Tag Archives: covid-19

2021 Allergy Forecast: A Bad Year for Everyone?

BY: MICHAEL VOLKER, CRNP

Like taxes, allergy season is one of those things you just can’t avoid. In fact, due to climate change, it may be getting worse. Warmer temperatures lead to more pollen production, so 2021 may be the most intense allergy season yet. And due to COVID-19 quarantine, children may especially have a rough year.

When is allergy season?

It starts in the spring and continues until the fall, but different allergens, the substances that trigger allergies, appear at different times.

March and April: As spring begins, tree pollen is the top allergen, followed by weeds and grasses. In some parts of Maryland, it’s not unusual to see cars covered by the itchy stuff.

May to July: In May, all the trees, grass and weeds gang up to pump out allergens, making it a bad time for allergy sufferers. This is the start of peak allergy season, which continues until July.

July to September: Enter ragweed, a common flowering plant. Ragweed is the leading cause of seasonal allergies, with 75% of all sufferers allergic to it.

October: With temperatures falling and plants starting to go dormant, the air starts to clear, bringing an end to outdoor allergy season. Now it’s possible to breathe a sigh of relief without coughing.

See the Interactive Allergy Forecaster for allergy conditions where you live.

COVID-19 and children’s allergies

Many children have been quarantined for the past year, with limited time outdoors. Now that they’re starting to return to their regular routines, you may notice they’re sneezing, coughing and rubbing their eyes more than they have in past allergy seasons. This may be because spending a year indoors has made them more sensitive to allergies.

Children need some exposure to allergens for their immune systems to learn how to fight them. Since many kids have had limited exposure to outdoor allergens for a year, they may have stronger allergic reactions than they had in the past.

Surviving allergy season

The best thing for both adults and children to do is minimize your exposure to allergens. Try not to go outside when the pollen count is high. Use the Interactive Allergy Forecaster to see what allergy conditions are in your area and get forecasts for tree, grass and ragweed pollen. Other things to try:

  • If you have pets, keep  them in the house on high-pollen days. Pollen may stick to their fur and end up in your nose.
  • Change your AC filters  regularly and consider getting a HEPA air filter to strain allergens out of the air in your home.
  • Use over-the-counter allergy medicines to relieve symptoms: antihistamines to relieve your itchy nose and sneezing, and decongestants to get rid of your stuffy nose.
  • On high pollen days, change your clothes when coming in from outside.
  • Keep windows and doors closed to reduce pollen entering the house.

If your or your child’s allergy symptoms are severe or continue a long time, your health care provider may be able to help or refer you to an allergist.

Michael Volker, Certified Registered Nurse Practitioner, received his Master of Science in Nursing degree from Walden University and is certified by the American Academy of Nurse Practitioners. He sees patients in the Arundel Mills office.

A Good Night’s Sleep in Anxious Times

By: Michael Volker, CRNP

During office visits, it’s not unusual for patients to tell me they’re experiencing stress and anxiety due to the pandemic, and it’s spoiling their sleep. This is normal, I tell them: COVID-19 messes with our lives in many ways, including our ability to sleep well.

Getting a good night’s sleep is more important than ever in these troubled times. If you’re well rested, you lower your risk of getting sick, reduce stress and depression, and generally feel better.

Here are some tips I give my patients who are having trouble sleeping. They’re designed to put your mind at ease so you can get restful, healthful sleep.

Understand what makes you anxious
Think about why your anxiety is bad at bedtime and what you can do to ease it. Do you watch TV news at night? Spend time on social media? Worry that you’re going to get the virus? All these can raise your anxiety level and increase sleeplessness. While it’s impossible to shut off all worry, it helps to avoid things that make you anxious, especially at bedtime.

Exercise during the day
Moderate exercise for at least 30 minutes five or more days a week can help you relax and fall into a deep sleep. Moderate exercise could be a brisk walk where you can still carry on a conversation. Vigorous exercise, like running, is also good, but do it at least two hours before going to bed.

Limit nap time
Long daytime naps can interfere with nighttime sleep. If you do nap, limit yourself to 30 minutes and avoid napping late in the day.

Avoid alcohol and caffeine
Both of these can mess up your natural sleep rhythms and cause wakefulness. Stop drinking alcohol at least two hours before bed, and try not to drink caffeinated beverages after 2 p.m.

Instead, try herbal teas in the evening to relax and unwind. Popular choices include chamomile and lavender, available in many stores.

Develop a bedtime routine
Having a regular bedtime routine tells your mind and body it’s time to slow down and prepare for sleep. Tailor your routine to your own needs, but it could include:

  • Keep to a sleep schedule. A regular bedtime helps maintain your body’s internal clock.
  • Prepare your bedroom. At night, you want a dark, quiet and cool room to fall asleep. Try adjusting your thermostat to a lower temperature, changing to cotton or bamboo linens, or taking a shower/bath before bed.
  • Wash your sheets regularly. Clean linens can also help you fall asleep faster.
  • Quiet your mind. Before you go to bed, empty your worries and anxieties. For example, write down what you have to do the next day and then put it in a drawer. Or write down your anxious thoughts, then crumple the paper and throw it away to let your worries go.
  • Turn off your TV, phone and other electronics at least one hour before bed. Using devices in the bedroom leads to higher insomnia, a later wake-up time, shorter sleep duration, and greater fatigue. If you are watching TV or using your phone at night time, turn on the blue light filter or wear blue light filtering glasses.
  • Find relaxing bedtime activities. Calm your mind by reading a book, listening to soothing music, deep breathing, or meditating.

Try melatonin instead of sleeping pills
Melatonin is a hormone in your body that plays a role in sleep. It is available as a supplement, which some people take to help them fall asleep. Melatonin is not habit forming. Try to avoid other night time medications, such as Tylenol PM or Advil PM. These contain diphenhydramine (Benadryl). Usually they only help you fall asleep and do not promote restful sleep, and diphenhydramine can also become habit forming.

If you wake up
If worry makes you wake up in the middle of the night, try this:

  • Don’t lie there, get out of bed.
  • Remove yourself from the bedroom or sit in a chair in the bedroom.
  • Do screen-free activities to get sleepy again.

Know when to contact your doctor
During this time of COVID-19, nearly everyone has an occasional sleepless night, but if your sleeplessness continues, contact your MPCP provider. We can help you identify and treat any underlying causes that may be keeping you from a good night’s sleep.

More resources for you:
9 Resources for Coping with Coronavirus Anxiety, Healthline
9 Tips for A Good Night’s Sleep, Psych Central

 

Michael Volker, Certified Registered Nurse Practitioner, received his B.S. in Nursing degree from University of Maryland Baltimore School of Nursing and his M.S. in Nursing degree from Walden University, Minneapolis, Minnesota. Mr. Volker is certified by the American Academy of Nurse Practitioners. He sees patients in the Arundel Mills office.

 

Free Online Workouts to Help You Safely Meet Your Fitness Goals

By: Patricia Chambliss, M.D.

Is getting more exercise one of your New Year’s resolutions? Has being quarantined for months led to some unwanted pounds?

Many of my patients tell me they’d like to take an exercise class but don’t want to risk being around a room full of people. If that’s your case, virtual workouts could be for you.

There are dozens of free exercise programs online, ranging from short core sessions to extended yoga classes. They range from easy to hardcore, require little or no equipment, and can be done in the safety and privacy of your home.

Below, I link to a few sample classes, but for more options see this HuffPost article that lists 50 free workouts. You’re sure to find something you like.

  • GymRa offers a range of workouts, including 5- to 15-minute sessions for beginners, abs workouts, dumbbell workouts, no-equipment workouts, total body routines and yoga sessions.
  • See Sweaty Betty for yoga workouts, HIIT routines, and many other types of routines. Whether you’re a beginner or experienced, Sweaty Betty will get you working at the right level.
  • eFit30 gives you yoga, Pilates, and gentle muscle strengthening workouts. They are 20 to 40 minutes long and will give you a satisfying workout.
  • How about weight training at home without buying expensive weights? Turbulence Training shows you how to do no-equipment bodyweight workouts to burn fat and get lean. These sessions are mostly under 10 minutes and can be used to create your own workouts.

If you haven’t worked out for a while, I recommend taking it easy and building up your strength and stamina. And if you have an underlying health condition, it’s always a good idea to consult your MPCP provider before starting an exercise program.

More resources for you
How to Start Exercising: A Beginner’s Guide to Working Out, Healthline
Exercise Is the Immune System Booster You Need Right Now, WebMD

 

 

Dr. Chambliss joined Maryland Primary Care Physicians  in 2013 and is certified by the American Board of Family Medicine. She sees patients in the Pasadena office.

Tips for Dealing With Isolation During Covid-19

By: Ariel Warden-Jarrett, M.D., FAAFP

People are meant to be together. Relationships and community are an important part of our lives, and we need meaningful connections to be happy and healthy.

To stay safe during the Covid-19 pandemic, we have been forced to cut ourselves off from some of our normal connections: family, friends, coworkers and social activities. This enforced social isolation is more than unpleasant, it can result in emotional and physical problems.

The Health Effects of Isolation

Changes to our daily lives can be unsettling, and the extended isolation we’re experiencing can lead to negative health effects, such as:

  • Sadness: Being deprived of our regular routines and social contacts can cause feelings of loss and sadness.
  • Depression. Being isolated and lonely can lead from sadness to depression, and depression can, in turn, make you want to withdraw further from others.
  • Anxiety. Loneliness and isolation can cause anxiety, and if anxiety increases you may suffer from irrational fears.
  • Lack of sleep. Socially isolated people tend to have more restless sleep, insomnia, or not enough sleep. This leads to fatigue, lack of focus and concentration, irritability and mood swings.
  • Heart disease and stroke. There is a strong link between emotional and physical health. Isolation can result in heart disease or stroke due to the lack of support to promote healthy lifestyle choices.

 

Tips to Maintain Connections

Quarantining is necessary during the pandemic, but there are simple things you can do to maintain your social connections and stay healthy. Here are some ideas to get you started:

  • Make a call. Have daily check-ins with close friends and family. Make a list of people to call, text or video chat. Try iPhone Facetime, Skype or Google Hangouts for face-to-face chats.
  • Use Zoom or another platform to have a “party” with friends. Zoom allows you to connect with several people at once, so it’s ideal for occasions such as happy hours or birthdays.
  • Get the popcorn. Watch your favorite shows or movies with family, or with friends over video platforms.
  • Share a meal. Make time to connect as a family over dinner. Or schedule a time to eat with a friend via video chat.
  • Take up a hobby. Hobbies can fill the hours while enriching your life. Rediscover an old interest, such as art, music, writing or try something new. There are many hobbies you can do with a family member or while Facetiming with a friend.
  • Exercise. Exercise is a great way to release natural endorphins and relieve feelings of anxiety. Take a walk with a family member or socially distanced friend. There are also many free online workouts you can do indoors with someone else. See the article in this issue to get started.
  • Give back. Think how you can support neighbors, friends, family, your community or coworkers. Make a contribution to your local food pantry. Clean out your closet and set aside things for donation. Bake something or make a meal for a friend and drop it off at their front door.
  • Foster a pet. Having a furry friend keep you company helps ease anxiety and depression from isolation. If you already have a pet, make time for walks and play. If not, check with your local animal shelter to learn about fostering or adopting.

Being quarantined hasn’t been easy for any of us. If you find that your feelings of loneliness and sadness are interfering with your life, reach out to your MPCP provider. We can help with advice or treatment to see you through the hard times.

 

Ariel Warden-Jarrett, M.D.Dr. Warden-Jarrett is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Family Medicine. She holds her medical degree from George Washington University School of Medicine and Health Sciences, and sees patients in the Bowie office.