- Men's Health, Weight Loss, Women's HealthGeneral Page Tier 3BlogMost of us know that good nutrition is important for good health. However, when we hear catch phrases like “calcium deficiency” or learn a new multivitamin just hit the shelves, it can make us wonder if we are getting enough vitamins and minerals. Do we really need to take additional doses? First, let’s talk about these nutrients. There are 13 vitamins – vitamin C, A, D, E, K and the B vitamins. Vitamins help your body grow and work the way it should. Minerals have different jobs in which they help you resist infections, keep your nerves healthy and help your body get energy from food. By following the MyPlate guidelines, a nutrition guide published by the USDA Center for Nutrition Policy and Promotion, you will get enough of most of what you need from food. In addition to a balanced diet, some people may need nutrient supplements depending on their situation. For example, older adults, pregnant women and people who are food insecure are at increased risk of nutrient deficiencies. Some individuals are limited in their food choices because of allergies, special diets, medical conditions, intolerances or because they are following a vegetarian or vegan diet. For example, animal foods are the main source of vitamin B12. So people who follow a vegan diet need to eat fortified foods and or take a supplement. Vitamin D might be a concern among infants, children and young adults, especially for those that do not drink milk. Therefore, they will likely need a supplement. Adolescent girls, meanwhile, may need more iron. As people age, it can be difficult to get enough vitamin B12. Getting B12 from fortified foods or taking it as part of a multivitamin can help raise B12 in our blood. As we get older, our bodies are not as skillful at absorbing certain nutrients. B12 is one of those. READ MORE: What you eat can affect your mental health On the other hand, real food contains healthy components a pill can’t give us. Plant foods have thousands of beneficial plant substances called phytochemicals that interact with one another in many ways, some of which scientists may not even understand yet. The greater the food variety, the more the potential beneficial interactions. When we get nutrients from a pill, we lose the fiber in these foods and, according to studies, these vitamins also fail at preventing cancer, dementia, heart disease or Type 2 diabetes. People who eat foods rich in those vitamins instead of going for pills only are at less risk of these diseases. Nutrients work synergistically, meaning you need the right balance of nutrients. A deficiency in one might appear as, or worsen, a deficiency in another. For example, vitamin E enhances vitamin A absorption. Vitamin A and E together lead to increased antioxidant capabilities, protect against some forms of cancer and support a healthier gut. Zinc is required for vitamin A transport, while vitamin C aids in iron absorption. This is only a snapshot of the many nutrient interactions happening in our bodies and their co-dependencies. Your doctor can order tests to help determine if taking a supplement would be good for you. A registered dietitian can evaluate your diet and make recommendations to meet your personal needs given your food preferences. As always, check with a health care professional to see which vitamins and minerals you may need and how to best take them. Remember, eating a balanced diet mainly consisting of fruits and vegetables is the first step towards the right direction. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.
- Uncategorized, Heart CareGeneral Page Tier 3BlogStroke is the third leading cause of death in the United States. Nearly 87 percent of all strokes are ischemic. That means a clot within a blood vessel blocks the flow of oxygen-rich blood to the brain. Most ischemic strokes are caused by atherosclerosis, or hardening of the arteries. Some chronic health conditions, if not managed well, can speed up atherosclerosis. Keeping on top of these conditions can help reduce risk for ischemic stroke and other arterial diseases, says Mark Peeler, MD, a vascular surgeon at Anne Arundel Medical Center. Coronary heart disease, triggered by hardening of the arteries, more than doubles your risk of stroke. “When artery disease blocks blood flow to the heart muscle, there’s likely artery disease elsewhere in the body. It’s the artery disease that increases stroke risk, not the heart attack itself,” explains Dr. Peeler. “So we offer free ultrasound screenings for artery disease and then take proper steps, whether that means medical intervention or helping people start to make lifestyle changes.” The screenings are offered through a program called Dare to C.A.R.E. High blood pressure, or hypertension, affects nearly one in three adults in the U.S. When uncontrolled, it increases your risk for having a stroke by four to six times. But with medication and lifestyle changes, hypertension is highly controllable. Cholesterol is a waxy, fat-like substance produced by your liver and found in many foods. Although certain amounts of cholesterol are normal, high levels of some lipids in the blood can contribute to plaque in arteries and lead to a stroke. Depending on your levels, your primary care doctor may prescribe a medication such as a statin while guiding you toward healthy lifestyle changes. Statins are a class of drug that reduce fat levels in the blood (for example, Lipitor). Obesity is a major health problem in America. The severity of obesity is measured by the body mass index, a calculation relating your weight to height. As your BMI increases, so does your risk for rising blood pressure, cholesterol levels, triglycerides and blood sugar. Losing 5 to 10 percent of your weight can reduce these stroke risk factors. Diabetes, when not properly managed, causes sugar to build up in the blood, which increases your risk for stroke. Many people with diabetes also have high blood pressure, high blood cholesterol and are overweight — conditions that further increase your risk for stroke. The Best Way to Reduce Stroke Risk Whether or not you have a chronic condition, Dr. Peeler stresses that not smoking is the single best way to reduce your risk of artery disease. “Cigarette smoking causes more deaths from cardiovascular disease and stroke than from lung cancer,” he says. Find out how AAMC can help you quit using tobacco. A simple screening using ultrasound can find a blockage in your arteries. If you are 60 or older, or in your 50s and at risk for vascular disease, you may be eligible for a free screening. Call 410-573-9483 or visit the Vascular Institute online to learn more. Author Mark Peeler, MD, is a vascular surgeon at Anne Arundel Medical Center. Originally published Nov. 28, 2016. Last updated May 6, 2019.
- General Page Tier 3BlogAsparagus is loaded with heart-healthy folate, as well as vitamins A, C and E. It’s also rich in potassium, which can help regulate blood pressure. Select bright green stalks, then trim the ends and stand in a glass of water, covered in plastic, to maintain freshness. Asparagus is delicious raw, steamed, grilled or roasted. Try this simple, low-calorie recipe for delicious flavor. Asparagus with Balsamic Tomatoes INGREDIENTS 1 pound asparagus, trimmed 1 tablespoon olive oil 1 1/2 cups halved grape tomatoes 1/2 teaspoon minced garlic 2 tablespoons balsamic vinegar 1/4 teaspoon salt 3 tablespoons crumbled goat cheese 1/2 teaspoon ground pepper INSTRUCTIONS Cook asparagus in boiling water 2 minutes or until crisp-tender. Drain. Heat olive oil in a large skillet over medium-high heat. Add tomatoes and garlic; cook 5 minutes. Stir in vinegar; cook 3 minutes. Stir in salt. Arrange asparagus on a platter; top with tomato mixture. Sprinkle with cheese and pepper. Yield: 4 servings To learn more about nutrition services at Anne Arundel Medical Center, visit AskAAMC.org/nutrition. Author Ann Caldwell is a nutritionist and registered dietitian at Anne Arundel Medical Center. Originally published May 26, 2016. Last updated May 2, 2019.
- Women's Health, PediatricsGeneral Page Tier 3BlogMotherhood is one of the most beautiful and exciting experiences in the world. It can also be downright difficult! Especially in the beginning, moms need the love and support of their partner, family and friends. Here are six ways you can help support a new mom. Drop off a meal. There is one thing all moms have to do—eat! She may not want you to do her laundry. She may not ask you to do her grocery shopping. But, she will eat your food—especially if it’s her favorite. A pre-made dinner is the best gift on those days when mom’s exhausted, has been tending to a newborn all day and can’t find the time to prepare a meal. Help her reach her “mom goals”— like breastfeeding! Many moms want to breastfeed. It becomes an important goal for her. But once the baby arrives she may run into challenges. If you know it’s important to her, encourage her not to give up and to consult help from a lactation consultant. Helping her find her strength and confidence as a mom is probably the most important and powerful way you can support her. (See below for a full list of resources.) Remind her she’s more than her new role. Many moms feel they lose their identity as they transition into motherhood. Moms give their babies a ton of love and they may not leave enough for themselves. Remind her that SHE is just as important as her new baby. Encourage her to spare some moments for herself to do something she loves, something that makes her feel like herself! Offer to tag along with her and help her find her confidence. Getting out of the house can feel like an overwhelming task with a new baby. Offer to go with her as she ventures out. Having a buddy with her as she learns to boldly nurse in public or change a diaper almost anywhere can help boost her confidence and set the right tone for her future solo trips. Just listen. A new mom may want to gush about all the adorable things her new baby is doing, or may need to vent about her difficulties as she discovers motherhood. If she needs to get some things off her chest, just listen. An open ear, a kind smile and an understanding hug will go a long way. Remind mom she’s doing a great job. Being a mom is not as easy as she may make it look. While holding it together, she might feel like it’s all about to fall apart. She may feel like her efforts are being shadowed by the challenges of breastfeeding. She may still be getting used to the responsibility of a new child. Tell her she’s doing a great job! It will mean so much to her that her efforts are noticed and that she’s somehow figuring out this motherhood thing. Being a mother is one of the hardest yet most rewarding jobs in the world. Sometimes it’s hard for a new mom to recognize the rewards because of the many hurdles she faces every day. All new moms have to find out what works for them and their new family but she shouldn’t feel alone in that journey. Be there to offer support, encouragement, a break or just to listen. She deserves it and everyone wins when mom is happy! Author Lindsay Bittinger is a local mom, living in southern Anne Arundel County with her husband, two daughters and one crazy puppy. Breastfeeding Resources Breastfeeding Basics Class: Learn how to prepare for breastfeeding, how to hold your baby, how often and how long to feed, how to avoid common problems and much more. Breastfeeding Warm Line: Anne Arundel Medical Center’s lactation staff is available to answer any questions you might have about breastfeeding. You can reach our consultants seven days a week via our Warm Line at 443-481-6977. Simply leave a message and they’ll return your call between 9 am and 4 pm the same day. You can also e-mail our lactation staff anytime at [email protected]. Breastfeeding Support Group: Breastfeeding mothers are welcome to this gathering on the second and fourth Thursday of each month. The group is led by Kim Knight, a board-certified lactation consultant. The group is very informal and welcoming to breastfeeding mothers regardless of experience or degree of commitment. Bring your baby! Find a Lactation Consultant: A board-certified lactation consultant can help address your breastfeeding concerns or challenges. You can find one in your area through the United States Lactation Consultant Association directory. Back to Work and Breastfeeding Support Group: Discuss questions and concerns common to nursing moms who returned to work. Share your experiences and hear new ideas on how to continue to work and breastfeed successfully. This group meets the first Friday of every month at the Big Vanilla in Pasadena. AAMC Smart Parents: Join our Facebook community focused on the journey of parenthood. This is a safe, non-judgmental group to ask questions and get answers from local moms and dads, and AAMC experts. Originally published April 14, 2016. Last updated May 2, 2019.
- Plastic Surgery & Skin CareGeneral Page Tier 3BlogWe all age, but you can take steps to keep your skin youthful. Transitioning your skin care regimen is only half the battle. As we age we lose volume in the skin around the upper lip and over the cheekbones and often gain volume around our neck, which can make us look older. Injectable remedies can help. Treatments should only be performed by licensed health care professionals. Here are some of the latest anti-aging trends: Injectable fillers can improve the appearance of nasolabial folds (lines that run down the sides of the nose to the corners of the mouth) and marionette lines (lines run from the corners of the lips downward towards the jawline). Today’s commonly used fillers use a natural substance to plump up sunken areas and make the shadows in deep lines disappear. Juvèderm is the world’s top-selling filler and is used to fill lines, cheeks, vertical lip lines and lips. For example, Juvèderm Voluma XC can help add volume to your cheeks to lift and contour the area, lasting as long as two years. The procedures are done in office, and results are instant. Botox remains the best treatment for crow’s feet and the frown lines that appear between the eyebrows. Many physicians also use this to relax the lines that run across the forehead. By relaxing the muscles just below the skin’s surface, the lines smooth out and give you a more youthful look. Remember, there are also lifestyle habits you can adjust for healthy skin: Drink lots of water. While we hear this often when it comes to healthy skin, it is not cliché. Drinking water is good for your skin and overall health. An adequate amount of water daily keeps your body’s systems running properly and that includes your skin. A lack of hydration can make your skin dry, tight and flaky. Dry skin has less resilience, which makes it more prone to wrinkling. Protect your skin from the sun. Even in winter when skies are overcast, UVA and UVB radiation can damage your skin. And a significant amount of sun exposure can occur even when you’re not outside. Up to 60 percent of UVA radiation linked to premature aging (UVA) can penetrate glass. Sitting by a window for extended periods of time throughout the day, whether it is in a car or a building, can increase harmful sun exposure. Apply broad spectrum sunscreen (SPF 50) every day. Avoid smoking. The nicotine in cigarettes and the smoke itself is very harmful. Smoking not only deprives the skin of oxygen but damages collagen, which is a protein that holds your skin together. Smoking speeds up the development of wrinkles and leaves skin dry and discolored. But the best way to ensure youthful-looking skin is to prevent skin damage when you’re young. Melanoma, one of the more worrisome skin cancers, has been linked to sunburns before the age of 18. And there seems to be a connection between severe sun exposure as a child and damage to the weathered-appearing skin as an adult. Patients who have the worst skin as adults in terms of aesthetics and possible development of skin cancer had their worst sunburn before age 18. Learn more about Luminis Health Plastic Surgery’s cosmetic services.
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