Tag Archives: healthy living

Dr. Ariel Warden-Jarrett Featured on Good Day DC to Discuss Flu and Cold Prevention

Dr. Ariel Warden-Jarrett Featured on Good Day DC to Discuss Flu and Cold Prevention

Dr. Ariel Warden-Jarrett from MPCP’s Bowie office joined Fox 5 DC to share expert tips to avoid cold and flu this fall—just in time for the holidays!

Catch the full segment from Good Day DC with Steven Chenevey and learn how simple lifestyle changes and proactive health habits can keep you feeling your best all season long.

Watch here: https://www.fox5dc.com/video/1547202

Dementia Prevention: It’s Never Too Early (or Too Late) to Start

More than 55 million people worldwide live with dementia, a figure expected to nearly triple by 2050, with 10 million new cases each year. Dementia is one of the leading causes of disability and dependency among older adults globally. It can be overwhelming for patients, families, and caregivers, with significant physical, emotional, and financial impacts.

While dementia isn’t fully preventable, addressing modifiable risk factors early and continuing throughout life can reduce the likelihood of developing it. Research suggests that around 45% of dementia cases could be delayed or prevented by managing these risk factors. The good news? It’s never too early or too late to make these changes.

Proactive Steps to Reduce Your Risk of Dementia

Dementia isn’t just a concern for older adults. Risk factors accumulate across your lifetime. Poor nutrition, lack of physical activity, and even social isolation starting in childhood can contribute to cognitive decline later in life​. However, taking steps to reduce these risks at any age—from your 20s to 70s—can still make a meaningful difference.

No single behavior guarantees dementia prevention, but proactive changes can lower your risk. Here are several evidence-backed ways to support your brain health:

  1. Stay Physically Active: Regular exercise promotes blood flow to the brain and supports overall brain health.
  2. Maintain Heart Health: Keep blood pressure, cholesterol, and blood sugar in check, as hypertension and diabetes increase dementia risk.
  3. Avoid Smoking: Smoking damages blood vessels, reducing oxygen to the brain. Quitting at any age can benefit brain health.
  4. Eat a Brain-Healthy Diet: A diet rich in fruits, vegetables, whole grains, and healthy fats (like those in fish, nuts, and olive oil) protects the brain.
  5. Get Regular Hearing Checkups: Hearing loss increases dementia risk. Protect your hearing and seek treatment if needed.
  6. Get Your Vision Checked: Vision loss is associated with increased dementia risk. Vision-correcting measures like eyeglasses, contacts, and cataract surgery can help prevent vision loss. 
  7. Stay Socially Engaged: Social connection help prevent cognitive decline. Join activities, spend time with loved ones, or try new hobbies.

Prevention at Any Age

Starting these healthy habits early is ideal, but taking action at any age can benefit brain health. Younger adults can focus on building lifelong habits such as regular physical activity, balanced nutrition, and stress management. Midlife is a crucial time to address heart health, quit smoking, and stay engaged socially and mentally. Keeping your mind active through reading, puzzles, and social interaction can slow cognitive decline ​for older adults.

Take Control of Your Health

In addition to reducing your risk of dementia, these healthy habits can improve your overall health, lowering your risk for conditions like heart disease, diabetes, and stroke. Unfortunately, there is still a lack of awareness and understanding surrounding dementia, which often leads to stigmatization and barriers to diagnosis and care. If you’re concerned about your risk for dementia or want to learn more about how to protect your brain health, starting a conversation with your MPCP provider is a great first step. We’re here to help you navigate these concerns.

 

 

Dr. Rahman joined Maryland Primary Care Physicians in 2024, and sees patients in the Arnold practice. She earned her Doctor of Medicine degree from Grace University School of Medicine, and completed her residency at Luminis Health Anne Arundel Medical Center in Annapolis.

Should You Take a Multivitamin?

Do you take a multivitamin every day? You’re not alone—about one in three Americans rely on them to meet their nutritional needs. But are they necessary?

Multivitamins may not be necessary for most healthy adults who eat a balanced diet. Instead, focusing on nutrient-rich whole foods can provide all the vitamins and minerals your body needs.

Let’s examine why a balanced diet might be better than a multivitamin for most people (and the situations when a supplement may still be helpful).

Why Whole Foods Are Better Than Multivitamins

For most adults, research shows that multivitamins don’t offer significant benefits if you’re already getting nutrients from food:

  • Limited Health Benefits: Studies from Johns Hopkins and Harvard suggest multivitamins don’t prevent chronic conditions like heart disease or cancer​​.
  • More Than Just Vitamins: Whole foods provide fiber, antioxidants, and other beneficial compounds that supplements can’t match.
  • Cost Savings: The average multivitamin costs between $10 and $30 monthly. Instead of spending that money on vitamins, investing in fresh, healthy foods that you enjoy eating can be better for your overall health​.

What a Balanced Diet Looks Like

A nutrient-rich, satisfying diet can provide all the vitamins and minerals you need. Here’s what to focus on:

  • Fruits and Vegetables: The CDC recommends filling half your plate with colorful fruits and vegetables at every meal. They contain vitamins like C and A, potassium, fiber, and antioxidants​.
  • Whole Grains: Brown rice, whole wheat bread, and oats are packed with B vitamins, iron, and fiber, which support digestion and energy.
  • Lean Proteins: Choose lean protein sources such as fish, poultry, beans, and nuts. These provide essential amino acids, zinc, iron, and B vitamins.
  • Dairy or Dairy Alternatives: Low-fat or fat-free dairy (or fortified alternatives like almond or soy milk) provides calcium and vitamin D, which are important for bone health.

When Might You Need a Multivitamin

There are situations where a multivitamin can be helpful, such as:

  • Pregnancy: Extra folic acid is vital to support a healthy pregnancy.
  • Health Conditions: Celiac disease or Crohn’s disease can impair nutrient absorption, making a supplement necessary.
  • Dietary Restrictions: A multivitamin may fill in the gaps if you have limited access to various foods or follow a restricted diet (such as vegan).

Always speak with your Primary Care Provider if you think you need a supplement. They can guide you based on your specific needs and refer you to MPCP’s Nutrition specialists to create a unique plan if necessary.

Nourish Your Body Right With a Balanced Diet

A balanced diet is the best way for most adults to get the nutrients your body needs. While multivitamins seem convenient, they don’t offer the same benefits as whole foods. Instead, focus on building meals that include a variety of fruits, vegetables, whole grains, and lean proteins. Not only will this save you money, but it will also improve your overall health in ways that supplements can’t.

If you have questions about your nutritional needs or whether a multivitamin is right for you, speak with your MPCP provider to discuss your diet and health goals.

 

Justin Moy, DNP

Justin Moy, DNP, joined Maryland Primary Care Physicians, LLC’s Columbia practice in 2024. He holds a Master of Science degree in Nursing and Doctor of Nursing Practice degree from University of Maryland, Baltimore.

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.