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Wellness
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How much caffeine is too much? 
How much caffeine is too much? 
How much caffeine is too much? 
Blog
Whether it’s coffee to start the day, a cold soda to revive the afternoon, or a beloved pumpkin spice latte to embrace the season, caffeine is a popular pick-me-up for many. However, while these caffeinated drinks can provide a much-needed boost, excessive consumption can have negative effects on your health. In rare instances, it can even be fatal. That’s why it’s important to know the facts. What is caffeine?  Caffeine is a naturally occurring stimulant that affects your central nervous system, helping you feel more awake and alert. It’s found in coffee beans, tea leaves, kola nuts, yerba mate, guarana berry, and cacao beans.  Safe limit for caffeine: How much is too much?  According to the U.S. Food and Drug Administration, most healthy adults can consume 400 milligrams of caffeine a day without any dangerous or negative health effects. If you are pregnant, the American College of Obstetricians and Gynecologists suggests keeping your caffeine intake below 200 milligrams a day.  The amount of caffeine in beverages can vary greatly, making it easy to consume too much caffeine. Here are some typical caffeine ranges for beverages:  An 8-ounce cup of coffee has between 80 to 100 milligrams of caffeine.  An 8-ounce cup of green or black tea has between 30 to 50 milligrams.  A 12-ounce/regular-size can of caffeinated soda has between 30 to 46 milligrams.  An 8-ounce energy drink has between 40 to 300 milligrams. Many energy drinks only come in 12-ounce or 16-ounce cans that can contain up to 400 milligrams of caffeine—the safe daily limit.  When adding up your caffeine intake for the day, make sure you include all caffeine sources. Caffeine can also be found in chocolate and baked goods, like cookies. It’s even in some medications, such as those for headaches. And decaffeinated coffees and teas may still contain between two to 15 milligrams of caffeine. Whenever possible, read all package labels to see how much caffeine a product contains.  Side effects of too much caffeine  Side effects that you have had too much caffeine include:  Agitation or irritability.  Fast heart rate.  Feeling anxious or restless.  Increased urination, which can lead to dehydration.  Insomnia or trouble falling asleep or staying asleep.  Muscle twitches, such as eye twitches.  Nausea or upset stomach.  Can you overdose on caffeine?  Consuming around 1,200 mg of caffeine at one time can cause toxic effects on your health, according to the FDA.  While rare, it is possible to overdose on caffeine, which can lead to death. Severe side effects of too much caffeine include:  Cardiac arrest.  Disorientation.  Hallucination or psychosis.  Irregular heartbeat.  Muscle breakdown, called rhabdomyolysis.  Seizures.  The overdose risk increases if you use dietary liquid or powdered caffeine supplements, which often contain high concentrations of caffeine. For example, just one teaspoon of powdered caffeine has the same amount of caffeine as 28 cups of coffee.  Why you should space out your caffeine intake  When you consume caffeine, it takes 45 to 60 minutes before you start to feel it. The stimulant effects can last between three to five hours.  Consuming too much caffeine all at once or having caffeinated products too close together in your day can lead to bothersome and dangerous side effects. Remember, limit your caffeine intake to 400 mg a day. And when possible, space out your caffeine intake by three to five hours, to reduce the risk of side effects.    To keep caffeine from interrupting your sleep, the American Academy of Sleep Medicine recommends avoiding caffeine at least six hours before bedtime. So, if you go to bed at 10 p.m., stop consuming caffeine by 4 p.m.  Who should avoid caffeine?  Some medical conditions may make it more likely to have side effects from caffeine. Talk to your doctor about what amount of caffeine is safe for you if you have:  Cardiovascular disease, especially irregular heartbeat.  High blood pressure.  Severe anxiety.  Peptic ulcer disease or gastroesophageal reflux disease (GERD).  Liver or kidney disease.  Seizures.  The bottom line on caffeine  Different people can experience the effects of caffeine differently. If you experience side effects from caffeine, see the specialist team at Luminis Health. They can help figure out why you may be more sensitive to caffeine.  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.
Surgery, Cancer Care, Women's Health
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What is robotic surgery?
What is robotic surgery?
What is robotic surgery?
Blog
Robotic surgery allows surgeons to see and perform better. It can lead to less pain and faster recovery. Nicholas C. Lambrou, MD, chief of gynecologic oncology at Luminis Health, is widely recognized as an expert and instructor in robotic gynecologic surgery. He answers a few common questions below. Is robotic surgery new? Robotic surgery has been in use since 2006, so it is not new. I’ve used robotic surgery in more than 4,500 cases. It can perform a hysterectomy, and it can replace the majority of open surgeries for gynecologic oncology. What are the benefits of robotic surgery? Robotic surgery minimizes pain and discomfort. It leads to a shorter recovery period. Patients don’t need an overnight hospital stay, and they recover in two weeks instead of four to six weeks. Many hospitals that use robotic surgery also follow ERAS (enhanced recovery after surgery) protocols. These protocols help reduce stress before and after surgery and help with recovery. What are the risks? The risks for robotic surgery under an experienced surgeon are the same as with conventional surgery, such as anesthesia complications, bleeding and infections. Ask your doctor about the specific risks you should consider. What are the advantages? The advantages of robotic surgery include improved sight and a more specific technique. It’s important to understand that the robot is not performing the surgery. It’s essentially an upgrade on surgical tools that allows the surgeon to see and operate better. How will I know if robotic surgery is right for me? You can ask your doctor if robotic surgery is an alternative option for you. Robotic surgery is not new or unusual, and it can help surgeons achieve the best results. If you have surgery coming up, talk to your doctor about the options available to you. Authors Nicholas C. Lambrou, MD, FACOG, FACS, is the chief of gynecologic oncology at Luminis Health. Dr. Lambrou’s areas of interest include the treatment of women with gynecologic cancer, cancer prevention strategies and advanced gynecologic surgery.
Digestive Care
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The Truth about Gut Health
The Truth about Gut Health
The Truth about Gut Health
Blog
Your gut can tell you a lot about your overall well-being since it plays a crucial role in digestion, immunity and even mental health. But does that mean you need supplements or vitamins designed to improve gut health? That depends on factors like your diet and lifestyle, and whether you’re facing digestive issues that feel disruptive to your everyday activities. Let’s explore how your gut works, why it matters, and what you can do to keep it healthy. Understanding Gut Health Your gastrointestinal (GI) tract includes your esophagus, stomach and intestines. When you eat, these organs work together to digest food, absorb essential nutrients and eliminate waste. Trillions of microorganisms—including bacteria, fungi and even parasites—live in your gut and play a key role in these processes. The composition of your gut microbiome is affected by many factors, including your diet, medications, genetics and age. Signs of a Healthy Gut A well-balanced gut microbiome often leads to: Clear skin Regular and comfortable bowel movements Steady energy levels However, frequent digestive issues like bloating, cramps, constipation, diarrhea, heartburn or nausea, may signal an imbalance. Other symptoms linked to poor gut health include: Acid reflux and heartburn Allergies and skin rashes Autoimmune issues Chronic bloating or constipation Unexplained fatigue Unexplained weight changes Natural Ways to Improve Gut Health Your daily habits can significantly impact your gut health. Try these natural strategies to keep your digestive system in top shape: Eat a variety of fruits and vegetables Eat slowly to support digestion Exercise regularly Manage stress Prioritize quality sleep Reduce ultra-processed foods Stay hydrated Use antibiotics only when necessary Can Prebiotics and Probiotics Help? Ongoing research suggests that prebiotics and probiotics, which can either be found naturally in certain foods or added to your routine with dietary supplements, can benefit gut health in some cases. However, because not everyone needs supplements—and because the Food and Drug Administration (FDA) doesn’t regulate them—it’s best to consult your primary care doctor before adding prebiotics or probiotics to your routine. A doctor can help you navigate the existing research and keep a pulse on new findings, as well help you decide if any of these gut health remedies are right for you. How Do Prebiotics Work? Prebiotics serve as food for probiotics. They occur naturally in many high-fiber foods, such as: Bananas Beans Berries Garlic Oats Onions But while prebiotic supplements like inulin can enhance gut health, they can also be costly. How Do Probiotics Work? Probiotics are live bacteria and yeasts that support digestive health. When you consume probiotics through food or supplements, you’re reinforcing your gut’s natural microbiome. Foods rich in probiotics include: Certain cheeses Fermented foods like kimchi, miso, and pickles Sourdough bread Yogurt (with live active cultures) Look for labels that mention “live active cultures” to ensure you’re getting beneficial bacteria. Strains like Lactobacillus and Bifidobacterium are among the most effective, according to current research, and probiotics with added B12 can further boost your metabolism, energy, and digestion. With so many choices though, finding the right probiotic can be overwhelming. Your doctor can help determine whether a probiotic is right for you, and which best meets your needs. Here When You Need Us If you believe your gut health needs improvement, your next primary care visit is a great time to discuss your concerns with your doctor. Together, you can decide your next steps, including any dietary, lifestyle or supplement changes, and monitor your progress over time. If you don’t have an established relationship with a primary care physician, find a Luminis Health doctor who’s ready to help. Visit Luminis.Health/PrimaryCare to book an appointment. Authors Dr. Ijeoma Nwogu is a primary care physician at Luminis Health who sees patients in Greenbelt, Bowie and Lanham, Maryland.