Tag Archives: healthy living

Got Friends? You’ll Live Longer

People with strong social networks tend to be healthier, live longer and are happier.

By: Andrea C. Cuniff, M.D.

You’re probably familiar with the social benefits of friendship. Our friends:

  • Increase our sense of belonging and purpose
  • Boost our happiness and reduce our stress
  • Improve our confidence and self-esteem
  • Help us cope with trouble, such as serious illness, job loss or the death of a loved one

Now, there’s a growing body of research showing that strong friendships can also improve your health. Adults with good social support have a reduced risk of many significant health problems, including depression, high blood pressure and obesity. Women have better odds of surviving ovarian and breast cancers, and both sexes live longer after surviving a heart attack.

In fact, a recent study of older adults found that those with large circles of friends lived 20% longer than others with fewer friendships.

Despite the proven benefits of friendship, many of us find it difficult to maintain existing relationships or make new ones.  In our busy lives, time with friends takes a backseat to jobs, children and other responsibilities. Or maybe you moved to a new community and haven’t met many people yet.

It’s also important to remember that when it comes to friendship, quality counts more than quantity. It’s good to have a big circle of friends, but you also want to cultivate a few truly close ones who will always be there for you.

Nurturing friendships

Maintaining friendships takes time and effort.  Try these tips to keep your existing relationships healthy:

  • Practice kindness. Think of friendship as an emotional bank account. Each kind deed and word is a deposit into this account, while criticism and negativity reduce the balance.
  • Listen closely: Ask what’s going on in your friends’ lives and pay close attention to their responses. When they share details of hard times, be sympathetic but don’t give advice unless they ask for it.
  • Open up about yourself. Being willing to disclose personal experiences and concerns shows that your friend holds a special place in your life, and it deepens your connection.
  • Show that you can be trusted. Follow through on commitments you’ve made. When your friends share confidential information, keep it private.
  • Make yourself available. Building a close friendship takes time. Make an effort to see new friends regularly, and to check in with them in between.

Making new friends

It’s just as important to expand your circle of friends. Look at your existing social network for possible new connections. Think about people who:

  • You’ve worked or taken classes with
  • You’ve been friends with in the past but have lost touch
  • You’ve enjoyed chatting with at social gatherings
  • You share family ties with

If anyone stands out, reach out. Extend an invitation to coffee or lunch, or ask a mutual friend to introduce you. You will need to be persistent, and you may need to meet a few times before you can tell if this new relationship will work out.

Other good ways to make friends include:

  • Attend community events: Look for groups or clubs that gather around an interest or hobby you share.
  • Volunteer: You can form strong connections when you work with people who have mutual interests.
  • Join a faith community:  Attend special activities and events for new members.

Starting and keeping friendships takes time and commitment. But it’s an investment that can pay off in better health and a happier life for you and your friends.

Dr. Andrea Cuniff received her medical degree from the University of Maryland School of Medicine and completed her residency program in Family Medicine at Franklin Square Hospital Center. She is certified by the American Board of Family Medicine and sees patients at MPCP’s Annapolis office.

Keep Hydrated, Stay Safe

By: George Cavanagh, M.D.

Summer is here. Time for picnics, sports, working in the yard ─ and the risk of dehydration.

Our bodies normally lose fluids in the form of exhaled water vapor, in sweat, and in urine and stool. Along with water, small amounts of salts are also lost. However, we become dehydrated when we lose more water than we take in, and our bodies don’t have enough water to carry out normal functions.

Dehydration often occurs in hot weather during outdoor work or exercise, but it can also be caused by illnesses such as diarrhea, vomiting or fever. Anyone may become dehydrated, but young children, older adults and people with chronic illnesses are most at risk. In severe cases, dehydration can lead to death.

The signs of mild to moderate dehydration include:

  • Increased thirst
  • Dry mouth and swollen tongue
  • Weakness
  • Sluggishness
  • Decreased urine output. (Urine color may indicate dehydration. If it is deeply yellow or amber, you may be dehydrated.)

If you’re a healthy adult, you can usually treat mild to moderate dehydration by drinking more fluids, including water, sports drinks, or oral rehydration solutions.  However, if you develop any of these severe symptoms, you should seek medical attention immediately:

  • Extreme thirst
  • Lack of urination
  • Shriveled skin (that doesn’t bounce back when pinched)
  • Dizziness
  • Confusion
  • Fainting
  • Heart palpitations (the feeling that your heart is pounding or jumping)

The best approach is to prevent dehydration in the first place. If you are caring for people who are sick, make sure they get plenty of fluids if they have diarrhea, vomiting or fever.

If you need to be outside in the heat, follow these steps to keep hydrated:

  • Take plenty of fluids and drink continuously to replace what you lose
  • Avoid exercise and exposure during the hottest part of the day, typically mid-afternoon
  • Wear a hat and light-colored and loose-fitting clothing
  • Carry a personal fan or mister to cool yourself
  • Break up your exposure to hot temperatures and direct sun. Find air-conditioned or shady areas and allow yourself to cool between exposures
  • Avoid alcohol consumption because alcohol increases water loss

Remember, the key to preventing dehydration is to replace the water you lose, so drink up!

George Cavanagh, M.D.
Dr. George Cavanagh is an MPCP partner and practices in our Bowie office. He is certified by the American Board of Family Medicine.

Rethinking Drinking: What’s the Healthy Choice?

James Chamberlain, M.D.

I am often asked questions about alcohol use, such as how much is safe and are there any health benefits. I tell my patients that drinking in moderation is fine. Alcohol is a part of our social fabric and there is nothing inherently bad about it. I tell my patients they don’t have to give up their glass of wine with dinner or a beer or two at a party, as long as they aren’t driving home. But I remind them that there are well-known downsides to excessive alcohol use and I urge caution for anyone who chooses to drink.

Clearly, the key is moderation. According to the Mayo Clinic, that is one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.

Examples of one drink include:

  • Beer: 12 fluid ounces
  • Wine: 5 fluid ounces
  • Distilled spirits (80 proof): 1.5 fluid ounces

Risks of Heavy Drinking

Heavy drinking is defined as more than three drinks on any day or more than seven drinks a week for women and for men older than age 65, and more than four drinks on any day or more than 14 drinks a week for men age 65 and younger. Binge drinking is four or more drinks within two hours for women and five or more drinks within two hours for men.

Heavy drinking can increase your risk of serious health problems, such as:

  • Certain cancers, including breast cancer and cancers of the mouth, pharynx, larynx and esophagus
  • Pancreatitis
  • Sudden death if you already have cardiovascular disease
  • Heart muscle damage (alcoholic cardiomyopathy) leading to heart failure
  • Stroke
  • High blood pressure
  • Liver disease
  • Brain damage and other problems in an unborn child

When to Avoid Alcohol

In certain situations, even moderate drinking may pose health risks. Ask your doctor whether you should avoid alcohol if:

  • You’re pregnant or trying to become pregnant
  • You have liver or pancreatic disease
  • You have heart failure or you’ve been told you have a weak heart
  • You take prescription or over-the-counter medications that can interact with alcohol
  • You’ve had a hemorrhagic stroke (when a blood vessel in your brain leaks or ruptures)
  • Any time you are going to get behind the wheel
  • In combination with a variety of medications – always consult your doctor about the “drug interaction” potential of your medication with alcohol

Warning signs of problem drinking

  • You feel guilty or ashamed about your drinking
  • You lie to others or hide your drinking habits
  • Your friends or family members are worried about your drinking
  • You need to drink in order to relax or feel better
  • You “black out” or forget what you did while you were drinking
  • You regularly drink more than you intended to
  • You have had problems in relationships, with work or with the law related to drinking
  • You have had medical problems related to alcohol use

Are There Benefits?

Over the years, several studies have suggested possible benefits for moderate alcohol use, including:

  • Reducing risk of developing and dying from heart disease
  • Lowering risk of ischemic stroke (when the arteries to your brain become narrowed or blocked, causing severely reduced blood flow)
  • Reducing risk of diabetes
  • Slight reduction in overall mortality for moderate drinkers when compared to non-drinkers

The key again is moderation. Many people find it difficult to stay under one or two drinks a day. A glass of wine or a beer each evening followed by heavier drinking on weekend nights is too much. It’s the average consumption per day that matters. If you know you will be drinking on the weekends it’s best to avoid those weeknight drinks. And everyone should be aware of the signs of problem drinking and seek help if they find themselves unable to control their alcohol use.
Talk to your family doctor if you are concerned about your drinking. We can help you figure out if it’s a problem and get you the help you need if it is.

Additional resources:
http://www.mayoclinic.org/diseases-conditions/alcoholism/basics/symptoms/con-20020866
https://ncadd.org/learn-about-alcohol/signs-and-symptoms

James Chamberlain, M.D.Dr. James Chamberlain is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Family Medicine. He received his medical degree from University of Maryland School of Medicine in 1985 and completed his residency program in Family Practice at The Medical University of South Carolina in 1988. Dr. Chamberlain sees patients in the Queenstown office.

Diet After 50: Food Choices & Exercise Prove Critical

For adults age 50 and over, making healthy food choices and staying active are crucial lifestyle habits. Recent studies show that a good diet can not only help you resist illness and prevent certain diseases, but also defy or delay some of the common effects of aging.

“We need fewer daily calories as we age because our metabolism naturally begins to slow,” says MPCP Arnold physician, Amanda Malone, M.D. “Since you don’t need as many calories, those calories you do consume become very important. Your diet after age 50 should include a variety of healthy, nutrient-dense foods. Add in daily exercise and you’re on the path to a higher quality of life and enhanced independence as you age,” she adds.

Body Changes & Diet Needs

As we all know, our body changes with age. There is a reduction in muscle, an increase in body fat, and your total body water decreases by up to 20 percent. You need fewer calories than you did at a younger age since your basal metabolic rate decreases as muscle mass declines.

The good news is that moderate exercise helps preserve muscle mass and can slow the rate of this process. Of course, regular exercise has other benefits, including cardiovascular fitness, bone strength, better mobility and balance, as well as feelings of well-being. Dr. Malone adds, “Try to include exercise that increases lean muscle mass, like weight training. And consider yoga or pilates, which are great for flexibility and boosting your metabolism.”

Another effect of aging is that the body becomes less efficient at absorbing vital nutrients and minerals from our diet– including calcium, vitamin B and folate. Certain medications can also affect appetite, or block absorption of some vitamins and nutrients.

So, what should we “over 50s” do?

1. Make calories count.

“When patients ask ‘How many daily calories do I need?,’ I tell them it depends on how active they are and where their calories are coming from,” says Dr. Malone. Just counting calories isn’t enough for making smart food choices, but here are some general guidelines for maintaining (not losing) weight:

A woman over 50 who is:
-not physically active needs about 1600 calories a day
-somewhat active (housework, yard work, etc.) needs about 1800 calories a day
-very active (exercises regularly 30 mins. or more most days) needs about 2000 calories a day

A man over 50 who is:
-not physically active needs about 2000 calories a day
-somewhat active needs 2200-2400 calories per day
-very active needs 2400-2800 calories daily

These calories should come from a variety of fresh fruits and vegetables (5 a day when possible), unprocessed grains, and good sources of protein. To include more high quality protein in your diet, try replacing red meat and processed meat with fish, skinless chicken and turkey, low-fat dairy, and plant-based protein like beans, nuts and seeds.

“A variety of foods is best because you’ll have several sources of required vitamins and you won’t get bored by the same foods. Also, the more ‘whole’ unprocessed foods you can eat, the better. Go for the whole fruit, not fruit juices. Go for fresh, grilled or baked chicken, not processed lunch meat,” says Nurse Practitioner, Rachel Sweeney, of MPCP Arnold.

Also, if you are trying to maintain- or lose weight- keep track of daily calories with a food diary or a free app, such as myfitnesspal.com.

2. Drink water & eat more natural fiber.

As we age, we can become more prone to dehydration. Post a note in your kitchen reminding you to sip water throughout the day and to drink water with meals. Nutritionists say in general that 3-5 large glasses of water a day is adequate after age 50…you don’t need to go for 8-10 as we often hear. Make drinking more water a daily habit and you will help keep your mind sharp, and body regular. Staying hydrated keeps skin looking younger too!

Dietary fiber also helps keep the body and bowels regular, but can do much more, such as lower your risk of heart disease, diabetes, and certain cancers. Women over 50 should aim to eat at least 21 grams of fiber a day, and men over 50 at least 30 grams per day. Good sources of fiber include whole grains, oatmeal, beans, and uncooked fruits and vegetables like carrots, apples and berries.

3. Don’t skip meals.

While it’s okay to skip meals occasionally, regularly missing meals or heavily restricting calories is unhealthy. Nutritionists advise those over 50 to eat three meals a day, or to break meals up into 5 smaller meals.

“Skipping meals causes our metabolism to slow down, which affects energy level and usually doesn’t help with weight loss,” says Rachel Sweeney, CRNP. “When we skip eating, our blood sugar levels drop, but they can surge again when we eat a big meal. This yo-yo effect is unhealthy and it’s much better to keep our blood sugar levels more even throughout the day with regular, healthy meals.”

Starting the day with a healthy breakfast gets your body going and is a good way to get some fruit, fiber and protein in your diet. Try yogurt topped with bran cereal and berries, or a veggie-packed omlette, peanut butter on whole grain toast or old-fashioned oatmeal with walnuts and fruit.

Snacking is okay as well to tide you over and keep your energy up during the day. Choose healthy options like almonds over chips and fruit instead of cookies. Other good snacks are a slice of cheese and whole grain crackers, veggies and hummus, and even a small cup of soup.

4. Read labels, and cut added sugar and sodium.

While it takes a bit more work, reading food labels can definitely help you make better food choices. Labels break down how much protein, carbohydrates, fats, sodium, key vitamins and minerals, and calories are in a specific serving.

Each label also has an ingredients list, which lists the ingredients from largest amount to smallest. Once you start reading labels you’ll be surprised how many foods list sugar or high fructose corn syrup as the first (largest) ingredient! Sugar is added to many of our foods to enhance the flavor, but many are crediting all the sugar in our diet to the obesity epidemic. Sugar may also cause inflammation in the body, so limiting it is good not only for weight control, but also possible disease prevention.

Reducing sodium (salt) will help prevent water retention and high blood pressure. Look for “low-sodium” options when shopping or try to season meals with herbs and spices other than salt.

5. Be cautious about supplements.

If you are over 50, some of the key vitamins and minerals you should get enough of are vitamin B12, vitamin D, folate and calcium. It is better to meet your needs through diet, but these are so important that you might want to consider taking supplements. Talk to your doctor about which, if any, supplements you need and don’t overdo it. High doses of certain supplements can be harmful, especially if you are on medications.

6. Stay Active!!

The benefits of exercise throughout your life can’t be over-stated. But as you age, even moderate exercise has been proven to add years to your life—and to make those years more enjoyable and independent.

“Regular exercise slows the effects of aging and many age-related disorders such as diabetes, stroke, cardiovascular disease and osteoporosis,” says Dr. Malone. “But that’s only the tip of the iceberg. We know that exercise reduces the risk and seriousness of falls and fractures, keeps our minds sharp, and encourages social interaction,” she adds.

It’s never too late to start exercising either. Start slow– take the stairs instead of the elevator, keep carrying your groceries, and try a new exercise class. As always, talk to your doctor about an exercise plan, and which activities you should consider given your age and current health status.

Amanda Malone, M.D.
Dr. Malone joined Maryland Primary Care Physicians, LLC in 2006 and is certified by the American Board of Family Medicine. She received her medical degree from Wake Forest University School of Medicine in 2002 and completed her residency program in Family Practice at Stamford Hospital in 2005.
Rachel Sweeney, CRNP
Rachel Sweeney, CRNP joined Maryland Primary Care Physicians, LLC in 1999. She received her Bachelor of Science in Nursing degree from Villanova University in 1991 and her Master of Science in Nursing degree from Marymount University in 1997. Ms. Sweeney is board certified by the American Nurses Credentialing Center in Family Practice.