get tired, a condition known as “cognitive fatigue.” So instead of getting frustrated when you can’t concentrate or your mind wanders, take a break, says Gondak. She recommends starting out by taking brain breaks at 10am and 2pm each day. “Sit quietly, close your eyes, stop all activity and check your cognitive energy level,” she says. Even five minutes of relaxation can give your brain a big boost. Have a Place for Everything and Everything In Its Place This age-old advice still holds true, says Gondak. In our demanding, stressful world, it’s easy to forget the little things. Gondak recommends making a list of the most common items you misplace and then designate a place for them that’s easy and obvious. A basket by the door for keys and the phone? Remember How to Remember Do you have trouble remembering people’s names? Rather than focus on your frustration, think instead of what you can recall. Can you remember how many syllables the name has? Does the name remind you of something else? What does the name sound like? Instead of giving up when the answer doesn’t come to you immediately, these ways of “thinking around the name” help recall and will lead you to your answer says Gondak. Connect the New With the Old Remembering new information can be hard, especially as we age. Gondak says one of the best ways to help recall new memories is to connect them with something you are already familiar with. “Associations spark recall,” says Gondak. Originally published July 9, 2015. Last updated Aug. 12, 2019.
- General Page Tier 3BlogIt has been more than five years since coconut oil began its meteoric rise in the United States marketplace. However, there’s still much confusion about it. According to a 2016 survey published in the New York Times, 72 percent of Americans think coconut oil is healthy. Health claims about coconut oil range from reducing heart disease and reversing Alzheimer’s to promoting weight loss and preventing diabetes. But there is virtually no evidence to support the health hype. So where’s the disconnect? Most of the health benefits attributed to coconut oil are associated with its high content of medium-chain fatty acids, also called medium-chain triglycerides or MCTs. Your body absorbs or metabolizes these more efficiently than other fats. But that’s not the case when it comes to coconut oil. Mostly because the major MCT in coconut oil is lauric acid and, when processed in your body, lauric acid behaves as a long-chain saturated fatty acid or LCSFA. Your body has a more difficult time breaking these down and they are predominantly stored as fat. Coconut oil is 92 percent saturated fat. Saturated fat raises your LDL cholesterol, the bad cholesterol linked to heart disease. In comparison, butter is 64 percent saturated fat. While butter also raises your LDL cholesterol, it doesn’t to the extent of coconut oil. The American Heart Association recently updated its guidelines on fats to include the suggestion that people avoid saturated fats. There are many alternatives to substitute for coconut oil that has the opposite ratio of bad to good fats. A tablespoon of olive oil, for instance, has one gram of saturated fat while the same amount of coconut oil has 12 grams. Research right now supports the unsaturated fats found in olive oil, corn oil and vegetable oils as being healthier options. As with most things, consuming coconut oil is okay in moderation. But don’t believe the marketing hype that it’s a miracle cure. There is no strong scientific evidence to support health benefits from eating coconut oil. Now what to do with that coconut oil stocked in your pantry? There are still good uses for it. In small amounts you can try using it as massage oil, as moisturizer for your skin or as conditioner for your hair. While coconut oil can be super for these applications, it’s not a superfood. 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 Aug. 7, 2017. Last updated Aug. 12, 2019.
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