- WellnessGeneral Page Tier 3BlogWhether 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. Authors 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.
- Men's Health, Heart Care, Patient StoriesGeneral Page Tier 3BlogIt had been a good night. After celebrating Mass, Father Jim Kiesel, a pastor at St. Joseph Parish in Odenton, took a group of seminary students he was supervising out to dinner. “We had a ball,” Father Jim says.“I felt great.” But when he got home, Father Jim, 58, says he started having pains in his chest and a tingling down his arm. His chest felt heavy. So he phoned a parishioner, who is also a nurse, for advice. “She told me to call 911 immediately.” It was the best advice he could have received. When Father Jim arrived at the emergency room of AAMC, he was quickly diagnosed with what’s called ST-segment elevation myocardial infarction, or STEMI, the most severe and dangerous form of heart attack, in which the blood flow in a coronary artery is completely blocked. Elizabeth Reineck, MD, an interventional cardiologist at AAMC, says the situation was grave: “The artery to the back side of his heart was completely blocked. We worked rapidly to get him to the catheterization lab and open up his artery.” 1,000 Lives—and Counting Luckily, Father Jim had arrived at the right place. AAMC’s Emergency Heart Attack Program has saved more than 1,000 lives since its introduction in 2002. It’s a certified intervention center, and the response time is among the best in the country. “The goal is to open a patient’s artery within 90 minutes from the time they arrive at the hospital,” Dr. Reineck says. “But here at AAMC, the vast majority of our patients have their artery open within 60 minutes.” In the catheterization lab, Father Jim received an emergency angioplasty. During the procedure, a balloon-tipped tube is threaded into the blocked artery and then inflated. He also received a stent, a tiny wire-meshed tube that holds the artery open. Father Jim says he feels incredibly lucky. The intervention saved his life, and the care that followed as he recovered at AAMC was compassionate and professional. “Anything I needed, they were right there to help me,” he says. The Doctor-Patient Partnership Father Jim says what has really stuck with him is the way Dr. Reineck and fellow cardiologist Jerry Segal, MD, interacted with him, “as an equal.” “So often doctors are in and out, but Dr. Reineck and Dr. Segal really took time with me,” Father Jim says. “It wasn’t just business—it was genuine care.” For her part, Dr. Reineck says she works hard to create a partnership between doctor and patient. “If you respect patients, they are more likely to value the information you provide,” she says. “For instance, if you help patients understand why the medication is important, they are much more likely to take it.” It’s worked for Father Jim. Despite eating well and exercising regularly, he admits he had one serious vice before his heart attack—cigarettes. “I’d been a smoker since I was 17.” But no longer. “I’m a reformed smoker now,” he says. Father Jim is also participating in AAMC’s Cardiac Rehabilitation Program, which offers medically supervised exercise and counseling. Now, Father Jim is again at work at St. Joseph, easing back into normal life. He says perhaps his biggest challenge these days is learning to let people take care of him instead of always taking care of others. “I have a long life ahead,” he says. “I’m confident of that.” And he adds happily, “I also expect to have a long relationship with my cardiologist.” Are you at risk? Learn your heart age and risk for heart disease with our free online heart health profiler. Contributor Elizabeth Reineck, MD, is an interventional cardiologist at Anne Arundel Medical Center.
- Cancer Care, Women's HealthGeneral Page Tier 3BlogWith Angelina Jolie in the news recently for preventatively having her ovaries removed—following a preventative double mastectomy just two years ago—many women have questions about genetic counseling and the role it can play in determining your risk for breast and ovarian cancer. If you test positive for one of the main breast cancer genes, called the BRCA genes, you have up to an 85 percent greater lifetime risk for developing breast cancer, as well as an increased risk for ovarian cancer. Plus, if you’ve already had breast cancer there’s a significantly increased risk for having another breast cancer—nearly 65 percent. If you find out you have a genetic mutation that puts you at an increased risk of another breast cancer, this may change your initial surgical decision. Instead of pursuing a lumpectomy or a single mastectomy, you may instead choose a bilateral mastectomy. Also, if you are a BRCA carrier you may elect to have your ovaries removed by a certain age because currently we do not have an effective way to screen for ovarian cancer. Genetic counselors help you figure out the best plan of care if you have or are at risk of having a genetic condition. To make sure you are fully informed before making a decision to proceed with genetic testing, the counselor discusses benefits and limitations, as well as the implications for you and your family of the possible test results. The genetic counselor reviews your medical and family history, providing information regarding the genetics and natural history of hereditary cancer syndromes and reviewing personalized options for risk reduction and increased cancer surveillance. The goal is to provide a comprehensive risk assessment to determine if genetic testing is reasonable and which genetic test is most appropriate. The family history takes into account at least first-, second-, and third-degree relatives to establish whether there’s a pattern of cancer in the family that may indicate an increased likelihood of an inherited mutation. Since the majority of cancer is not hereditary, things such as shared environment and lifestyle factors are important to consider. Taking a complete family history allows the genetic counselor to look for certain red flags that guide the discussion and help identify who can benefit from genetic testing. Ideally, genetic testing starts with a family member who has had cancer because that provides the most useful information for the entire family. While the analysis and interpretation of genetic test results are complex, the test itself only requires a saliva sample or a blood draw and the testing is completed in several weeks. It’s important to know having a genetic mutation does not mean you will definitely develop either breast or ovarian cancer. Figuring out how to address the increased risk is a personal decision that should be made following consultation with your doctor. Genetic counseling can provide information to patients to help them choose the best course of treatment, but ultimately the patient and their family will decide what is best for them. If you think you may be at high risk for breast or ovarian cancer, talk with your doctor about whether genetic counseling may be right for you. Health insurance often covers genetic counseling, so check with your individual plan. Learn more about genetic counseling at Anne Arundel Medical Center. Author By Ashley Allenby, MGC, CGC, certified genetic counselor at Anne Arundel Medical Center. To reach her, call 443-481-4295.
- Orthopedics, WellnessGeneral Page Tier 3BlogYou’ve trained hard, stayed consistent and pushed through every mile. Now it’s time to make it count. Dr. Max Coale, foot and ankle orthopedic surgery specialist, shares his top tips to help runners feel their best before, during, and after race day. Pre-Race Checklist Fuel up smart. Carbohydrates are essential for energy. Eat a balanced breakfast but stick to what you know — race day isn’t the time to try something new. Drink water in the days leading up and the morning of. Stay hydrated. Drink plenty of water in the days leading up to your race and on the morning of. Consider adding electrolytes to maintain balance and prevent cramps. Stretching. Proper stretching and warmups before the race can help you avoid injury and feel your best. Take 5–10 minutes to warm up with dynamic stretches like ankle circles, calf raises, and leg swings. Stay calm and listen to your body. Keep your thoughts positive and focus on the excitement of race day. But don’t ignore pain — mild discomfort can be an early sign of overuse or a developing injury. Post-Race Checklist Cool down. Keep walking for 5–10 minutes after you run to gradually lower your heart rate. Try some light stretches, focusing on calves and hamstrings. Prioritize recovery. Your body needs rest to repair. Avoid high-impact exercise for 1–2 days post-race and consider active recovery like swimming, yoga or cycling. Use RICE when needed. If you notice swelling or tenderness in your foot or ankle, follow the RICE method: rest, ice, compression and elevation. Follow up. Ongoing pain after running isn’t normal. Luminis Health is here to help you get answers and get back to what you love. Authors Schedule an appointment with foot and ankle orthopedic surgery specialist, Dr. Max Coale.
- WellnessGeneral Page Tier 3BlogNovember is National Family Caregivers Month, a time to recognize the love and dedication that go into caring for others. With the holidays approaching, it’s also a wonderful time to connect with older friends and family to ensure they’re feeling well and supported. According to the latest census, that’s more important than ever since Maryland’s population of older adults is growing faster than most of the country. And many people, including your older loved ones, need additional assistance to manage their health. Here’s what you should know to keep them — and yourself — healthy, should you become a caregiver. Recognizing when it’s time to help It can be difficult to tell if your loved one is struggling. Watch for these common signs: Changes at home: Is their space clean and safe? Are they eating well taking and taking medications as prescribed? Memory problems: Occasional forgetfulness is normal, but regular confusion or poor decision-making may signal a larger issue. Mental health concerns: Look for signs of depression, anxiety, or hopelessness—and seek help promptly if needed. Other health concerns: Difficulty walking, falling, poor hygiene or significant weight changes can all indicate the need for more support. Isolation is another red flag. Supporting their health and independence If you take on a caregiver role, be specific about how you can help. Offer to drive them to appointments, cook together on weekends, or plan regular social activities. You can also strengthen their care by: Being their advocate: Help communicate their needs to their healthcare providers. Coordinate appointments: Schedule and provide transportation to medical visits. Tracking health information: Keep a list of medications, health changes, and care plans. Manage medications: Use a pill organizer and create a schedule to prevent missed doses. Taking care of yourself Caring for an older loved one can be deeply rewarding, but also demanding. To avoid burnout, focus on the 4Ms of caregiving: What Matters: Identify the goals that are most important to both of you. Share them with health care providers and set aside time for yourself. Mobility: Encourage your loved one to stay active, and make time for your own exercise and well-being. Mentation: Report cognitive changes to their provider, and protect your own mental health by connecting with friends or joining a support group. Medication: Review prescriptions with their care team and ensure both of you eat well and stay hydrated. Don’t hesitate to ask for help if you need it. Making those requests — even for small tasks — can help you avoid caregiver burnout. Additionally, be sure you get enough sleep and practice stress reduction techniques like meditation or yoga. How we can help Luminis Health is proud to be a national leader in age-friendly care. In fact, the Institute for Healthcare Improvement recognized two of our hospitals for excellence in older-adult services. Luminis Health Anne Arundel Medical Center in Annapolis was named one of five Age-Friendly Health System Pioneers nationwide. In addition, Luminis Health Doctor Community Medical Center in Lantham — and our primary care practices — earned the Age-Friendly Healthy System Level 2-Commited to Care Excellence designation. With this widespread expertise, we’re ready to walk with you every step of your caregiver journey. Visit our caregivers page for additional caregiving resources. Authors Lillian Banchero, MSN RN, is the program coordinator for Luminis Health’s Institute of Healthy Aging.
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