Category Archives: Healthy Lifestyle
Stress: You Don’t Have to Live With It
Have you ever found yourself with sweaty hands before a big meeting or felt your heart pound before getting on a roller coaster? You are experiencing stress.
Stress is an automatic response our bodies have to unexpected or challenging circumstances. Your nervous system kicks into high gear, flooding your body with hormones that elevate your heart rate, increase your blood pressure, boost your energy and prepare you to deal with the problem.
Stress is often useful for helping us to focus on a task and perform at a higher level. But the constant pressures of life ─ such as working long hours, traffic jams, money problems and tensions at home ─ can cause your body’s alarm system to stick in the “on” position. This is chronic stress. Over time, it can interfere with your ability to live a normal life and can contribute to serious health issues, including obesity, heart disease, diabetes, depression, gastrointestinal problems and asthma.
Recognize the symptoms of stress
How do you know when daily stress has become chronic stress? Look for these symptoms:
- You become easily upset, frustrated and moody; feel overwhelmed, like you are losing control; have difficulty relaxing and quieting your mind; feel lonely, worthless, and depressed; and avoid others.
- You have low energy, headaches, upset stomach (including diarrhea, constipation and nausea), chest pain and rapid heartbeat, tense muscles, insomnia, frequent colds and infections, loss of sexual desire and/or ability, nervousness and shaking, cold or sweaty hands and feet, clenched jaw and grinding teeth.
- You experience constant worrying, racing thoughts, forgetfulness and disorganization, inability to focus, being pessimistic or stuck in negative thoughts.
How stressed are you? Take this quick test to find out.
Take steps to de-stress
Even if you are experiencing high levels of stress, you don’t have to stay that way. You can choose to make changes in your life and learn techniques to feel better now and lower the possibility of stress-related health issues in the future.
- Breathe deeply. Just a few minutes of deep breathing can calm you and tame your physical response to stress. You can do it anywhere, such as at your desk or in a parked car. As you breathe out, relax a specific muscle group. Start with the muscles in your jaw. On the next breath out, relax your shoulders. Move through the different areas of your body until you’re feeling calm.
- Focus on the moment. When you’re stressed, you’re probably worried about what to do next or regretful about something you’ve already done. Distract yourself from worry by focusing on what you’re doing right now. If you’re walking, feel the sensation of your legs moving. If you’re eating, focus on the taste and the sensation of the food. Practice being in the moment.
- Keep your problems in perspective. We get stressed when we focus so much on a specific problem that we lose perspective. You need to remind yourself of the ways in which you’re lucky — that you have family and friends, that you have a job and good health. Counting your blessings helps you put your problems back into perspective.
- Identify what’s stressing you. If you feel stressed, write down the cause, your thoughts and your mood. Once you know what’s bothering you, develop a plan for addressing it. That might mean setting more reasonable expectations for you and others or asking for help with household responsibilities, job assignments or other tasks.
- Build strong relationships. Relationships can serve as stress buffers. Reach out to family members or close friends and let them know you’re having a tough time. They may be able to offer practical assistance and support, useful ideas or just a fresh perspective as you begin to tackle whatever’s causing your stress.
- Get enough rest. 7-8 hours of sleep each night is a powerful antidote for stress. Try cutting back on caffeine and alcohol, remove distractions such as television or computers from your bedroom, and go to bed at the same time each night.
- Learn relaxation techniques. Meditation or yoga helps with stress management. Getting good at them will take a little time and practice, but the long-term result is an improved mood and better health.
- Get active. Regular exercise is key to long-term stress management. People who exercise tend to have better moods and more energy than people who don’t. Regular exercise will also lower your risk for many health problems.
Doing these things will help calm you down and lift you up. But if you continue to feel stressed, talk to your doctor. Your doctor can help you learn how to manage stress effectively or, if needed, refer you for additional care.
Dr. Sneha Sheth sees patients in MPCP’s Arundel Mills office. She received her medical degree from St. George`s University, School of Medicine, and completed her residency program in Family Medicine at Robert Wood Johnson Medical Center. She is certified by the American Board of Family Medicine.
Health Effects of Live Music Go Beyond ‘Feeling Good’
A Q&A by Daniel J. Konick, M.D.
Q: Listening to music can make you feel good. What else is there to know?
A: For the first time, a study has demonstrated that live music can produce beneficial physical effects in listeners ─ it reduces the level of the hormone that causes stress.
Q: How was this discovered?
A: Investigators from the Centre for Performance Science in London used volunteers attending concerts featuring the music of composer Eric Whitacre. Over the course of two concerts, the researchers took saliva samples from the participants before the performance and then during intermission. Laboratory testing found significant reductions in the hormone cortisol.
Cortisol is called the “stress hormone.” When the body is under duress, cortisol spikes. It prepares the fight-or-flight reaction by raising sugar levels in the blood. These activities are designed to keep you safe and ready for action. However, if cortisol levels remain high for long periods, the resulting stress can be physically dangerous.
Q: Why is this research important?
A: Ongoing high levels of stress can lead to serious health issues, such as high blood pressure, heart disease, obesity and diabetes ─ not to mention making you feel bad. The research found that live music reduces cortisol levels, so it follows that live music can reduce stress and contribute to relaxation and a feeling of well-being.
Q: What can we take away from this study?
A: Go to a concert. Enjoy the music and the health benefits of relaxation. Just one thing: if you’re going to hear loud music, make sure you wear ear protection. Your ears are important too.
Dr. Daniel J. Konick is an MPCP partner and is certified by the American Board of Internal Medicine. He sees patients in the Queenstown office. He is also part of a musical family: he plays piano and clarinet, his wife plays violin, his older son teaches music and voice and plays piano and violin, and his younger son is studying for his Masters in Music Composition and plays multiple percussion instruments, including the marimba and hammered dulcimer.
Cheers! Tips for Safe Alcohol Use During the Holidays
By: Ariel J. Warden-Jarrett, M.D., FAAFP
The holidays are a time for family, friends and celebration. Unfortunately, it’s also when people sometimes drink too much, with consequences ranging from fights and falls to serious traffic accidents.
People often put themselves at risk because they believe myths about alcohol use ─ common but incorrect beliefs. Let’s look at some of the most common alcohol myths, and then we’ll tell you how to safely enjoy a few drinks during the holidays.
Alcohol myths
I’m in control. At first, alcohol acts as a stimulant, and you may feel happier and confident. But at this stage, alcohol has already reduced your inhibitions and impaired your judgment. As you drink more, you are likely to underestimate alcohol’s effects, making you feel “bullet proof” while seriously eroding your ability to think clearly and control your behavior.
It’s okay, I’m just drinking beer. One 12-ounce beer, a 5-ounce glass of wine, and a 1.5-ounce shot of hard liquor have the same amount of alcohol. It’s not what you drink, it’s how much you drink that matters.
I can still drive. You may think you are safe to drive as long as you’re not slurring your words or acting erratically. However, the coordination needed for driving is compromised long before the signs of intoxication are visible. Plus, the sedative effects of alcohol increase your risk of nodding off or losing attention behind the wheel.
I stopped drinking, so I’m fine. It’s easy to misjudge how long alcohol’s effects last. After you stop drinking, alcohol in your stomach and intestine continues to enter your bloodstream, impairing your judgment and coordination. Your liver can only process about one standard drink every hour, so the effects of drinking can drag on for hours.
I can sober up quickly if I need to. It’s widely believed that coffee, a cold shower or fresh air will get you sober. It’s also wrong. These things may help with drowsiness, but not with the effects of alcohol on decision-making or coordination. There are no quick cures; only time will help.
I ate a big meal, so I won’t get as drunk. Eating before drinking can slow the absorption of alcohol by the body, but it can’t prevent you from getting drunk. Eventually, the stomach will empty from dinner and alcohol absorption will pick up again.
Tips for safe alcohol use
Whether you’re attending or hosting a holiday party, here are ways to consume alcohol safely.
- Pace yourself. A standard drink is one 12-ounce beer, a 5-ounce glass of wine, or a 1.5-ounce shot of hard liquor, and you should have no more than one per hour. And no more than four drinks per day for men or three for women.
- Slow down. Sip your drink.
- Space your drinks. Make every other one nonalcoholic, such as water.
- Eat food before and while you drink to slow down your absorption of alcohol.
- Make plans to get home safely. Remember that a designated driver is someone who hasn’t had any alcohol, not simply the person in your group who drank the least.
If you’re a party host:
- Offer a selection of non-alcoholic beverages and plenty of food.
- Stop serving alcohol at least one hour before the party ends.
- Don’t serve alcohol to an intoxicated guest.
- Don’t let anyone who is drunk drive home.
For more information on celebrating the holidays safely, visit http://www.RethinkingDrinking.niaaa.nih.gov
Dr. Ariel Warden-Jarrett is an MPCP partner and is certified by the American Board of Family Medicine. She practices in the Bowie office.
Water for Weight Loss
Forget expensive diet programs. The secret to maintaining a healthy weight may be… plain water.
A new study suggests that by increasing plain water consumption, you can control your weight. Not only that, but water can also help you reduce your intake of sugar, sodium and saturated fat.
Published in the Journal of Human Nutrition and Dietetics, the study examined the link between plain water consumption and weight. Plain water was defined as water from a tap, cooler, drinking fountain or bottle.
Participants were asked to recall all foods and drinks they consumed, and then researchers calculated the amount of plain water that each participant consumed as a percentage of daily dietary water intake from both foods and drinks.
On a daily basis, the participants consumed an average of about 4.2 cups of plain water, which accounts for just over 30% of their total water consumption.
The average calorie intake for each participant was 2,157 calories, which included 125 calories from sugar-sweetened beverages and 432 calories from desserts, pastries, snack mixes and other foods that are not essential.
The results of the study revealed that people who increased their consumption of plain water by one to three cups daily lowered total energy intake by 68-205 calories each day. They also consumed significantly less sodium, sugar and cholesterol.
Obviously, drinking water is not a silver bullet for weight loss; factors like a healthy diet and exercise are also important. But if more water can reduce your intake of calories, sodium, sugar and cholesterol, our advice to you is: drink up!
Manuel Skow, Physician Assistant, joined MPCP in 2007 and sees patients in the Glen Burnie office. He received his Master of Science/Physician Assistant degree from St. Francis University, and completed his Physician Assistant Preceptorships in Primary Care at the United States Naval Academy Brigade Clinic and Internal Medicine/Cardiology at the Walter Reed Army Medical Center.
