- General Page Tier 3BlogThe holiday season only comes around once a year. While it can be an easy time to slip into unhealthy eating habits, you can fit holiday celebrations into an overall healthy lifestyle with a little bit of positive thinking — and planning. Here are our top six tips for maintaining healthy habits throughout the holidays. 1. Get Moving Make exercise part of the holiday season and burn more calories than you consume. Kick up your steps and exercise during the days right before a celebration or family gathering. On the actual holiday, take a walk early in the day and then again after a meal. Taking a walk together is a great way for family members of all ages to enjoy time together away from the table. Even when it starts to get dark outside, you can bundle up and tour the holiday lights in and around your neighborhood. Just be sure to wear reflective clothing, bring flashlights and be cautious of any traffic. 2. Fuel for the Day Remember to eat prior to the big feast. You don’t want to save up calories and find you are so hungry during dinnertime that you have difficulty controlling your appetite. If you include protein and fiber (think fruits and vegetables) early in the day as part of your breakfast or lunch, you won’t be as hungry and will have the will power to make better decisions about your food and drink choices. 3. Watch your Portions Don’t think you have to swear off dessert or your favorite holiday snacks to stay healthy. It’s truly all about portion size. Most people already know the foods that will be served at their holiday gatherings, and many of these foods are family favorites. Don’t spend your calories on items you can have any other time of year. Instead, choose your holiday favorites and stick to moderate portions. If you’re a guest at a family member or friend’s house, offer to bring a healthy dish you know you will enjoy and can substitute for a less healthy option. Remember, fruits and vegetables are your best options. 4. Think Water Alcohol and sugary drinks come packed with extra calories. Don’t drink your calories; save them for the delicious food. Sip a large glass of water or flavored sparkling water to stay hydrated and ward off cravings for calorie-laden drinks. If you do decide to have an alcoholic beverage, wine spritzers are a better choice than most cocktails. 5. Be Realistic Maintaining your standard weight through the holidays is a reasonable goal. However, this isn’t the easiest time to focus on weight loss. Most people are juggling busy schedules, food temptations and entertaining guests, so a realistic goal during this season is to avoid weight gain. 6. Shift the Food Focus The holiday season is the perfect time to focus on friends and family. Rather than making food the main focus, consider building traditions around socializing, time together and games. Remind yourself of what you’re thankful for and celebrate your relationships. This not only helps your physical health but your mental health as well. Do you know how many calories are hiding in classic holiday treats? Calories aren’t everything, but it’s helpful to stay conscious of how many calories you’re eating and drinking. While you don’t have to avoid all holiday treats, many of them are loaded with calories so it’s best to keep portions small. Here are some calorie counts for common holiday desserts and drinks. 1/8th of nine-inch wide pecan pie = 190 calories 1 cup of Irish coffee (no sugar added) = 263 calories 1/8th of nine-inch wide pumpkin pie = 171 calories 4-ounce glass of egg nog = 110 calories Three iced sugar cookies = 540 calories 1 cup of hot chocolate = 120 calories 1/16th of red velvet cake = 320 calories 16-ounce white chocolate peppermint drink = 460 calories 1/9th of eight-inch slice of gingerbread = 370 calories 5-ounce glass of wine = 120 calories Request an appointment with one of our registered dietitians for a variety of nutrition services. They can create a food plan tailored to your personal health needs, identify what nutrients you may be lacking and help you achieve your health goals. 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 Dec. 6, 2016. Last updated Dec. 9, 2019.
- Pediatrics, UncategorizedGeneral Page Tier 3BlogQ: How can I manage my asthma during the winter months? The most important aspect of asthma management is identifying the triggers. These tips can help you avoid winter asthma flare-ups: Avoid breathing cold, dry air. Cold air can irritate the small tubes of the lungs and trigger coughing or wheezing. Stay indoors as much as possible. Use your inhaler 15 to 20 minutes before going outside to prevent airway tightening. Know and avoid your indoor triggers. Avoid the hot, dry air of a fireplace. Sometimes molds, dust, animal dander, cockroaches or old carpets trigger asthma. Try to identify and remove these irritants from your home. Protect yourself from colds and flu. Colds and flu can worsen asthma symptoms. Wash your hands regularly, and get your flu shot. Asthma can be worse in children. Children with asthma should carry a rescue inhaler if there is concern about coming into contact with triggers. Also, talk with your doctor about taking a maintenance steroid inhaler. Originally published Feb. 15, 2017. Last updated Dec. 9, 2019.
- Men's Health, News & Press Releases, Women's Health, Heart CareGeneral Page Tier 3BlogAt Anne Arundel Medical Center, we’re fortunate to have a team of medical experts dedicated to sharing important tips on how you can live your healthiest life! In honor of National Doctors’ Day, we’re revisiting our top five most popular stories of the past year written by our physicians. The heart truth about dark chocolate and red wine. Is dark chocolate really a heart-healthy treat? Can red wine be good for your health? Cardiologist Barbara Hutchinson, MD, answers these questions and more in this story breaking down the benefits of these popular treats. Love, health and relationships: The surprising benefits of being in love. Baran Kilical, MD, cardiologist and cardiac electrophysiologist with AAMG Cardiology Specialists, discusses how being in love has tangible health benefits for both your body and your mind. Your go-to guide for signs and symptoms of a pelvic floor disorder. One in four women over 20 suffer from a pelvic floor disorder (PFD). Kay Hoskey, MD, urogynecologist with AAMC Women’s Center for Pelvic Health, describes the signs of a PFD and your treatment options. As a heart doctor, I have to practice what I preach. “When I took a new position several years ago, my focus was on my career and the challenges of a new work environment,” writes Salvatore Lauria, MD, cardiologist with AAMG Cardiology Specialists. “Like many people, I used food to help manage my stress. I made all the usual excuses but eventually realized that I needed to practice what I preached.” He shares his tips on how he lost 13 percent of his body weight in just a few months. The 6 most important things you can do for your health. Your health habits and behaviors are what determines 40 percent of your health, says Scott Eden, MD, primary care doctor with AAMG Chesapeake Family Medicine. Read more about what he says are the top six most important things you should be doing for good health. We wish all of our doctors a happy Doctors’ Day! Thank you for all you to do to care for our community. Looking for a provider? Search our Find A Doc directory and find one who is right for you and your family.
- OrthopedicsGeneral Page Tier 3BlogArm injuries in youth sports continue to increase at an alarming rate. In particular, baseball and softball players are at significant risk of overuse injuries during their playing careers. In fact, it is estimated that up to 35 percent of baseball players will experience elbow or shoulder pain each year. Although throwing injuries occur in position players, pitchers are especially at risk for injury. It’s important that parents, coaches, doctors and the athletes understand the risk factors and preventative measures, and work together to decrease pitching overuse injuries. Overuse injury is often the result of specializing in one sport and is the main factor in the rise of arm injuries in throwing sports. Overuse leads to muscle fatigue and weakness, which can alter throwing mechanics and cause injury. In addition, muscles protect the bones and ligaments of the shoulder and elbow during the throwing motion by absorbing the energy of the throw. When the arm is fatigued, the risk of ligament rupture or fracture increases. As the season progresses, the risk of fatigue and injury increases. The total number of throws, not the type of pitch thrown, is the most important risk. Many baseball associations recommend daily, weekly and yearly pitch limits, as well as mandatory rest periods. Throwing too many pitches with insufficient rest is more likely at weekend or showcase tournaments. For example, a 12-year-old who throws 50 pitches on the first day of a tournament should not pitch again until day four. Referenced from “The Bare Minimum: Baseball” (Essential Training for the Baseball Athlete Youth through College) Everyone involved is responsible for preventing pitching overuse injuries. The American Sports Medicine Institute has common sense suggestions to limit overuse: Follow pitch limit guidelines during the season. Pitch on only one team per season. Don’t allow pitchers to play catcher during the same season since these two positions throw the most during a game. Refrain from overhead throwing for three months and competitive pitching for four months each year. It can be hard to take the necessary rest periods when a lot of kids now play year-round baseball. I suggest the months of November through January as ideal time in our area of the country for this essential rest. Players should realize that a good conditioning program for their legs, core, and rotator cuff muscles is crucial to protect the shoulder and elbow from excessive force during the throwing motion. In addition to strengthening, a shoulder stretching program focused on the posterior shoulder capsule is also helpful in preventing arm injuries. Armed with this information, coaches, parents, and players can work together to limit overuse and enjoy a full, injury-free season. Authors Cyrus Lashgari, MD, is an orthopedic surgeon with AAMC Orthopedics. To reach his practice, call 410-268-8862. Originally published March 19, 2018. Last updated March 28, 2019.
- Heart CareGeneral Page Tier 3BlogEvery 40 seconds, a person in the United States suffers a heart attack. Heart disease is the leading cause of death in both men and women. In my clinical practice, I treat a wide range of heart attack patients, ranging in age from their 30s to 90s. While most of my patients have multiple risk factors for heart disease, others lack traditional risk factors. In fact, I have treated marathon runners and Navy SEALs for heart attacks. No one is “safe” from a heart attack. That’s why it is critical to be aware of warning signs and to seek treatment to minimize damage to heart muscle. What is coronary artery disease, or CAD? The heart is a muscular pump that transports blood to the body, and the coronary arteries deliver oxygenated blood to the heart. Fatty plaque deposits can develop within the arteries and block delivery of blood to the heart. During a heart attack, a plaque ruptures, causing a life-threatening narrowing that damages the heart from lack of blood flow. What are heart attack symptoms? When your heart lacks oxygen, you can develop chest pain that sometimes radiates to the arms, neck or back. If your chest pain becomes more frequent, intense, longer, and/or occurs at rest, you should seek medical attention. Notably, women, diabetic, and elderly individuals sometimes experience “atypical” symptoms. These can include shortness of breath, fatigue or weakness, back pain, jaw pain, nausea and indigestion. When in doubt, get checked out. Opening up narrowed arteries quickly can minimize heart injury. The best and safest way to get to the hospital is by calling 911 and taking an ambulance. How is a heart attack diagnosed? When you arrive at the hospital, doctors will check an electrocardiogram and your blood work to screen for a heart attack. If doctors are concerned that you’re having a heart attack, they may recommend a heart catheterization. This is where a small tube is placed in an artery. The doctor then takes pictures of the coronary arteries to look for blockages. What are the treatment options? If the doctor finds a severe blockage or several blockages, they may recommend stents, which prop open an artery where it narrows. If there are multiple severe blockages, doctors may recommend heart surgery. In addition to these procedures, medications also play a crucial role in improving blood flow to arteries and preventing plaque buildup. What are CAD risk factors? There are certain risk factors you cannot change, such as age and genetics. But there are other risk factors you can control with aggressive therapy and lifestyle modification. These include diabetes, high blood pressure, high cholesterol, obesity, and tobacco use. Exercise, a heart-healthy diet, avoiding tobacco, and taking prescribed medications are the cornerstones for a heart healthy lifestyle. If you have a heart attack, controlling cardiac risk factors is essential for preventing another heart attack. Recognizing CAD symptoms early and getting timely treatment minimizes heart damage. Controlling reversible risk factors for coronary disease also helps prevent heart attacks. Author Elizabeth Reineck, MD, is an interventional cardiologist at AAMC. Originally published March 26, 2018. Last updated March 27, 2019.
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