- Heart CareGeneral Page Tier 3BlogWhat are healthy foods for your heart? The choices you make in your diet can have a powerful impact on your heart. Certain foods and beverages have nutrients and natural compounds that can lower cholesterol, maintain healthy blood vessels and protect your heart. Here are the top picks for heart-smart foods to eat often. Adding these foods to your diet can keep your heart healthy and reduce your risk of a heart attack or stroke. Leafy green vegetables All vegetables are nutritious, but dark leafy greens like spinach, kale, Swiss chard, and collard greens are especially rich in vitamins, minerals and antioxidants that promote healthy blood clotting, lower blood pressure, and protect your heart and blood vessels. Eat leafy green vegetables daily by adding them to salads, sautéeing them as a side dish, adding them to soups or stews, or blending them into a smoothie. Avocados This creamy, satisfying fruit is full of heart-healthy, unsaturated fats. Replacing foods like butter, margarine, cheese, or processed meat with avocado can reduce your risk of heart disease. Skip the tortilla chips, though. For healthier ways to eat avocado, add it to your salad or sandwich or dip fresh vegetables into your guacamole. Fresh or frozen berries Colorful blueberries, strawberries, raspberries and blackberries contain polyphenols, antioxidants that reduce inflammation, protect blood vessels and lower your risk of cardiovascular disease. Fresh or frozen berries can be added to overnight oats, yogurt and salads, or enjoyed on their own for dessert. Oats and barley These whole grains are full of soluble fiber, which helps reduce LDL (bad) cholesterol. Soluble fiber also slows digestion and keeps you feeling full for longer, which can promote weight loss. Add these grains to your weekly meal plan by eating oats for breakfast and trying barley as a side dish, in soups, or as a base for salads. Beans (legumes) Chickpeas, lentils, black, pinto, kidney, white beans, and all other dried beans or legumes are heart-smart superfoods. They’re full of plant protein, cholesterol-lowering soluble fiber, and many other nutrients that support your heart, blood vessels, and blood pressure. A 2023 analysis of studies published in Nutrition, Metabolism, and Cardiovascular Diseases found that eating about 3 cups of beans each week can reduce your risk of heart disease. To meet that goal, add beans to soups, stews, chili, tacos, and salads, and blend them with herbs to make dips and sandwich spreads. Fatty fish Oily fish, such as salmon, sardines, mackerel, and rainbow trout, are excellent sources of omega-3 fats (fish oil). These essential fatty acids can help reduce blood pressure and triglyceride levels. Research links a higher fish intake to a lower risk of heart attack and stroke. As such, the American Heart Association recommends eating at least two servings (a total of eight ounces) of fatty fish each week. If you don’t like oily fish, lean fish or seafood like tilapia, cod, or shrimp still provides some omega-3 fats. Any type of fish is better than none. Nuts and seeds All nuts and seeds are excellent sources of unsaturated, heart-healthy fats which can improve your cholesterol. They also contain significant antioxidants to reduce inflammation and protect your heart and blood vessels from oxidative damage. To get the most benefits from nuts and seeds, vary them in your diet: Snack on almonds, peanuts, and pistachios. Sprinkle chopped walnuts, pecans, pumpkin, or sunflower seeds on salads and roasted vegetables. Add a spoonful of chia or ground flaxseeds to a smoothie. Olive oil Olive oil is an essential ingredient in the Mediterranean diet, and extensive research supports its benefits for heart health. A 2022 study published in Frontiers in Nutrition found about 1 ½ tablespoons of olive oil each day is enough to reap the benefits. Use it to make salad dressings, in place of butter or other oil for baking, and when roasting fish, chicken, or vegetables. Tea According to a 2021 study published in the Annals of Medicine, drinking two cups of unsweetened brewed green or black tea each day can reduce the risk and progression of cardiovascular disease. Researchers believe antioxidant compounds in tea called flavonoids account for its benefits. If you prefer herbal tea without caffeine, try hibiscus tea. A 2022 review and analysis of 17 studies published in Nutrition Reviews determined it can reduce risk by lowering blood pressure and LDL cholesterol. The bottom line When it comes to heart health, food is medicine, so try to incorporate as many of these foods as possible into your regular diet. If you are taking blood thinners or other medications, talk to your physician before making substantial changes to your diet as some foods can change the effectiveness of those medications. Make sure you stay on top of your heart and overall health by getting regular wellness checks and notifying your doctor about any heart-related symptoms. Author Author: Luminis Health Chief of Cardiac Surgery, David J. Caparrelli, MD. Dr. Caparrelli has more than 20 years of experience in both cardiac and vascular surgery. To make an appointment with Dr. Caparrelli, please call 443-481-1358.
- Wellness, Cancer CareGeneral Page Tier 3BlogThe saying “you are what you eat” is more than just a catchphrase, it holds the key to potentially lowering your risk of cancer. According to the World Health Organization, adopting a healthy lifestyle, which includes maintaining an ideal body weight and eating a nourishing diet, can significantly reduce the likelihood of developing cancer. But how can you achieve this? Here are things to include in your diet and what to avoid. Foods to add to your diet 1. Beans Beans and other legumes can give you fiber, which helps your gut and immune health—and can help prevent colorectal cancer. While all beans are beneficial, lentils offer the best protection. 2. Berries Berries like strawberries, blueberries and cranberries are full of antioxidants like vitamin C, and compounds called cyanidins, which protect your cells from stress and inflammation that could lead to cancer. 3. Broccoli Broccoli and other cruciferous foods like cauliflower, cabbage and kale have special plant compounds that help cells remove toxins and protect themselves. Studies show that eating these vegetables four or five times a week can reduce your risk of colorectal, prostate, bladder and breast cancer. 4. Nuts Studies have shown that tree nuts can help you prevent cancers in the digestive system. Common tree nuts, such as pecans, walnuts and almonds, have high levels of plant compounds called ellagitannins that can help gut bacteria stop cancer from growing. It’s best to choose unsalted and unsweetened nuts. If you don’t like them raw, mix the nuts into steamed vegetables, stir-fry, or salads. 5. Tomatoes Tomatoes are full of an antioxidant called lycopene, which may fight prostate cancer, according to many studies over the years. Other studies say that tomatoes (and tomato products such as tomato sauce) can lower your risk for breast, lung and colorectal cancer. Foods to avoid 1. Alcohol Alcohol, including beer, wine and spirits, causes tissue damage which can lead to changes in cells and increase your risk for cancer. If you don’t want to avoid alcohol entirely, try limiting yourself to one drink per day if you’re a woman, and two drinks per day if you’re a man. 2. Food and drinks with added sugar Candy, cookies and soda can lead to obesity, which in turn can increase your risk for cancer. Experts suggest you limit the amount of food and drinks in your diet that have added sugar. While diet sodas have no sugar and fewer calories, they lack essential nutrients found in water. 3. Fried foods When starchy foods are cooked at high temperatures (such as during the process of frying), they form a compound called acrylamide. Some studies have shown that acrylamide can damage cells, leading to a higher risk of cancer. Fried foods can also lead to obesity, which increases your risk for cancer. Air frying is a healthier alternative to than frying in traditional oil. It reduces calories by as much as 80% and significantly decreases fat content. 4. Processed meats This category includes most of the meats behind the deli counter, as well as hot dogs, ham, sausage, and anything sold in a pre-packaged container. These meats are often preserved using nitrates and nitrates, which increase your risk for colorectal and stomach cancers. 5. Red meats Researchers have found that consuming red meats such as beef, pork and lamb can increase your risk for colorectal cancer. Dietitians recommend eating less than 18 ounces of red meat each week. Balance is Key When it comes to healthy eating, it’s important to remember that finding a balance is essential to your overall success. Adding these cancer-fighting foods — and avoiding cancer-causing ones — as often as you’re able, can help you manage your risks. But making big, sweeping changes to your diet can sometimes be counterproductive. Be sure to start with small changes you know you can maintain. Finally, ongoing conversations with your primary care provider can help you better understand your personal cancer risk, and help you navigate any needed changes. To manage your overall wellness as well as cancer risks, schedule a visit with a primary care provider at Luminis Health Primary Care.
- News & Press ReleasesGeneral Page Tier 3BlogIn honor of Breast Cancer Awareness Month, Luminis Health Doctors Community Medical Center is hosting its annual Pink Ribbon Rally Saturday, October 5 on our Lanham campus. The event aims to spotlight the importance of breast cancer awareness and the crucial role of early detection through mammograms. The Pink Ribbon Rally will feature no cost mammograms and clinical breast screenings, as well as life-saving information about the signs, symptoms, and early detection of breast cancer. “Breast cancer impacts lives profoundly, especially in Prince George’s County,” said Deneen Richmond, president of Luminis Health Doctors Community Medical Center. “By moving the event to Saturday, we hope to make it more accessible for residents and neighbors to join us. Meeting breast cancer survivors and hearing their inspiring stories always moves me, and I take comfort in knowing that we’re raising awareness and offering hope to the many women in our community fighting breast cancer.”Prince George’s County has one of the highest mortality rates of Breast Cancer in Maryland. To address this critical issue, Luminis Health is currently in the third year of a $1.3M state grant to provide breast cancer screenings to women in Prince George’s County. Thanks to this funding, the health system has administered more than 2,300 no cost breast cancer screenings, significantly advancing our efforts to combat breast cancer in the community. “This event empowers women to get a mammogram because it saves lives,” said Dr. Regina Hampton, breast cancer surgeon at Luminis Health Doctors Community Medical Center. “With one in eight women in the United States facing a breast cancer diagnosis in their lifetime, and breast cancer being a leading cause of death among women in Prince George’s County, I encourage every woman to start getting mammograms at age of 40, or earlier if they have a family history.”In addition to mammograms, the Pink Ribbon Rally will offer resources and guidance from local organizations, support groups, and healthcare professionals. There will also be inspirational stories from breast cancer survivors, bra fittings, live music, food, and games.Event DetailsDate: Saturday, October 5, 2024Time: 11 am to 3 pmAddress: 8118 Good Luck Road, LanhamAdmission: Free and open to the public
- Women's HealthGeneral Page Tier 3BlogMenopause is one of the most common medical conditions in the world, and one of the least understood. Hot flashes, sleepless nights, and mood swings can all be signs of this major hormonal shift. But symptoms differ from woman to woman, and may be severe or mild. Here’s what you need to know about the signs of menopause — and what options are available to treat them. What Is Menopause? Menopause occurs when you stop having periods. Officially, it begins 12 months after your last period. Menopause occurs because your body makes less of the female hormones estrogen and progesterone, and your ovaries stop releasing eggs. According to the U.S. Department of Health and Human Services Office on Women’s Health, the average age of menopause in the United States is 52. But you might have irregular periods and menopausal symptoms for years before that, during the transition time known as perimenopause. Perimenopause usually lasts about four years, and typically starts in your mid-40s — although the time frame can vary. Symptoms like hot flashes can persist for more than a decade after menopause. Signs of Menopause Every woman’s experience is unique, and yours may be different from your friends or relatives. The intensity of symptoms can also vary greatly. Generally speaking, these are the most common symptoms of menopause: Hot flashes — a feeling of warmth that suddenly spreads over your whole body, sometimes followed by a chill. Hot flashes usually start in your upper body, especially around your face and neck. The sensation might be as short as 30 seconds or last up to 10 minutes. The frequency varies — hot flashes can happen rarely, once or twice a day, or several times an hour. Mood swings — your shifting hormones may cause you to feel irritable, moody, forgetful, or depressed. Difficulty sleeping — you may have trouble falling asleep, or may wake up in the middle of the night with night sweats. Many women have trouble falling back to sleep once awake. Vaginal dryness — during the menopausal transition, vaginal tissue becomes thinner and drier, which can make sex painful. Loss of interest in sex — your libido may diminish as your hormones change. Body changes — as hormone levels decline, you may lose muscle mass and gain fat around your waist. Your hair may thin out and your skin could become drier. Aches and pains — many women experience headaches, joint pain, or muscle pain during menopause. How to Ease Symptoms of Menopause It’s important to talk to your doctor about your menopause symptoms. If you’re suffering, there is hope by taking the following steps: Hormone therapy Your doctor may recommend hormone therapy for relieving hot flashes, vaginal dryness, night sweats, and mood swings. Hormone therapy may also help prevent bone fractures from osteoporosis, decrease your chances of developing heart disease, and lower your risk of dementia. The two types of hormone therapy are: Estrogen therapy — your doctor may recommend estrogen therapy if you had a hysterectomy (removal of your uterus). It comes in patch, pill, cream, gel, spray, or vaginal ring form. Combination therapy — uses both estrogen and progesterone in pill or patch form. It is for women who still have a uterus. Progesterone is used in various birth control methods, but can also help treat symptoms of menopause. Lifestyle changes There are many things you can do at home to help ease menopause symptoms. Consider trying the following: Eat a healthy diet. Eating fried, high-calorie, or fatty foods and drinking sugary soda can make menopausal symptoms worse. Prioritize sleep. Shortchanging rest can aggravate menopausal symptoms. Try to avoid hot flash triggers like caffeine, spicy foods, alcohol, hot weather, and stress. Use vaginal lubricants to make sex more comfortable. Exercise to relieve stress and improve your overall health. If you smoke, make a plan to quit. Smoking can trigger hot flashes and even lead to earlier menopause. To Get Help for Symptoms of Menopause There’s no need to suffer with menopausal symptoms. Make an appointment with a Luminis Health OB-GYN. Ifeyinwa Stitt, MD is an obstetrician gynecologist at Luminis Health.
- News & Press ReleasesGeneral Page Tier 3BlogYou could call it a special delivery for the holidays. Pam Crosby, a devoted knitter and the mother of a Luminis Health nurse, handcrafts tiny hats for each major holiday to brighten the lives of babies in the Neonatal Intensive Care Unit (NICU) at Luminis Health Anne Arundel Medical Center. For families facing the challenges of a NICU stay with their newborns, Crosby’s creations bring comfort and a touch of celebration to an otherwise stressful time. Each piece – whether a costume for Halloween, a bunny bonnet for Easter, or a tiny Santa hat for Christmas – offers warmth, charm, and holiday spirit, helping families to feel more at home during the holidays while their little ones are in the NICU. Pam Crosby, who has been knitting for the NICU babies for ten years, says her goal is to provide comfort and support to these families during their NICU stay. "I know how stressful this experience can be for families, especially around the holidays when everyone longs to be at home with their loved ones," says Crosby. “Creating these little hats and costumes is my way of providing a little bit of joy into their lives. I also do this in honor of the NICU staff — especially my daughter Rachel Frazetti, who shows so much dedication and compassion for their patients every day.” To celebrate their first Christmas, the NICU staff carefully dressed the resident babies in holiday themed hats. The dedicated team then celebrated with a special visit from Santa Claus, who proclaimed them ‘Santa babies’ and confirmed they were all on the nice list, while also capturing memories for families. “On behalf of the entire team, we express our heartfelt gratitude to Pam Crosby for knitting more than 700 hats and costumes over the past decade,” said Sharon Mooney, clinical nursing director of the Neonatal Intensive Care Unit. “Seeing the tears of joy in families’ eyes when they see their little one dressed up for the holidays is truly heartwarming. We couldn’t achieve this without the support of our amazing volunteers and dedicated staff who care for our premature babies and their families.” The Frank Family Birth Center at Luminis Health Anne Arundel Medical Center welcomes approximately 5,000 babies each year. The Level III NICU, known as “Teddy’s Place,” provides specialized care each year for approximately 800 premature babies and high-need infants who need extra support and care at birth. Consistently recognized by U.S. News & World Report and Newsweek, the Annapolis hospital ranks among America’s best for maternity care.
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