Tag Archives: healthy lifestyle

Protect Your Health: Simple Steps to Manage & Prevent Diabetes

Protect Your Health: Simple Steps to Manage & Prevent Diabetes

Diabetes is a chronic condition affecting around 38 million Americans, with 90-95% of them having Type II diabetes. When blood sugar, or glucose, is too high, it can lead to serious health complications affecting the eyes, kidneys, nerves, and heart, and can even increase the risk for certain cancers. The good news? With the right steps, you can lower your risk and manage diabetes to live a healthier, more vibrant life.

Lifestyle Interventions Can Help with Diabetes Prevention

Unfortunately, the number of Americans with Type II diabetes is growing – as is the number of Americans with prediabetes. Prediabetes is defined as having elevated blood sugar, before reaching the levels needed for Type II diabetes. 

About 1 in 3 adults in the U.S. has prediabetes, yet over 80% aren’t aware. Without action, many could develop type 2 diabetes within five years. However, it is possible to prevent progression or even reverse prediabetes through simple lifestyle interventions like a well-balanced diet, staying active, and maintaining a healthy weight.

Ask your MPCP physician if you’re at risk for diabetes or prediabetes, and learn steps to protect your health.

Know the Symptoms

Regular screening is key, especially if you have risk factors for Type II diabetes. Early detection can make all the difference. Knowing the symptoms can help you know when you should request screening or speak with your physician:

  • Increased Thirst
  • Frequent Urination
  • Fatigue
  • Blurred Vision

Risk Factors You Should Know

While some risk factors can’t be changed, others are within your control. Major risk factors include:

  • Being overweight or obese
  • Leading a sedentary lifestyle
  • High blood pressure
  • Family history of diabetes

If you have one or more of these risk factors, consider talking to your MPCP physician about screening options and lifestyle adjustments.

Take Action to Lower Your Risk

  1. Choose a Balanced Diet: Focus on whole grains, lean proteins, and vegetables. Limit sugary and processed foods to help keep blood sugar stable.
  2. Stay Active: Aim for at least 150 minutes of moderate exercise weekly. Regular activity improves insulin sensitivity and helps regulate blood sugar.
  3. Stay Hydrated: Drinking plenty of water supports healthy blood sugar levels and supports your overall wellness.

Keep Up with Screenings: Regular check-ups can catch changes early. If you’re at risk, ask your MPCP physician about scheduling a diabetes screening.

For Those Managing Type II Diabetes—Small Changes, Big Impact

If you’re managing diabetes, daily habits are crucial. Here are a few tips to stay on track:

  • Monitor Blood Sugar: Regular checks help you understand how food, activity, and medications impact your levels.
  • Manage Stress: Chronic stress affects blood sugar. Try techniques like deep breathing, meditation, or hobbies to reduce stress.

Check Your Feet: Diabetes can cause circulation issues, particularly in the feet. Inspect your feet daily to catch potential issues early.

Ask Your MPCP Physician

Concerned about your risk of developing Type II diabetes or need guidance on managing it? Your MPCP physician can help you create a personalized plan that aligns with your lifestyle and health goals.

Take control this Diabetes Awareness Month—get in touch to connect with your MPCP provider for support and guidance to protect your health and live well with diabetes.

 

 

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

 

Paul Chite, M.D.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.