- Cancer CareGeneral Page Tier 3BlogSummer is right around the corner. Thoughts of long sunny days spent at the beach, on the water fishing or out in the yard gardening remind us to protect ourselves from too much sun exposure. But sunburn can also happen when you least expect it. Even when we’re not outside for long periods of time enjoying the summer sun, we should be concerned about the sun’s ultraviolet (UV) rays. Incidental sun exposure refers to the kind of exposure you get during everyday activities, such as walking the dog or going to and from your car. It’s not as obvious as a day at the beach, but it adds up over time. According to the Skin Cancer Foundation, incidental sun exposure accumulated during your lifetime is linked to an increased risk of skin cancer. Have you ever been sunburned without knowing how it happened? Here are four lesser-known ways the sun can damage your skin. It’s easy to think you’re protected from the sun on a cloudy day, but actually, more than 90 percent of UV rays can shine through light cloud cover. Sun exposure can’t be ignored while swimming, either. Up to 40 percent of UV rays can penetrate shallow water. Don’t forget reflected light. Sand, water and snow reflect between 25 and 80 percent of UV rays. Hiking or skiing in the mountains can also mean more sun exposure because UV radiation increases with altitude. Surprisingly, a significant amount of sun exposure can occur even when you’re not outside! The type of rays that cause sunburns (UVB rays) are blocked by glass, but 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. A study conducted in France found that people with more skin damage to one side of their face spent a significant part of their job driving. Although windshields are laminated and filter out UVA rays, side and back windows are not and can let in skin-damaging UVA rays. The sun exposure drivers received through the side window contributed to uneven aging on their face. In fact, American drivers have more skin cancers on the left side of their face. The lesson? Protecting your skin from overexposure to the sun is always important, no matter where you are or what the season. Follow these guidelines to prevent premature aging and reduce your risk of skin cancer. Apply broad spectrum sunscreen (SPF 30) every day and apply one ounce to your entire body 30 minutes before going outside. Reapply every two hours (more often if you’ll be sweating or swimming). Seek shade, especially between 10am to 4pm. Wear sun protective clothing or add sun protection, such as SunGard by RIT, when you wash your clothes. Wear a wide-brimmed hat. Protect your eyes with UV-blocking sunglasses. Avoid tanning beds. Examine your skin every month. See your physician every year for a professional skin exam, and make it a daily routine to protect your skin! Author Joanne Ebner is a cancer prevention program supervisor at the AAMC Geaton and JoAnn DeCesaris Cancer Institute. Originally published April 26, 2016. Last updated June 18, 2018.
- General Page Tier 3BlogAntioxidants. They seem to be in everything these days, from granola bars to beauty products. But what are they? How should you get them? And how much do you need? Antioxidants are substances that may protect cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, radiation, and as a byproduct of normal metabolism. Dietary antioxidants include selenium, vitamin A and related carotenoids, vitamins C and E, plus various phytochemicals such as lycopene, lutein and quercetin. Antioxidant supplements are not always beneficial. Some trials found a benefit to antioxidant supplementation, but most have not. Grocery store shelves are full of products with labels claiming they contain antioxidants and implying that you are just a few bites away from better health. But it is not that simple. Too much of a good thing can be bad, especially when it comes from dietary supplementation. Some evidence suggests that when taken in megadoses, antioxidants can become pro-oxidants. This can increase the production of free radicals, particularly in people who smoke or drink alcohol. In these cases, supplements can have unpredictable interactions and turn from potentially healthy to being harmful. In one study, heavy smokers who took high-dose beta-carotene were more likely to get lung cancer. Scientists do not know why the studies have been disappointing. However, one explanation might be that supplements cannot replicate the complex, beneficial effects of a healthy diet. Are there ‘super fruits’? All fruits and vegetables are super foods. There is no scientific definition of ‘super foods’, therefore it is meaningless. Marketing has overused this buzzword to sell products. Each fruit and vegetable has a unique distribution of nutrients. By eating only those considered ‘super’ you are short changing your health by skipping the nutrients specific to other produce. So, remember, any and every fruit and vegetable is good for you. Foods that contain a lot of antioxidants are good for your health. Most health experts agree antioxidant supplements are not worth your money. But, antioxidant rich foods are! Fruits, vegetables and whole grains are all rich in antioxidants. They also have healthy fiber and essential nutrients that your body needs for long-term health. As scientists continue to explore how antioxidants work in the body, the best advice remains the simplest: Eat a variety of brightly colored fresh fruits and vegetables, whole grains and legumes. This daily dose can improve your health. Advertising has gone too far. Some packaged food labels insist that antioxidants will boost your health. However, these claims do not always mean a health benefit. Unfortunately, ‘antioxidant’ is a loosely used term. Outside the lab, it has become more of a marketing term than a scientific one. For example, some manufacturers add an antioxidant, such a vitamin E and zinc, and then label the product as containing antioxidants (likely in hopes of boosting sales such as Kellogg’s Fiber Plus Antioxidants Dark Chocolate Almond bars). It’s true they have vitamin E and zinc. But this comes at a cost of 7 grams of sugar and 5 grams of fat. A preferred, non-processed choice to get these nutrients could be an ounce of almonds, which provides more vitamin E, and 3 ounces of lean beef, which has more zinc. It is important to keep in mind that too much of a good thing can be problematic, especially when it comes from dietary supplements. Beware of multi and single antioxidant capsules labeled megadoses, which contain more than the recommended daily values of antioxidants. Supplements can have unpredictable interactions and potentially cause more harm than good. It is much less likely that you will consume too many antioxidants from food. Most Americans do not eat enough fruits and vegetables. If you want to boost your intake, then stick to a wide variety of produce. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.
- Orthopedics, Physical Therapy, WellnessGeneral Page Tier 3BlogTennis is a great sport that offers a cardiovascular challenge, a test of skill and strategy. Proper tennis warmups and strengthening exercises can help prevent muscle and tendon strains and tears. Below are some tips to help get you tennis ready and help prevent injuries. The warmup Start with a light jog, jump rope, do burpees or do a combination of all three. The point is to get your blood flowing. In five minutes you should feel loose and have your heart pumping. Dynamic warmup The goal of the dynamic warm up is not just to stretch, but to make sure you are able to take your joints their full range. Frankenstein’s Kick – You can do this statically in one position or walk around. Keep your hips and pelvis pointing straight ahead and kick your right foot while reaching out with your left hand, then alternate with your left foot and your right hand. Do this for 30 seconds or go 30 yards. Butt Kicks – The ideal athlete should be able to kick his or her own butt. Stand tall, keep your tail bone tucked and kick your right foot back while reaching back with your left hand to touch it. Now alternate with your left foot kicking back with your right hand reaching back to touch it. Do this for 30 seconds or go 30 yards. Side Shuffles – We move in one direction most of the day: forward. Get in an athletic stance, like someone was going to knock you over. Side shuffle each direction for 30 yards. Keep your body squared and hips forward. Grapevines – This is the same as the side shuffle except you have to open up your hips, bring the push off leg in front of the lead leg, shuffle laterally and then bring the push off leg behind the lead leg. Repeat for 30 yards each way. The stretching Now that your body is warmed up, it is time to stretch. For tennis players and all overhead athletes, due to the repetitive nature of the sport, certain things tend to tighten. Cross body shoulder stretch – Keeping your shoulders low, bring your arm across your chest. Grab onto your elbow with your opposite hand and pull. Hold 20-30 seconds and repeat three times. Now repeat on the other side. Prayer stretch and reverse prayer stretch – Bring your palms together as if you are going to pray. Place your elbows out and feel the stretch of the muscles of your forearm. Now alternate with bringing the back of the palms together. Keep elbows out and hold each stretch for 20 seconds. Repeat twice. Sleeper stretch – Lying on your side, bring your arm that you are laying on out at a 90-degree angle from your body. Now bend your elbow to 90 degrees with your palm facing the direction in which you would arm wrestle someone. Use your top arm and push your hand down towards the floor/bed/mat. You should feel a nice stretch in the back of your shoulder. Hold for 20-30 seconds and repeat three times. Thoracic mobility – A stiff rib cage and thoracic spine can cause your whole shoulder girdle to overstress itself. Lying on your side, keeping your knees together, open up your trunk like a book. Your top arm is going to reach away from the direction that your knees are pointing. Turn your head facing your reach hand, as well. Hold 2-3 seconds, and repeat 10 times. Now try the other side. Rotator cuff strengthening There are many ways to approach rotator cuff strengthening. These are a few of my favorites: Neutral external rotation (NERT) – Using a resistance band, keep your arms by your side with your arms bent at 90 degrees, like you are holding a pizza box. Palms up, thumbs out. Grip the resistance band and pull it apart while keeping your elbows tucked into your rib cage. Squeeze the shoulder blades together. Repeat 15 times. Do 2-3 sets twice a week. Plank and rotate with a band – Hold a plank on your elbows while holding a resistance band with light tension between your hands. Now rotate your body so all your weight is through one elbow. Extend the free hand towards the ceiling while pulling the band. Rotate and repeat 10 reps to each side. Do two sets at least once a week. The reverse throw – Set a band or a pulley system to waist height and stand centered to it. Grab onto the band with your throwing arm and cock your arm back as if you were to throw a football. You should be able to do 20 reps. Repeat for three sets and alternate arms. ABC plank – Plank on a Swiss ball with elbows on the ball. Now draw the whole alphabet with the ball, keeping a tight plank. Do one set with capital letters and one set with lower-case letters at least once a week. Other general upper body strengthening to help the shoulder girdle that should be part of any strengthening program include: Pushups Dips Pull ups Rows Knee stability The knee needs balance between all the muscle behind the knee, above the knee, and below the knee. Knee range of motion – Make sure you have full range of both knees. Can they bend all the way equally, and can they not only extend, but hyperextend equally? If not, stretch them or make an appointment with your physical therapist to figure out why. Squat – Feet should be shoulder width apart. Keep your knees behind your toes and squat down. You can add resistance with a barbell, kettle bell, dumbbell, etc. Find a trainer to make sure your form looks good. Single-leg dead lift – Stand tall holding a dumbbell or kettle bell. Hinge forward with one leg kicking back. Bring the weight down towards the floor keeping the three curves of the back. Allow the stance leg’s knee to bend. Now bring it back to position one. It is okay to do a standard dead lift with a barbell, as well. Form is everything when trying to prevent injuries in this exercise. Overhead reverse lunge – Holding a weight over your head with your right hand, step back with your left leg and sit in a lunge with the left knee close, but not touching the ground. Return to start. Repeat 8-10 times for two sets and switch legs. Side plank clams and hip abduction – Holding a side plank, try 20 reps of clams. The top leg should be bent at 90 degrees. Open the hips just enough before your trunk starts to rotate. For hip abduction, return to the side plank position. Keeping the hips and toes pointing forward, lift your top leg away from the bottom leg, leading with the heel. Repeat 20. The leg exercises not only give you the strength needed to compete, but also improve the power of your swing. Proprioception Proprioception is your body’s ability to perceive its position in space. Simply balancing and standing on one leg can challenge your proprioception. Exercises like yoga and the practice of martial arts help you develop the balance, strength and skill to master your body awareness. At a gym or at home use a Bosu ball or wobble board with your exercise routine to help you challenge your proprioception and improve your core activation. Simply standing on a BOSU while doing arm curls can help improve proprioception. Stand-up paddleboarding is also a great way to challenge your balance, proprioception and core strength for tennis players looking for a way to cross train. Plyometrics Plyometrics is a type of activity that involves explosion and using a muscle in a way that creates a quick stretch and response. Jumping rope – Keeping your body relatively stiff, jump rope. Variations include single leg, alternating skips and side-to-side jumping. Box jumps – Finding a box at an appropriate height for your level of skill is important. This is an explosive exercise. Keeping your legs parallel, hop up on to the box, landing as softly as possible. Then step down. The point is to explode and react with strong stability. Do reps of five for a set of five. Depth jumps – It is also important to learn how to react quickly with plyometrics. Set up two boxes at difference heights or a box and a hurdle. Start at the higher box and jump down. Now explode as fast as you can onto the second box. The cue is “attack the ground.” Again, repeat for five reps for a set of five. Other activities that can help you train plyometrics include basketball, high-intensity interval training (HIIT) classes and wind sprints. If you’d like help developing a training routine specific for your needs or help recovering from a sports injury, AAMG Physical Therapy can help. Call 443-481-1140 for an appointment or more information. Author Dat Quach, PT, is a senior physical therapist at AAMG Physical Therapy and supervisor at the Bowie Pavilion clinic. To reach his practice, call 443-481-1140. Originally published June 6, 2017. Last updated June 11, 2018.
- News & Press Releases, Heart CareGeneral Page Tier 3BlogAnne Arundel Medical Center (AAMC) has received the American Heart Association/American Stroke Association’s Get With The Guidelines®-Stroke Gold Plus Quality Achievement Award. The award recognizes AAMC’s commitment to ensuring stroke patients receive the most appropriate treatment according to nationally recognized evidence-based guidelines. AAMC earned the award by meeting specific quality measures for the diagnosis and treatment of stroke patients. These measures include the proper use of medications and other stroke treatments with the goal of speeding recovery, and reducing death and disability for stroke patients. READ MORE: Reducing stroke risks This year, AAMC also achieved the next level of Chest Pain Center with Primary PCI Accreditation by the American College of Cardiology (ACC). AAMC earned the higher-level accreditation for continuing to show exceptional competency in treating patients with heart attack symptoms, and for streamlined systems from admission to evaluation to diagnosis and treatment to appropriate post-discharge care. AAMC exceeded an array of stringent criteria. The ACC also acknowledged that the hospital’s team of doctors, nurses, clinicians, and other administrative staff support the efforts leading to better patient education and improved outcomes. READ MORE: The heart of the matter: Lowering your risk of heart disease “This recognition is testament to our culture of quality and the people behind our carefully designed systems of care to deliver the best possible outcomes for our patients,” said Jerome Segal, MD, medical director of Cardiovascular Services at AAMC. “We are proud to be recognized for our efforts by the industry’s most leading organizations.” To learn more about AAMC’s stroke services, visit www.askAAMC.org/stroke, and for more information about AAMC’s heart services, visit www.askAAMC.org/heart.
- Men's Health, Senior Care, Women's Health, UncategorizedGeneral Page Tier 3BlogWhile death is a natural part of life, many people find it hard to bring up end-of-life discussions with their loved ones and even their doctors. More than 90 percent of people think these conversations are important, yet fewer than 30 percent have actually had them with their families. It may seem impossible to plan for the end of life, but Patricia Czapp, MD, chair of clinical integration at Anne Arundel Medical Center, explains death isn’t a surprise for most people. “You need a general plan,” she says. “It should involve really good conversations about what’s important to you in your life and, more importantly, who will make decisions for you if you can’t speak for yourself.” Dr. Czapp says your spokesperson should be someone you trust, whether that’s a relative or close friend. It’s important to identify someone and have a conversation about your wishes, even though bringing it up can be uncomfortable. AAMC is proud to partner with The Conversation Project, a group that recognizes the difficulty and importance of these conversations. The Conversation Project offers resources like the Conversation Starter Kit that breaks down the discussion process into four easy steps: get ready, get set, go and keep going. “They guide you through the things you should be thinking about: What level of quality of life would you like? Are you willing to go to a nursing home if you might never come home? What would it be like if you couldn’t talk or you couldn’t recognize your family members anymore?,” says Dr. Czapp. “Those are things you’ve got to have a conversation about. If you wait until it’s too late and you’re in the emergency room it doesn’t always go very well. You don’t have time to process it all.” READ MORE: The Conversation Project: Sharing your wishes for end-of-life care Advance directives are also important. They are written instructions that explain your healthcare decisions if you are no longer able to speak for yourself. However, the decisions you make when preparing the advance directive may be different than the ones you would make when you become ill. This is why Dr. Czapp recommends having a spokesperson to make decisions for you. A spokesperson can talk to your doctor and help apply the decisions you made in your advance directive to your current health status. Just as you have end-of-life conversations with your loved ones, you should also have them with your doctor. It is important that your doctor understands your wishes and beliefs in order to help you. Medicare now pays for these face-to-face meetings about end-of-life care. “Eventually, everybody’s life comes to an end and if we can stop denying that then we can say, ‘How do I plan for the best ending?’” concludes Dr. Czapp. What is palliative care? Here are the top three things you need to know about palliative care from Dr. Czapp: Palliative medicine focuses on quality of life, symptom management, care planning and skillful decision-making that involve the body, mind and spirit. Palliative care is reserved for people who have a serious illness that can be life-threatening. Palliative care and hospice care share a similar whole-person, comprehensive approach. However, hospice is reserved for people who have a short life expectancy. Learn more about The Conversation Project, and how it can help you and your family. Contributor Patrica Czapp, MD, is the chair of clinical integration at Anne Arundel Medical Center. Originally published Dec. 23, 2015. Last updated June 7, 2018.
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