- Orthopedics, Women's Health, Pediatrics, UncategorizedGeneral Page Tier 3BlogOsteoporosis: It’s a disease that manifests later in life, but the foundation of healthy bones begins at a young age. Characterized by weak bones, osteoporosis can cause fractures and chronic pain. Here’s how it works: Your body is constantly breaking down and rebuilding your bones. For the first 25 to 30 years of your life, your body makes more than enough new bone to replace the bone it loses. Around this time, you reach what’s called “peak bone mass,” meaning your bones are at their strongest. But after age 30, the pendulum swings the other way and you start to lose more bone than you gain. This process continues for the rest of your life. For women, the most rapid bone loss is in the years around menopause. For those who haven’t built up their bones enough during those first 30 formative years, that’s when osteoporosis can set in. Known as the silent disease, osteoporosis can strike without warning. In fact, many people don’t know they have it until after they suffer a fracture. And while there’s no cure for the disease once you get it, there’s plenty you can do to prevent it in both yourself and your kids. A parent’s role to prevent osteoporosis in kids As a parent, you can greatly reduce your child’s chance of developing this disease later in life. Christina Morganti, MD, orthopedic surgeon at Anne Arundel Medical Center (AAMC), says, “The fact of the matter is, the exercise and dietary habits you instill in your children can either be a powerful mechanism to prevent osteoporosis or a perfect storm for the disease to develop.” There’s no surefire way to determine whether or not you or your children will develop osteoporosis later in life. The best solution? Do everything you can to prevent the disease early in life. If you’re a parent, make sure you’re helping your kids build strong, healthy bones. Your guide to building strong, healthy bones Luckily, preventing the disease isn’t complicated. But it does require some self-discipline and, depending on your current habits, shifts in your diet and exercise routine. Here’s what you can do for yourself and your children to help fend off the disease: Know your family history. “If you have a parent or sibling with osteoporosis, you’re at a higher risk of developing it yourself,” says Dr. Morganti. Knowing empowers you to take extra measures to ensure you’re keeping your bones as strong as possible. Exercise! The more you use your muscles, the stronger they become. Same goes for your bones. Weight-bearing exercises help improve your bone density to form stronger bones. This includes any exercise that uses resistance to make you exert effort. Resistance can come from dumbbells, your own body, fitness machines, etc. The result? New bone tissue forms as your muscles push and pull on the bones around them, strengthening both bone and muscle.Your action plan: Mix it up! Variety keeps exercise exciting and ensures you’re using a variety of muscles. Try a stair workout, hiking, running, walking, weight training or dancing to reduce your risk of osteoporosis. “While swimming and biking are great low-impact exercises, they don’t have the same effect on your bones as weight-bearing exercises do,” says Dr. Morganti. “Children should be active for at least 60 minutes a day. For adults, the recommendation is at least 30 minutes a day of aerobic exercise like walking, supplemented with strength training two to three days a week and balance training one to two days per week.” Know what to avoid. While there’s plenty you can do to keep osteoporosis at bay, don’t forget about what not to do if you want strong, healthy bones. “Some studies have linked salt, caffeine, carbonated soda and alcohol consumption with accelerated bone loss,” says Dr. Morganti. “If your children have a diet heavy in salty, processed food or drink caffeinated or carbonated drinks, this could affect their bone density.” And add this to your list of reasons not to smoke: Multiple studies reveal that smoking can actually limit your body’s ability to absorb calcium. Calcium, calcium, calcium. We’ve heard it all before. Drink your daily glass of milk to nourish your body with adequate calcium. But did you know there are plenty of non-dairy sources of calcium? Or that your body needs a certain amount of vitamin D in order to absorb the calcium you consume? “To make the most of the calcium you eat, pair calcium-rich foods with foods high in vitamin D, like tuna, shrimp and eggs (yolk included),” explains Ann Caldwell, nutritionist and registered dietitian at AAMC. Sunlight can also help the body produce more vitamin D, which is why it’s not uncommon for people to be vitamin D deficient in the winter. If you have a desk job, try taking a walk or eating your lunch outside to soak up some rays. Just don’t forget the SPF. No dairy, no problem Besides the beloved trio of milk, cheese and yogurt, there are plenty of non-dairy sources of calcium out there, including: Canned salmon. Half a can contains 23 percent of your daily value of calcium. It’s important to note that other forms of salmon won’t reap the same calcium-rich benefits as canned salmon. Figs. Pick up a bag of dried figs for a sweet, fibrous snack to keep bones strong. Cut them up into small pieces and mix with nuts and other dried fruits for a homemade trail mix your children will love. Kale, spinach, bok choy and turnip greens. There’s a reason why leafy greens are one of the healthiest foods you can eat. But there’s no need to limit yourself to the same green salad. Sauté greens with some sea salt and olive oil, or add them to a stir-fry. If you’ve passed the 30-year mark of your body making plenty of new bone tissue, taking preventative measures against osteoporosis can still be effective, and are vital to maintaining healthy bones. But the reality is that calcium and weight-bearing exercises will have a more dramatic effect on the strength of children’s bones than those of older adults. “The lesson here is to make sure you’re helping your children develop habits that create strong bones to last a lifetime,” explains Dr. Morganti. Recipe: Salmon Pasta Salad This pasta salad includes a healthy dose of calcium from the canned salmon. Plus, it’s easy to pack up the leftovers for a healthy work-day lunch the next day. Dietitian’s tip: For added calcium and health benefits, serve this on a bed of baby spinach. It’s delicious! INGREDIENTS 1 (8-oz.) package of farfalle or bow tie pasta2 heads broccoli, chopped into florets2 carrots, peeled and chopped2 teaspoons soy sauce2 tablespoons olive oil3 tablespoons red wine vinegar2 cloves of garlic, crushed/pressed¼ cup fresh lemon juiceSalt and pepper to taste10-oz. canned salmon, rinsed, drained and broken into small pieces INSTRUCTIONS Bring a large pot of water to boil. Add pasta and cook until al dente, 8-10 minutes. Bring a separate large pot of water to boil. Add broccoli and carrots, cook in boiling water for 2 minutes and drain. Combine soy sauce, olive oil, vinegar, garlic and lemon juice in a sealable container and shake vigorously. Add salt and pepper to taste. Toss together the drained pasta, vegetables, salmon and dressing in a large bowl. Store in the refrigerator. Want to eat healthier but not sure what to cook? Try more of these healthy, delicious recipes from our registered dietitians. Contributor Christina Morganti, MD, is an orthopedic surgeon at Anne Arundel Medical Center and has developed a dedicated osteoporosis program at her practice, Luminis Health Orthopedics. You can reach her office at 410-268-8862. Contributor Recipe author Ann Caldwell is a registered dietitian and nutritionist. Originally published November 29, 2016. Last updated July 5, 2023.
- Pregnancy & BirthGeneral Page Tier 3BlogIf you’ve just found out you’re pregnant, congratulations! This is such an exciting time. We hope you’re savoring every precious moment… without stressing too much. But first, a reality check. According to Prince George’s County health data, only about 6 in 10 mothers receive early prenatal care, and the maternal mortality rate is twice the national average. Luminis Health is committed to improving maternal health by expanding services, advancing health equity, and eliminating disparities. We’re here to help you with expert advice to help you maintain a healthy pregnancy and safeguard your baby before and after delivery. Here are some dos and don’ts: Pregnancy dos Since every pregnancy is unique, your doctor will always have the best answers for you. But generally, it’s important to remember to: Eat well. A healthy, well-balanced diet will fuel your baby’s growth. Make sure to add seafood, especially fish high in omega-3 fatty acids. Exercise regularly. You don’t need a gym to stay active, there are plenty of ways to move your body at home. Try gentle stretching exercises to improve flexibility or follow an online prenatal yoga video to ease stress and promote relaxation. Even simple activities like walking around your home, doing light bodyweight exercises, or practicing deep breathing techniques can help keep you active and feeling your best during pregnancy. Get plenty of sleep. It’s common to feel tired when you’re pregnant, and it can be hard to get comfortable with your growing bump. But sleep is essential for mother and baby (7-9 hours each night is best). Get your flu shot and other recommended vaccines. The Centers for Disease Control recommend certain vaccinations during pregnancy to help mothers develop antibodies that can be passed on to their babies, providing protection during the first few months of life. For example, the flu shot is safe and will protect you and your baby. The RSV vaccine is now recommended between 32 and 36 weeks of pregnancy, particularly during RSV season (September thru January). Go to all your prenatal appointments. Pregnancy care is key to keeping your baby healthy. Consider joining CenteringPregnancy,® a new program offered at Luminis Health Ob-Gyn Greenbelt. With group sessions for expectant mothers and personalized consultations with trusted OB-GYNs and midwives, this nationally recognized program has been shown to improve birth outcomes, breastfeeding rates and patient satisfaction for new moms. Limit stress and maintain your mental well-being. When you’re pregnant, your body goes through a lot of changes, all of which can affect your mental health. Any steps you can take to feel connected, grounded and centered will go a long way toward ensuring a healthy pregnancy. Take a prenatal vitamin. Ask for doctor recommendations and look for a vitamin that includes folic acid and iron if needed. Travel safely. Your doctor will help you make informed decisions about traveling, including telling you when it’s best to stop traveling (usually by 36 weeks). Pregnancy don’ts To protect your health and your growing baby, there are a few things you should avoid during pregnancy, including: Dangerous chemicals, including some household cleaners, and refrain from cleaning cat litter boxes Foods that increase the risk of foodborne illness, including deli meats, raw or processed meats, and unpasteurized milk and cheese Excess caffeine (one cup of coffee a day is usually safe) Hot tubs and saunas Radiation exposure, including X-rays, unless absolutely necessary Alcohol, tobacco, and recreational drugs Taking these steps can help you lower your risk of complications and prepare for a safe and healthy pregnancy and delivery. Authors Dr. Jonelle Samuel, a Luminis Health Ob-Gyn, is a Prince George’s County native and practices in Greenbelt.
- WellnessGeneral Page Tier 3BlogIt may not feel that way, but 60% of your body weight is water. Proper hydration is vital, particularly during the hot summer, to help maintain your health and wellness. Here are just some of the reasons you should be sure to maintain hydration: Water helps regulate body temperature through sweating. Hydration is crucial for the digestive system. It boosts the body’s ability to break down food and absorb essential nutrients. Proper hydration helps your kidneys filter your blood and excrete waste products and toxins through your urine. Proper hydration can enhance your mood and prevent headaches. Mild dehydration can impair cognitive function and affect concentration, alertness, and short-term memory. Hydration helps your body maintain a robust immune system. Water is the most significant component in synovial fluid, reducing joint friction. Staying hydrated is key to optimal performance by athletes and those who engage in physical activity. Water helps maintain skin elasticity and moisture to give it a healthy and youthful appearance. Drinking water can help weight management by promoting a feeling of fullness. Be sure to drink water regularly. Don’t wait until you feel thirsty; thirst is a sign you are already dehydrated. Carry a reusable water bottle so you can drink at any time. Eat fruits and vegetables with high water content, such as cucumbers, oranges, and watermelon. Finally, you can use phone apps or set alarms to remind you to drink water regularly. Be careful what you drink Not all liquids are the same in terms of hydration. Many beverages that claim to be hydrating contain sugar and salt, which can cause dehydration. Here are a few common culprits: Sugary sports drinks may say they replenish electrolytes after intense physical activity, but some contain large amounts of sugar. That can lead to weight gain and increase your risk of Type 2 diabetes. Soft drinks and fruit juices may temporarily quench your thirst, but their high sugar content can lead to quick spikes and crashes in your blood sugar levels. These drinks can also contribute to obesity and other metabolic disorders. Flavored waters may seem like a healthy alternative, but they can be high in sugar and contain artificial additives. Be sure to read nutritional labels carefully to make sure the flavored water you’re about to drink does not contain almost as much sugar as a can of soda. Alcoholic beverages can make you urinate more frequently and cause your body to lose more water than it takes in. That can lead to dehydration, particularly in hot weather. An ice-cold beer might seem refreshing, but it’s not the best choice for hydrating yourself. Here are some healthy choices that can help you stay hydrated: Plain water is the best and most natural way to stay hydrated. It has no calories or sugar, and it’s readily available. Herbal teas, hot or iced, are excellent for hydration because they typically contain no caffeine, sugar, or calories and are available in many flavors. Unsweetened coconut water is a natural source of electrolytes such as potassium and magnesium. That makes it an excellent choice for hydration, particularly after exercise. Infused water can be a refreshing alternative to plain water. Add slices of fruits like strawberries, oranges, or watermelon, and herbs like basil or rosemary to a water pitcher. Let it sit for a few hours in the refrigerator to allow the flavors to blend. Diluted fruit juices let you enjoy the flavor without the high sugar content. Mix one part juice with two or three parts water to reduce the sugar content. Electrolyte tablets that dissolve in water will let you replenish electrolytes after intense workouts. The tablets typically contain less sugar than sports drinks and can be a convenient way to stay hydrated. Watermelon has a high water content, making it a delicious and hydrating snack, perfect for hot days. Making intelligent choices about what you drink is essential for staying hydrated and maintaining overall health. Remember, the best hydration comes from natural low-calorie options that support your body’s needs without adding unnecessary sugars or salts. Stay smart, stay hydrated, and enjoy the benefits of better beverage choices. Author Waseem Hussain, MD, is Associate Regional Director of Primary Care at Luminis Health who has expertise in all areas of family medicine including intense management of neurologic, pulmonary and cardiac diseases as well as diabetes and gynecologic care.
- WellnessGeneral Page Tier 3BlogVirtual Urgent Care: A Fast and Convenient Alternative No one likes to wait, especially when you’re home sick, feeling miserable, and the last thing you want to do is leave the house for a doctor’s appointment. While traditional urgent care can be convenient, long wait times are often the norm. Why wait when there’s a faster option? Luminis Health is proud to introduce CareConnectNow, a virtual urgent care service that lets you receive high-quality care from the comfort of your home. All you need is a smartphone, tablet or computer to connect with a skilled Luminis Health provider in real-time. Since this is relatively a new service, you may have questions. Here are some answers to help you make the right decision for you and your family. What kinds of things can CareConnectNow providers diagnose and treat? For true emergencies, such as life-threatening injuries or conditions, call 911 or visit the nearest Emergency Department. Virtual urgent care is ideal for addressing many other health concerns, including: Acid reflux Constipation Cough, cold or sore throat COVID screenings Eye problems, such as pink eye Fever or flu Headaches or migraines Insect bites or poison ivy Seasonal allergies Shingles Sinus problems Skin rashes and infections Urinary tract infections (UTIs) Vertigo They can also prescribe medications or refer you to a specialist when needed. Is CareConnectNow available to everyone? Our CareConnectNow providers are ready to see patients 13 and older—and you don’t have to be an established Luminis Health patient to get virtual urgent care. Keep in mind, you must be in the state of Maryland at the time of service. Most insurance providers cover virtual urgent care appointments, but it is a good idea to confirm with your provider first. Luminis Health Doctors Community Medical Center in Lanham also partners with Children’s National Hospital for emergency pediatric needs should your child require additional or complex care. The urgent care you need in the palm of your hands With CareConnectNow, accessing urgent care has never been easier. You can schedule an appointment with our providers weekdays from 8 am–9 pm ET and weekends from 9 am–4 pm ET. The best part? You can often see a provider in under an hour, often times within minutes. Get a diagnosis, personalized care plan, and prescription, all from the comfort of your home. Schedule a live visit today. Visit LuminisHealth.org and click “Find Care”, go directly to LuminisHealth.org/CareConnectNow or call us at 443-951-4270 from your smartphone. Authors Waseem Hussain, MD, is Associate Regional Director of Primary Care at Luminis Health with expertise in all areas of family medicine. He specializes in the management of neurologic, pulmonary, and cardiac diseases, as well as diabetes and gynecologic care.
- Women's HealthGeneral Page Tier 3BlogAccording to the Centers for Disease Control and Prevention, routine screening can reduce the number of people who die from colorectal cancer by at least sixty percent—and that’s just one type of screening. Whether it’s blood sugar for diabetes, mammograms for breast cancer or even monitoring blood pressure and cholesterol for heart disease, screenings are tests that look for diseases before you have symptoms. We refresh and renew our homes like clockwork when spring arrives, but what if we spring clean our health in the same way? A checkup with your primary care provider can help you learn what screenings and tests you might need and when you need them. Screenings help spot problems early, when treatment may be easier and more effective. So, which screenings are for you? Depending on your age, family history, health and risk factors, women may benefit from routine screening for: Cholesterol. Healthy adults should have their cholesterol tested at least every four to six years since high cholesterol is a major risk factor for heart disease. Blood pressure. This should be checked at least once every two years since high blood pressure increases risks of heart and kidney disease and stroke. Breast and cervical cancers. Your age and health history determine how often women need tests, like mammograms and PAP tests, that screen for breast and cervical cancers. Sexually transmitted infections. If you’re sexually active and have risk factors, it is important to be screened for sexually transmitted infections. Diabetes. If you have high blood pressure or are on blood pressure medication, you should get screened for diabetes. Colorectal cancer. Most adults should have their first exam at age 50. Your provider can guide you as to which of several available tests is right for you. Osteoporosis. Women should have a bone density scan at least once beginning at age 65. There’s a lot of varying information out there that really does depend on your family history and risk factors. It’s usually best—and you’ll likely feel more comfortable—if you develop an honest, open relationship with your primary care provider as your health partner, so you know what tests are needed and which are not. Remember, it’s a great time for spring cleaning AND spring screenings. Author Schedule your appointment with a primary care provider today and take the first step toward better health.
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