Category Archives: Health & Wellness
Eating to Prevent Cancer
By: Patricia Jett, M.D.
Can you prevent cancer by watching what you put in your mouth? Researchers are discovering that eating certain foods – and avoiding others – can reduce your risk of getting certain types of cancer.
‘Good’ and ‘bad’ foods
People who eat more fruits, veggies, whole grains and beans tend to get less cancer. That may be because those foods are high in antioxidants — chemicals that fight the cell damage that leads to cancer. Besides fresh produce, canned and frozen fruits and vegetables have many of the same important nutrients. Be mindful of canned goods, as they may contain more salt.
On the other hand, if you eat a lot of fat, sugar and refined carbs (like white bread), you’re more likely to gain weight and become obese. Obesity is linked to several types of cancer, so it’s important to keep your weight low. Try to limit your carb intake to < 30 grams per serving.
Are you at a healthy weight? Check your Body Mass Index (BMI).
Some healthy eating tips:
- Try to eat at least 2 1/2 cups of fruits and vegetables every day, and get a variety of types and colors. Be adventurous; try something new!
- Choose whole-grain products, such as breads, pastas and brown rice, instead of those with refined grains. Quinoa anyone?
- Avoid high-calorie processed foods and sugary beverages like soda, sweet tea, and juice-flavored drinks. Also watch those flavored waters – read your labels.
- Reduce your intake of processed meats such as bacon, sausage, lunch meats and hot dogs.
- Choose fish and poultry instead of red meat. If you eat red meat, choose lean cuts and smaller portions.
- Try to drink at least 64 oz. of water a day.
Watch out for alcohol
Drinking too much alcohol is also linked to several types of cancer. All types — beer, wine, and spirits — seem to raise your chances. Limit yourself to one drink a day (1.5 oz. liquor, 5 oz wine, or 12 oz beer) if you’re a woman and two drinks a day if you’re a man.
Besides healthy eating, physical activity is important for reducing your cancer risk. Learn more from the American Cancer Society.
Dr. Patricia Jett is a Maryland Primary Care Physicians, LLC partner and practices in MPCP’s Annapolis office. She is certified by the American Board of Family Medicine. She received her medical degree from the University of Maryland School of Medicine and completed her residency program in Family Practice at Franklin Square Hospital Center.
How to Fight Winter Allergies
By: Kimberlee Adkins, M.D.
You survived spring pollen and summer hay fever. Now that the weather has cooled off, you’re due a break from allergies, right?
Maybe not. There are no pollens during the winter, but you still have indoor allergens — things that can cause an allergic reaction. And since you spend more time indoors during the winter, you may be affected more by these allergens than at other times. The big four home allergens are:
- Dander, the dead skin flakes of household pets such as cats and dogs
- Dust mites, tiny creepy crawlies found in bedding, carpeting and upholstered furniture
- Mold spores: Mold grows in damp areas like basements and bathrooms
- Cockroach droppings: These icky critters can live − and poop − anywhere.
Winter allergy symptoms can be confused with cold symptoms: sneezing, wheezing and itchy, watery eyes. However, cold symptoms usually pass in a week or two, so if your symptoms persist, you may have winter allergies.
Allergies At Home
It may not be possible to get rid of winter allergies entirely, but you can reduce your exposure to allergens at home:
- Clean, dust, vacuum and mop regularly, using a vacuum with a high-efficiency particulate air (HEPA) filter. If you can, avoid wall-to-wall carpeting, which provides an ideal home for dust mites.
- Get a HEPA air filter to remove particles from the air.
- Install high-efficiency furnace filters. They capture 30 times more allergens. Also, make sure your furnace fan is always on.
- Wash bedding and pajamas weekly in hot water — at least 130 degrees — to kill dust mites. Use hypoallergenic cases for mattresses and pillows to keep dust mites trapped.
- Reduce dander by bathing your pets once a week. Also, keep them out of your bedroom.
- Remove mold with a bleach solution.
Courtesy Baylor Health Care System
Treating Winter Allergies
If you take steps to reduce allergens in your home, and still suffer from allergies, you have two options for treatment:
- Over-the-counter allergy medicines to relieve your symptoms. Antihistamines and decongestants can provide temporary relief. You might also try steroid nasal sprays.
- Ask your doctor whether you should see an allergist. Allergists can test you for allergies and offer treatments, such as shots or tablets, that can provide long-term relief.
Dr. Kimberlee Adkins is certified by the American Board of Internal Medicine and sees patients in MPCP’s Columbia office.
Don’t Let Stress Harm Your Health
I’m Doctor Sneha Sheth. I’m one of the board-certified family physicians here at Maryland Primary Care Physicians.
Did you know that stress is a normal part of life? In fact, in certain situations, it can save your life.
But, if stress becomes a constant companion, it can do serious harm to your health.
Stress is the body’s reaction to a demand or threat. Your body releases stress hormones that increase your heart rate, tense your muscles, and get you ready for action. This is your “fight or flight” response.
But when the stress becomes a constant state of being, it can cause real damage. It can lead to aches and pains, headaches, anxiety, depression, digestive issues, and even frequent illness due to a weakened immune system.
Many aspects of life can lead to chronic stress: Financial worries, job issues, relationship trouble. Even positive things can cause stress – like retirement, buying a house, or planning a wedding.
So, it’s important to identify and break the patterns of stress in our lives. It can take as little as 10 to 20 minutes a day to reset your body’s stress response.
Meditation can help calm your body and your spirit. Exercise or a short walk outdoors can help the body to release endorphins, which trigger positive feelings in your body. Be sure to get enough sleep. Even pausing to take a few slow and deep breaths can make a difference.
So, if you’re feeling that stress might be gaining the upper hand, talk to your doctor. We’ll work with you to help you break the patterns of stress in your life.
Tackling stress could be key to you feeling better and staying healthy.
Dr. Sheth is certified by the American Board of Family Medicine. She cares for patients at MPCP’s Arundel Mills office.
5 Myths About Childhood Vaccines
By: Daniel Lamphier, M.D.
Vaccinations have been used safely for decades to protect children from diseases such as smallpox, measles, mumps, diphtheria, tetanus and polio. Even so, misinformation about childhood vaccines is widespread, causing some parents to delay or avoid vaccines out of fear they may harm their children.
Here are five common myths about vaccines for kids and the real story about their safety.
Myth 1: The MMR vaccine causes autism.
Autism is a genetic disorder, and this myth arose from a now infamous study published in 1998. The poorly designed study found that 8 of 12 children studied who had received the MMR vaccine displayed autistic behaviors. As no subsequent studies showed similar results, the study was retracted and the author had his medical license revoked for professional misconduct.
Myth 2: Vaccines can make you sick.
You may hear someone say, “I got the flu shot and I got sick.” No vaccine is perfect, and simply getting the vaccine does not mean you cannot become infected, but simply that your likelihood is reduced. A common analogy is the seat belt in your car; you may still get in an accident, but the best protection is still advisable. Additionally, it is always easier to remember the year that you got the flu after getting the flu shot than the many years you may not have become ill.
Some people think that because vaccinations contain traces of viruses or bacteria they can cause the diseases they’re supposed to prevent. Fortunately, vaccines contain dead or inactivated viruses or bacteria, designed to prompt an immune response without causing illness. Vaccines can’t make you ill, but some people may have mild reactions to them, such as soreness at the injection site or flu-like symptoms after getting a flu shot.
Myth 3: Vaccines contain harmful chemicals.
Many ingredients in vaccines have been pointed to as “toxic,” including mercury, formaldehyde, and aluminum. Mercury is indeed a dangerous substance but is only contained in some multidose influenza vaccines presently. Thimerosal, the source of mercury, is in a miniscule amount and in a form that does not build up in the body. Formaldehyde and aluminum are also contained in very low levels, far less than the body sees through other environmental sources. As an example, there is many times more formaldehyde exposure when eating a single pear than in receiving any vaccine.
Myth 4: You should space out childhood vaccines.
The CDC recommends a vaccination schedule for children (see the end of this article), but some parents worry that having so many vaccines may overwhelm their children’s immune systems. Of course, children and adults are exposed to many more foreign substances through the environment around us, and the immune system does not struggle with these.
The challenge with spacing or delaying vaccines is multifold. First, it prolongs the delay until immunity develops to infections that can affect children of any age. Second, it can cause difficulty with daycare, preschool, or kindergarten entry if vaccines are not given on time. Thirdly, if children must come to the office for vaccine catch-up or spaced-out vaccine schedules, they will receive a painful experience many more times than if they are kept on the recommended schedule.
The schedule recommended by the CDC, the American Academy of Pediatrics and the American Academy of Family Practice is continually tested and adjusted to best protect children.
Myth 5: Other people have vaccinated their kids, so I don’t have to.
Many people are current on their vaccinations, providing some protection to the people around them, but not everyone is up to date. If there is a disease outbreak, such as the flu, those who aren’t vaccinated are more likely to get sick. So, you can’t count on other people’s immunity to protect your children.
The bottom line is childhood vaccinations have proven to be safe and effective over many years. Don’t listen to misinformed talk; if you have concerns, ask your doctor.
For an easy-to-read schedule of recommended vaccines for children ages 0-6, click here to view the CDC’s guide.
Dr. Daniel Lamphier attended George Washington University, School of Medicine & Health Sciences, and is certified by the American Board of Family Medicine. He sees patients in MPCP’s Queenstown office.
