Tag Archives: healthy lifestyle

What Are Statins? Benefits, Side Effects, and Why They’re Essential for Your Health

Statins are a powerful tool in managing high cholesterol and preventing heart disease. Since heart disease is the leading cause of death in the U.S., statins can play a vital role by lowering low-density lipoprotein (LDL) cholesterol. This “bad” cholesterol contributes to heart attacks, strokes, and other serious complications.

Some patients have concerns about statins, and we’re here to offer clear, supportive information to help you make informed choices about your health and address any misconceptions.

How Do Statins Work?

Statins are medications that lower cholesterol by reducing its production in the liver. While diet and exercise are key in managing cholesterol, statins offer additional protection for those at risk of cardiovascular disease. Statins are especially important for individuals with conditions like diabetes, coronary artery disease, or those who’ve had a stroke.

Statins could be prescribed if your cholesterol is high or if you have other significant risk factors. Unless immediate action is necessary, lifestyle changes are usually encouraged to see if they can reduce risk before introducing statins.

Common Side Effects of Statins

Most people tolerate statins well, but they can cause side effects as your body adjusts to the medication. Common side effects include:

Headaches
Nausea
Muscle and joint aches
Slight increase in blood sugar levels

Fortunately, these side effects are usually mild and temporary. Should you experience unusual symptoms, your MPCP provider can adjust your treatment plan to ensure you’re comfortable.

Who Should Be Cautious with Statins?

Certain individuals are at greater risk for side effects, including those who:

Are over 80 years old
Have liver or kidney disease
Take multiple cholesterol-lowering medications
Drink excessive amounts of alcohol

For those who fall into any of these categories, your MPCP provider will monitor your treatment closely and potentially adjust your dosage or suggest additional tests to ensure that statins are safe and effective.

Additional Risk Stratification Testing:

CIMT Testing

For patients unsure about starting statins, MPCP offers Carotid Intima-Media Thickness (CIMT) Testing at our Columbia Cardiology office. This simple, non-invasive test measures plaque buildup in your arteries and helps assess your risk of heart disease. CIMT can provide valuable insight into your heart health and help you evaluate your cardiovascular risk and the potential benefits of statins.

CT Coronary Artery Calcium Scoring

Coronary artery calcium (CAC) scoring is obtained through a CT scan. It is most helpful in patients who are being screened who have intermediate or borderline heart disease risk, particularly those with a family history of very early coronary artery disease, if statin therapy decision remains uncertain.

Apolipoprotein B (Apo B) Levels

Apolipoprotein B (Apo B) is a protein that transports cholesterol throughout your body, mainly carrying LDL and very low-density lipoprotein (VLDL), both of which can contribute to plaque buildup in your arteries. Consider Apo B as a taxi that primarily delivers “bad” cholesterol. High levels of Apo B in your blood can increase your risk of heart disease.

Performing an Apo B blood test to measure this protein and better understand your cholesterol levels is not routinely recommended. In certain cases, specifically in those with high triglyceride levels, elevated Apo B levels could indicate the need for cholesterol-lowering treatments, such as statins, to protect your heart health.

The Benefits of Statins

For most patients, the benefits of statins—such as reducing the risk of heart attack, stroke, and heart disease—far outweigh the potential risks. Statins have been proven to help people live longer, healthier lives by improving heart health.

If you have any concerns about statins or risk for other serious complications, your MPCP provider is here to help you decide what’s best for your health.

Dr. Green is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Internal Medicine and the American Board of Family Medicine. He sees patients at the Glen Burnie office.

Spring-clean Your Way to Better Health

By: ARLENE CABRERA, FNP-C

Spring-cleaning is a good way to greet the arrival of warm weather after being cooped up indoors for months. It’s a time to declutter and purge, but it also has real health benefits, from boosting your immune system to reducing stress. Before you pick up a broom, see how making your house cleaner can also make you healthier.

Spring-cleaning can prevent illness
Items in the house you use a lot, especially if several people use them, can be breeding grounds for viruses and bacteria. Things like faucets, doorknobs, cutting boards and counters need to be thoroughly cleaned to prevent the spread of germs.

Tips to prevent illness:

Clean the items you use most, or items that could come in contact with your mouth, eyes or nose, including your cellphone, keyboard, bedding and towels.
Sanitize surfaces with alcohol-based cleaners to kill germs.
Certain parts of the kitchen need special attention, such as the refrigerator and freezer, pantry, counters and cupboards. The kitchen sink can contain more bacteria than a toilet — Yuck! — so clean it regularly.
Wash all your produce before cooking to prevent foodborne illness.
Pay special attention to bathrooms and other places that are shared with family members.

Spring-cleaning can decrease stress and improve mood
We spend most of the winter months inside, and many of us are working at home at least part time due to COVID-19. Stuff tends to accumulate, and clutter can negatively impact our mood and sense of well-being.

Many people find that the process of sorting through items, reorganizing and getting rid of unwanted stuff by tossing, donating or recycling them can be mentally refreshing. Studies have found that people who clean out clutter enjoy better moods and report being able to think and sleep better.

Tips to improve mental health:

Don’t just stack magazines or shove unworn clothes into the closet. Sort through clothing, toiletries, kitchen supplies and paperwork. Get rid of things you no longer need.
To help you sleep better, keep only essentials on your bedside table. Also, one study reported that people who change their sheets often sleep better than those who don’t.
Use cleaning as a de-stressing ritual. As you clean, practice being mindful of the tasks you’re doing. This will help promote a positive attitude and clear mind.

Spring-cleaning protects your immune system
During the winter months, allergens like dust, mold, mildew and pet dander collect in your house. Plus, the blossoming of plants outdoors can bring seasonal allergens into your home, increasing your risk for allergies and other respiratory problems. A clean house can help you breathe better by preventing respiratory issues and supporting a healthy immune system.

Tips to boost your immune health:

Dust all surfaces, including those you may not usually clean, including the legs of furniture, tops of frames and mirrors, tops of lamps and lights, floor baseboards, railings and window sills.
Vacuum your floors – especially the corners — curtains and ceiling cobwebs to eliminate dust. Wash rugs, when possible, and consider having your carpets cleaned to remove deep-down dirt.
Wash all bedding and blankets. Put pillows into the dryer on high heat for 10 minutes to kill any dust mites.
Change your furnace filters to make sure the air in your house stays cleaner.
Take off your shoes at the door to avoid carrying in dirt and dust.

Spring-cleaning reduces risk of injury
Falls at home are a common cause of injuries, especially among older adults. Spring is a good time to make adjustments to your home, or an older parent’s home, to reduce the risk of falls. Having a clear path and removing obstacles can help reduce the risk of accidents.

Tips for a safer home:

Remove clutter from pathways, hallways and staircases. This includes backpacks, shoes, sports equipment, shopping bags and boxes.
Fasten down loose rugs with double-faced tape, tacks or a slip-resistant backing.
Tack electrical cords to baseboards or reroute them along the wall to eliminate the risk of tripping on one.
Move coffee tables, magazine racks and plant stands from high-traffic areas.
Use nonslip mats in your bathtub or shower.

Arlene Cabrera, FNP-C, received her Bachelor of Science in Nursing degree from Far Eastern University, Philippines, and her Master of Science in Nursing degree from Walden University, Minneapolis, Minn. Formerly an intensive care nurse with the University of Maryland Medical System, she treats patients in MPCP’s Arundel Mills office.

Careful with the Caffeine

By: PAUL CHITE, M.D.

For most adults, caffeine helps us wake up in the morning and gives us a pleasant boost during the day. There are a variety of available caffeinated products to suit any taste, from tea and coffee to energy drinks and chocolate.

Caffeine is a stimulant, and its effects increase with the amount consumed. Up to 400 milligrams (mg) of caffeine a day is safe for most healthy adults. That’s the equivalent of about four cups of brewed coffee, 10 cans of cola or two “energy shot” drinks. (See the chart below for the caffeine content of popular drinks.)

Health downsides
As you may know from experience – for example, on days you drink more coffee than usual — too much caffeine can cause some unpleasant side effects. Common side effects include headaches, feeling jittery, increased urination, and irritability. Most side effects are mild, but others are more serious and can cause health problems such as:

Trouble sleeping: Too much caffeine can cause difficulty falling and staying asleep. Even moderate amounts can cause insomnia in some people, especially if you have it too close to bedtime. In fact, caffeine can stay in your system for up to eight hours after you consume it. Lack of sleep can contribute to health problems – such as mood disorders and obesity — so avoid caffeine in the afternoon and evening if you notice it affects your sleep.
Faster heart rate: Caffeine causes your heart to beat a little faster. That’s not a problem for most of us, but if you consume too much, your pulse may stay high too long. It may even feel like your heart beats in an irregular rhythm, sometimes called heart palpitations. Excessive caffeine may even trigger episodes in people who have certain heart conditions, such as atrial fibrillation.
Raised blood pressure: Caffeine can spike your blood pressure for a short while and sometimes over the long term. High blood pressure is linked to other health problems, including heart and kidney disease, so talk to your doctor about how much caffeine you can take if you have high blood pressure.
Worsened menopause symptoms: Women experience the change of menopause around age 50, and caffeine can increase the sudden hot flashes that often happen at this time of life.

Many teens enjoy sugary coffee drinks or caffeine-laden energy drinks, but teens are especially sensitive to caffeine’s effects and should avoid it. Also, caffeine can interfere with fetal development, so women who are pregnant or are trying to become pregnant should talk with their health provider about limiting caffeine use.

Curbing your caffeine habit
Your body gets used to a certain level of caffeine, so if you decide to quit it all at once, you may experience withdrawal symptoms, such as headaches and fatigue. These symptoms are usually mild and resolve after a few days.

A better approach may be to gradually reduce the amount of caffeine you consume until you are caffeine-free. Try these methods:

Cut back slowly: Try drinking one less cup of coffee or one less soda each day or drink a smaller cup of coffee. This will help your body get used to the lower levels of caffeine.
Switch to decaf. Most decaffeinated beverages look and taste much the same as their caffeinated counterparts.
Shorten brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Or drink herbal teas that don’t have caffeine.
Avoid energy drinks: Caffeine is a main ingredient of many energy drinks, so it’s best to avoid them.

Typical caffeine content of popular drinks

Coffee	Sizes	Caffeine content (mg)
Brewed	8 oz.	96 mg
Brewed, decaf	8 oz.	2 mg
Espresso	1 oz.	64 mg
Espresso, decaf	1 oz.	30 mg
Teas	Sizes	Caffeine content (mg)
Brewed black	8 oz.	47 mg
Brewed black, decaf	8 oz.	2 mg
Brewed green	8 oz.	28 mg
Bottled	8 oz.	19 mg
Sodas	Sizes	Caffeine content (mg)
Cola	8 oz.	22 mg
Root beer	8 oz.	0 mg
Citrus-flavored	8 oz.	0 mg
Energy Drinks	Sizes	Caffeine content (mg)
Energy drink	8 oz.	71.9 mg
Energy shot	2 oz.	215 mg

Source: Mayo Clinic

Dr. Chite cares for patients in the Pasadena office. He earned his medical degree from American University of the Caribbean, Saint Maarten, and is certified by the American Board of Family Medicine.

YIKES! I’m Too Young to Have High Blood Pressure and Diabetes

By: DANIEL LAMPHIER, M.D.

When you hear “high blood pressure” and “diabetes,” do you think of health problems your parents or grandparents may have? Unfortunately, a growing number of young adults are dealing with these dangerous conditions. In fact, Millennials (born 1981-1996) are now being diagnosed with high blood pressure and diabetes at greater rates than any other age group.

What’s the cause of this unhealthy trend? Mostly, it’s lifestyle: Millennials eat a lot of processed and fast foods with high levels of calories, sugar, salt and fat. And they tend to be less active, preferring screen time to physical activity. As a result, about 70% of young adults are overweight or obese.

The bad news

Being overweight is a major risk factor for many chronic health issues, especially high blood pressure and type 2 diabetes. Left untreated, these two diseases can have life-long, devastating effects on your health.

High blood pressure (or hypertension) occurs when the force of circulating blood against the walls of arteries is too high. People with high blood pressure are 3.6 times more likely to get type 2 diabetes, 3.5 times more likely to have narrowed or blocked arteries, and five times more likely to suffer a stroke or heart failure. It’s called “the silent killer” because it often has no symptoms and most people don’t know they have it. The only way to detect it is to get your blood pressure checked by a health professional.

Type 2 diabetes results when your body can’t properly manage sugar, resulting in too much sugar circulating in your bloodstream. Diabetes greatly increases your risk of heart attack and stroke, kidney and eye disease, poor circulation and nerve damage. There’s no cure for diabetes but it can be managed through diet and medicine.

The good news

By making some basic lifestyle changes, you can greatly lower your risk for getting high blood pressure and type 2 diabetes, or successfully manage the diseases if you already have them. In fact, some patients are able to improve their condition to the point that they no longer need to take medicine. Here are eight health strategies that apply to both high blood pressure and diabetes.

1. Eat healthy. No surprise here: a healthy diet can lower both high blood pressure and diabetes.

Consume fewer processed foods and fast foods that are high in salt and fat.
Avoid sweet snacks, desserts and sugary drinks such as sodas, fruit juices and fancy coffees.
Get plenty of vegetables, fruits and whole grains.
Choose nonfat dairy and lean meats, such as skinless chicken and fish.
Carbohydrates turn into sugar, so if you’re diabetic watch your carb intake.
No foods are strictly off-limits but focus on eating only as much as your body needs.

2. Reduce salt (sodium) in your diet. There is a strong link between sodium and high blood pressure, so reducing your salt intake is key.

Read food labels. Look for low-sodium versions of foods and beverages.
Eat fewer processed foods like canned soups, lunch meats and boxed meals. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
Don’t add salt. Use herbs or spices to add flavor to food.

3. Exercise. Regular physical activity helps bring down your blood sugar and reduce your blood pressure. Plus, it can help you lose extra pounds. You don’t have to join a gym — just walk fast or ride a bike. Aim for 30 minutes of activity that makes you sweat and breathe a little harder on most days of the week.

4. Lose weight. The bad effects of blood pressure and diabetes often climb as your weight increases, so weight loss is one of the best ways to prevent/control them. Losing even a few pounds can help.

5. Manage stress. When you’re stressed, both your blood sugar level and blood pressure go up. Find ways to relieve stress — through deep breathing, yoga, walking or relaxing hobbies.

6. Quit smoking. Diabetes makes you more likely to have health problems like heart disease, eye disease, stroke, kidney disease, blood vessel disease, nerve damage and foot problems. If you smoke, your chance of getting these problems is even higher. Talk with your doctor about ways to quit.

7. Limit your alcohol. Alcohol can make your blood sugar go too high or too low, and it can also raise your blood pressure. Women should have no more than one drink a day and men should have no more than two.

8. Monitor your blood pressure and get regular checkups. Home monitoring can help you track your blood pressure. Your MPCP provider can also evaluate your health situation and help you make a lifestyle plan you can live with.

Dr. Daniel Lamphier is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Family Medicine. He earned his medical degree from George Washington University, School of Medicine & Health Sciences, and cares for patients in the Queenstown office.