Tag Archives: healthy living

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.

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.