- Weight Loss, Wellness, Heart CareGeneral Page Tier 3BlogSome people want six-pack abs. Some want firmer glutes. And still others want toned biceps. If you want to be healthy, though, the muscle you should care about exercising the most is your heart, says Anne Arundel Medical Center cardiac rehab nurse Shannon Adkins. She offers six tips to get started: Make it a habit. For optimal heart health, Shannon recommends at least 30 minutes of exercise a day, five to seven days a week. Know your target heart rate. For the general public, the American Heart Association recommends exercising with a target heart rate between 50 percent and 85 percent of your maximum heart rate. (Your maximum heart rate is 220 minus your age.) If you’ve had a heart event, like a heart attack or heart failure, your target heart rate is tailored based on your medical evaluation and medical history. Talk it out. You should always be able to talk while you’re exercising. If you can breathe but not speak, you’re pushing a little too hard. Ease into/out of exercise. Devote five minutes to a warm-up before you exercise and five minutes to a cool-down after. Gradually transition into and out of intense exercise to improve blood flow to your muscles and reduce stress on your heart. Do what you love. Whatever your target heart rate is, you can reach it by walking, running, swimming, biking, hiking, skiing and even dancing. “Do whatever you enjoy doing, as long as it gets your heart rate in that target range,” Shannon says. Listen to your body. “Consult your doctor before you start exercising, and stop if you feel like something’s wrong,” Shannon says. “Always listen to your body.” Learn one woman’s story about how she recovered from a heart attack and adopted a heart-healthy lifestyle. Author Shannon Adkins, RN, BSN, is a cardiac rehab nurse at AAMC. Originally published Feb. 15, 2017. Last updated Dec. 17, 2019.
- Wellness, Men's Health, Women's HealthGeneral Page Tier 3BlogDid you know your gastrointestinal tract stores 70 to 80 percent of your body’s immune system? As we enter cold and flu season, you may look for ways to boost your immune system. One way you may be able to do this is by eating a nutrient-rich diet. There’s evidence that a lack of some nutrients—like zinc, selenium, iron, copper, folic acid and vitamins A, B6, C and E—can change the way your immune system responds. Focus on changing what you eat to help your body get the nutrients it needs: Vitamin A: Foods high in colorful compounds called carotenoids, such as carrots, sweet potatoes, pumpkin, cantaloupe and squash, are all great options. The body turns these carotenoids into Vitamin A, and they have an antioxidant effect to help strengthen the immune system against infection. Vitamin B6: This important vitamin is critical in how your immune system functions and is part of nearly 200 biochemical reactions in your body. Foods high in B6 include bananas, lean chicken breast, cold-water fish and chickpeas. Vitamin C: Vitamin C is known for its ties to our immune system. Most people know it’s found in citrus fruits. Other sources include leafy green vegetables, bell peppers, Brussel sprouts, strawberries and papaya. Vitamin E: This is a powerful antioxidant that helps fight infections. Almonds, peanuts, hazelnuts and sunflower seeds are great sources, as well as spinach and broccoli. Zinc: This trace mineral appears to help slow down the immune response and control inflammation. It can be found in oysters, crab, lean meats and poultry, baked beans, yogurt and chickpeas. Selenium: Selenium seems to have a powerful effect on the immune system and the potential to slow the body’s over-active responses to certain aggressive forms of cancer. It’s found in garlic, broccoli, sardines, tuna, Brazil nuts and barley. Iron: Iron helps your body carry oxygen to cells. There are two types of iron, heme and non-heme. Heme iron can more easily be absorbed and is plentiful in lean poultry, such as chicken and turkey, and seafood. You can also find iron in beans, broccoli and kale. Folate/Folic Acid: This is found in beans, peas and leafy green vegetables. Fortified breads, pastas, rice and cereals often contain folic acid, too. If you’re not able to get these nutrients through food, a daily multivitamin and mineral supplement can be helpful. You do not need more than the recommended daily value, so taking megadoses of a single vitamin is not recommended. Remember, the immune system is precisely that—a system—not a single entity. To function at its best requires balance and harmony. In addition to eating healthy, choosing a healthy living plan is an important step for keeping your immune system strong and healthy. This includes: Exercising regularly. Lowering stress and socializing more. Sleeping soundly, often 7 to 9 hours a night. Getting necessary vaccines, including newer vaccines available if you’re a senior. Not smoking or breathing in secondhand smoke. Modern medicine can help if we become sick, but it is up to us to maintain good health as our first line of defense. Powering up your immune system with a plant-based diet is an ideal first step. For recipes that focus on fruits and vegetables, go to www.myplate.gov. For additional tips, visit www.choosemyplate.gov. To learn more about nutrition services at Luminis Health, visit www.luminishealth.org/en/services/nutrition-services.
- Wellness, Senior Care, PediatricsGeneral Page Tier 3BlogFrigid temperatures and bone-chilling winds are here. Not only do they cause discomfort, they actually can pose a threat to your health. When your body loses heat faster than it can produce heat, hypothermia occurs. “Hypothermia is characterized by excessive shivering along with a feeling of exhaustion, dizziness or lightheadedness,” says Mike Remoll, MD. So what can you do to stay warm in the cold? Dr. Remoll says the key is wearing layers. “You want some space in between each layer as opposed to wearing one thick garment,” he says. There are three areas you want to be sure to keep warm: the head, the hands and the feet. “You definitely want to keep your head covered and make sure you wear nice warm gloves and nice warm socks,” Dr. Remoll says. He explains that these areas of the body are at highest risk for hypothermia. Children and the elderly are especially at risk. READ MORE: 6 tips for sledding safety For people who brave the cold to exercise outside, Dr. Remoll says it’s important to stop exercising once you start to sweat. “The skin becomes much colder when it’s wet,” he explains. “If you can exercise inside in a warm environment, that’s a lot safer.”
- PediatricsGeneral Page Tier 3BlogIn an increasingly fast-paced, technology-driven world, teen stress, depression and anxiety are on the rise. A survey by the American Psychological Association found that younger Americans report the highest level of stress among all age groups. In addition to peer, academic, social and family pressures, the holiday season can bring seasonal stressors. Less daylight. Seasonal Affective Disorder (SAD) is a common cause of the blues in the winter months due to a decrease in sunlight. Changes in schedules and routines. Teens are already overscheduled these days. Holiday festivities and family get-togethers can make for an even tighter schedule. Financial worries. Adults aren’t the only ones stressing over finances. Not only do teens pick up on our worries and react to them, they often have the same worries, like how to pay for college or what to do after graduation. And during the holiday season, there is the added financial strain of gift giving. Changes in diet and sleep routines. The holiday season comes with extra sweets and indulgences. In moderation that’s not usually a problem. But too much sugar can have a negative impact on blood sugar and mood. Increased grief about divorce, death, or other family changes. The holidays are often a reminder of loved ones that are no longer with us. Some stress, sadness and anxiety are normal feelings around the holidays. But sometimes seasonal stress can be enough to cause clinical signs of depression and anxiety. It can be hard to distinguish normal teenage angst from signs of something more serious. Here are some signs to look out for: General health complaints, especially frequent headaches and stomach aches. An increase in irritability or moodiness. Declining grades at school. Losing interest in things they used to enjoy. Changes in eating and hygiene habits. Behavioral changes such as acting out or isolating themselves. Good self-care can help combat stress and prevent it from becoming a more serious problem. Here are some things you and your teen can do: Get active. Exercise is a great way to reduce stress. Something as simple as taking a walk helps. Rest. Teens need between eight to 10 hours of sleep a night but rarely get it. Creating a nightly routine is a good way to start better sleep habits. Eat well. The holidays can wreak havoc on a healthy diet. Remember to eat plenty of fresh fruits and vegetables, lean protein and drink lots of water. A healthy diet can help regulate your mood. Meditation, breathing techniques and yoga are great stress relievers. Giving back can foster gratitude and help your teen gain perspective. Slow Down. Take time to slow down and enjoy the season. Stress isn’t always a bad thing. In fact, it can motivate us to work harder and be more efficient. However, prolonged stress can have a negative impact on our physical and emotional wellbeing. If you notice yourself or your teen continuing to feel overwhelmed with stress, sadness or anxiety beyond the holiday season, it is important to see a mental health professional. Originally published Dec. 28, 2017. Last updated Dec. 16, 2019.
- Behavioral Health, Men's Health, Women's HealthGeneral Page Tier 3BlogShorter days. Longer evenings. Colder temperatures. Winter is here. If you feel gloomy this time of year and perk up once spring and summer roll around, you might have Seasonal Affective Disorder – also known as SAD. It’s a type of depression that comes and goes with the fall and winter seasons. And it tends to disappear in spring and summer. This winter, we’re all staying home more because of the coronavirus (COVID-19) pandemic. Many events and activities have been canceled. So this season may be particularly challenging for those who suffer from SAD. Let’s take a closer look at SAD symptoms, who’s at risk and how to treat the disorder. Symptoms to look for Feelings of worthlessness, low energy, fatigue, difficulty sleeping or concentrating, and changes in your appetite or weight. If you are experiencing at least five of these symptoms for two or more weeks, talk to a mental health professional. Who is at risk? Women are four times more likely to be diagnosed with SAD than men. And younger adults are more likely to have it than older adults. What are the risk factors? The exact reasons for SAD are not known. But people with a family history of SAD or other forms of depression are at higher risk. If you have clinical depression or bipolar disorder, you may see your symptoms get worse as the seasons change. How do you treat SAD? Light therapy—exposure to full-spectrum lights bright enough to make a difference in brain chemistry—can treat SAD. It may get rid of symptoms for 50 to 80 percent of people who use it. Here’s how it works. You sit in front of a special fluorescent lamp that is encased in a box or mounted on a visor worn like a cap. The lamp gives off a bright white light, filters out ultraviolet radiation and diffuses the light to limit glare. Light therapy takes about 30 to 90 minutes a day. It’s best done in the morning and you should do it daily until natural sunlight returns in the spring. If you stop too early, your symptoms may come back. If necessary, you can also treat SAD with antidepressant medications. But there are other treatment options, including: Exercise daily in sunlight. This can help you sleep better at night and give you more energy. Take part in activities you love to boost your mood — like listening to music, reading, or visiting a park. Practice good sleep hygiene. Go to bed and wake up at the same time daily. Get into the habit of turning of all electronics and doing deep breathing and relaxation exercises before bed. Be grateful. Find one thing to be grateful for each day and reflect on its meaning. Be compassionate with yourself. It’s easy to be self-critical, but remember to be kind to yourself. Talk to yourself as you would a friend. Be mindful. Be fully present in the moment, with full awareness of your thoughts, feelings, sensations and surroundings – without judgment. You don’t have to struggle with SAD in silence. Reaching out to a mental health professional for help is a sign of strength – not weakness. If you are having suicidal thoughts, seek immediate help. The Anne Arundel Crisis Response System is a 24-hour hotline you can call at 410-768-5522. Authors Aruna Gogineni, Ph.D., LCSW-C, is a mental health professional at Anne Arundel Medical Group (AAMG) Mental Health Specialists, located in Annapolis. To reach her, call 443-475-0621. Waseem Hussain, MD, is a primary care doctor with Doctors Community Medical Center.
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