Category Archives: Health & Wellness
Type 2 Diabetes and the Path to Wellness
Hi, I’m Doctor Zarzuela. I’m one of the doctors here at Maryland Primary Care Physicians.
We’ve all seen the negative consequences that our American lifestyle and diet can have.Poor eating habits, inactivity, and stress – it all takes a toll and can lead to diabetes.
If you’ve been diagnosed with type 2 diabetes, it’s time to take steps to manage the disease.
Let’s start with the most important thing to know – and that is your health is in your hands.
You can improve your diet. You can get out and start moving. And you can reduce your stress.
You can join other diabetes patients just like you, who made the changes.
Your primary care doctor can provide the support and the tools to succeed ─ like a glucose monitor to help you stay on track. And you may be referred to a nutritionist, to help you eat better.
As you do the right things to bring your blood sugar back to normal and keep it there, your primary care doctor will be your biggest fan.
It starts with making the changes that can make you healthy again. You’ll see for yourself – your health is in your hands.
For more information, or help managing your diabetes, contact Maryland Primary Care Physicians.
Dr. Zarzuela received his medical degree from the University of Maryland School of Medicine and is certified by the American Board of Internal Medicine. He sees patients in MPCP’s Pasadena office.
Type 2 Diabetes: Your Health Is in Your Hands
Q&A with Dr. Jose Zarzuela
Q: What is diabetes?
A: Diabetes is a chronic health condition when your body can’t properly use the glucose (sugar) you get from food, causing it to build up in your blood to unhealthy levels. If not controlled, diabetes can lead to heart and blood vessel disease, stroke and kidney failure, among other things.
Q: How many people have diabetes?
A: Type 2 diabetes, the most common kind of diabetes, is a growing problem. An estimated 23 million Americans have it, and many more are at risk for developing it.
Q: How do you get type 2 diabetes?
A: Risk factors include a family history of diabetes and ethnicity: African Americans, Hispanics and American Indians have higher rates. But negative factors in our American lifestyle, including obesity, inactivity and stress, can also increase your risk. In fact, 80% of people with type 2 diabetes are overweight.
Q: If I get type 2 diabetes, will I be on medicine the rest of my life?
A: No. Medicine is often helpful, but many of my patients have made lifestyle changes to successfully manage their diabetes and minimize its effects on their health. You can, too.
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- Improve your diet: Keep track of your carbohydrates so you don’t go overboard, and stay away from sweet drinks and other sugary foods. Get lots of dietary fiber through plant-based foods like fruits, vegetables and whole grains. Avoid foods with trans fats, and get lean protein from sources such as fish, chicken, dairy, beans or vegetables. You doctor may also refer you to a nutritionist to help you eat better.
- Get up and start moving: 30-60 minutes of moderate exercise each day, like walking, biking and swimming, can help you lose weight and keep it off.
- Reduce your stress: Stress pushes up blood glucose and raises your blood pressure. Ways to reduce stress:
- Do breathing exercises
- Tense your muscles and then release them
- Go on a walk or jog
- Stretch
- Do an activity you enjoy, like a hobby
- Replace negative thoughts with positive ones.
As you do the right things to bring your blood sugar back to normal and keep it there, your doctor can provide support and tools to help you succeed ─ like a glucose monitor to help you stay on track. In many cases, patients who make healthy lifestyle changes are eventually able to stop taking diabetes medicine.
Managing your diabetes starts with making the changes that can make you healthy again. You’ll see for yourself – your health is in your hands.
Dr. Zarzuela received his medical degree from the University of Maryland School of Medicine and is certified by the American Board of Internal Medicine. He sees patients in MPCP’s Pasadena office.
Surprising Health Benefits of Cold Weather
By: John A. Billon, M.D.
Although cold weather is often associated with health problems such as cold and flu, you may be surprised to learn that the cold has some health benefits, too. Read on to learn how lower temperatures can be good for you.
Fewer allergies: Plants don’t make pollen in the winter, so we allergy sufferers generally feel better in cold weather.
Less bug-borne disease: Pesky insects like mosquitoes and ticks are in short supply in cold weather, greatly reducing our risk of catching the nasty diseases they may carry, such as West Nile virus, Lyme disease and Zika virus.
Reduced inflammation: Similar to putting ice on an injury, cold weather can reduce inflammation and pain. One study found that runners exposed to cold temperatures recovered faster from workouts. This suggests that exercising in winter may result in less inflammation and soreness than in the summer.
Improved brain function: There’s evidence suggesting our brains work better at cooler temperatures. One study found that 62 degrees was the best for schoolchildren to learn, and other research found that people study better when the weather is cold.
Increased fat burn: Besides your body using more calories to stay warm, research suggests being cold can increase your ability to burn fat. It may trigger “brown fat” in the body, a good fat that can burn off other “white” fat. Also, exercising in cold weather boosts your body’s energy expenditure for hours afterwards, so you end up burning more calories.
Better emotional health: We’re less likely to be out and about in cold weather, causing us to spend more time with family and friends. Social interactions like these have been shown to reduce stress, making us more relaxed and happier. Also, if you experience seasonal depression – known as the “winter blues” ─ your doctor may recommend a vitamin D supplement to boost your mood and keep your emotions on an even keel.
Dr. Billon received his medical degree from Jefferson Medical School, completed his residency program in Family Practice at Stamford St. Peters University Hospital and Robert Wood Johnson, and is certified by the American Board of Family Practice. He practices at MPCP’s Arnold office.
Hypertension: Making Some Noise About the ‘Silent Killer’
By: Pio Poblete, M.D.
Most people who have hypertension don’t know it.
Hypertension, or high blood pressure, is when the pressure of the blood in your arteries rises to an unhealthy level. Left untreated, hypertension can lead to heart attacks or heart failure, strokes, aneurysms, and damage to your eyes and kidneys.
Even though hypertension is dangerous, most people experience no symptoms. They can be on the edge of a serious health episode and not still have a clue. That’s why hypertension is called “the silent killer.”
Are you at risk?
There are many factors that can put you at risk for hypertension:
- Age. The older you are, the more your risk of high blood pressure grows.
- Race. High blood pressure is widespread among blacks, and health complications from it tend to be more serious.
- Family history. If you have close relatives with hypertension, you are more likely to get it.
- Unhealthy weight. The more you weigh, the more the pressure you put on your artery walls and the higher your blood pressure.
- Being a couch potato. People who are inactive tend to have a higher heart rate, making your heart work harder and putting more pressure on your arteries.
- Using tobacco. Whether you smoke, chew or are just around people who smoke (secondhand smoke), tobacco can cause your arteries to narrow, increasing your blood pressure and straining your heart
- Too much salt (sodium). Before you reach for the salt shaker, too much sodium in your diet causes fluid retention, leading to higher blood pressure.
- Too much booze. Having more than three drinks in one sitting can raise your blood pressure to unhealthy levels, and long-term heavy drinking can cause heart damage.
- Stress. High levels of stress raise your blood pressure. And if you cope with stress by eating more, using tobacco or drinking alcohol, you only make the problem worse..
Your Next Step
Even though hypertension usually has no symptoms, it can be easily detected. Have your blood pressure checked at your next doctor’s appointment.
If you are diagnosed with hypertension, you can work with your doctor to control it. Your doctor may prescribe medicine, but you will also need to make lifestyle changes to keep your blood pressure down to healthy levels:
- Eating a healthier diet with less salt
- Exercising regularly
- Quitting smoking
- Limiting alcohol
- Losing weight and maintaining a healthy weight
People who make lifestyle changes and get their blood pressure under control can often reduce their need for medicine, and sometimes even stop taking it.
If you haven’t had your blood pressure checked in the last year, now’s the time to contact your doctor. Don’t let the silent killer sneak up on you.
Dr. Pio Poblete is an MPCP partner and sees patients in the Columbia office. He received his medical degree from University of Virginia School of Medicine and is certified by the American Board of Internal Medicine.
