Tag Archives: Pasadena

Small Doses of Nature Can Lead to Big Health Benefits

Many people believe that being outdoors in nature is good for them, and research backs that up. But what “dosage” of nature is needed for good health?

Two recent studies show that just ten minutes of exposure to nature, two to three times per week, provides real health benefits. And you don’t have to visit the wilderness to get the good effects; short nature “time-outs” can happen in small, urban green spaces or even your backyard.

The studies were conducted by Mary Carol Hunter at the University of Michigan and Marc Berman of the University of Chicago. The studies are part of a larger body of research supported by the TKF Foundation, which funds projects across the country integrating the design of urban green spaces with research on user benefits. TKF has funded the creation of more than 130 publicly accessible, urban green spaces, and seeks to prove that green spaces provide health benefits through contemplation and restoration, with the goal of influencing city planning and design.

Hunter’s study had subjects immerse themselves in nature and answer questions before and after about their mental well-being on a mobile app. The digital entries were correlated with participants’ cortisol levels in saliva, an indicator of stress. After being exposed to nature for just ten minutes, two to three times a week, participants reported having significantly less stress, improved ability to focus, and increased satisfaction with their mood and energy levels. Also, benefits were greater in residential landscapes or small parks.

In Berman’s study, subjects were asked to take a 2.5 mile, 50-minute walk through either a dense urban environment or an arboretum. Afterward, they were given memory tests to measure their ability to concentrate or focus. Those who walked through the arboretum had a 20 percent improvement in working memory over the other group.

The two researchers are still working to answer questions such as how senses other than sight might influence health benefits, and which features of nature create a sense of well-being and improve one’s ability to concentrate. However, their studies make a strong case that exposure to nature, even in small doses and in urban settings, makes you feel better. And that’s an important part of good health.

 

 

Garth Ashbeck, M.D.Dr. Ashbeck is an MPCP partner and sees patients in the Pasadena office. Certified by the American Board of Family Medicine, he received his medical degree from Georgetown University School of Medicine and completed his residency program in Family Practice at Memorial Medical Center.

Can Botox for Migraines Help Me?

I began offering BOTOX® injections for chronic migraines at our Pasadena practice in December 2015. Since then I have treated a number of patients who have noticed significant improvement. One patient was having migraines almost on a daily basis, and 1 month after beginning treatment, has had only 2 mild headaches. Another patient I’ve been treating went from having 20 severe migraine headaches per month to 14 (8 mild and 6 moderate), and has not had to take prescription pain medications since her first Botox treatment.

BOTOX® is the only FDA-approved, preventative treatment that is injected by a doctor every 12 weeks for adults with Chronic Migraine (15 or more headache days a month, each lasting 4 hours or more). BOTOX® prevents up to 9 headache days a month (vs. up to 7 for placebo). BOTOX® therapy is not approved for adults with migraine who have 14 or fewer headache days a month.

Most insurances will cover BOTOX® as long as you meet the criteria for chronic migraine (see above) and have tried at least 2 chronic medications, such as beta blockers or other blood pressure medications, Topiramate, anti-depressants, etc. Even if you have experienced some improvement with these medications, you may still qualify for BOTOX®.

The most common side effect of BOTOX® is neck pain. Other side effects which may occur include dry mouth, discomfort or pain at the injection site, tiredness, headache, neck pain, and eye problems, such as double vision, blurred vision, decreased eyesight, drooping eyelids, swelling of your eyelids, and dry eyes. Serious and/or immediate allergic reactions may include itching, rash, red itchy welts, wheezing, asthma symptoms, or dizziness or feeling faint.

If you suffer from chronic migraines and want to see if this course of treatment might be right for you, you should discuss this option with your primary care provider. For more information please call our office at 410.255.2700, or visit the Pasadena office page.

 

Trang Pham, M.D.Dr. Pham is a Maryland Primary Care Physicians, LLC partner, is certified by the American Board of Family Medicine, and has been performing cosmetic BOTOX® injections since 2008.

To ‘G’ or not to ‘G’: Should you go gluten-free?

The gluten-free diet is the latest nutrition craze. Books, articles and TV shows tout the benefits of axing gluten, and it’s hard to walk down the grocery store aisle without encountering a raft of gluten-free products. A survey by Consumer Reports shows over 60% of Americans think that going gluten-free can improve their physical and mental health.

Advocates claim avoiding gluten leads to better digestion and gastrointestinal function, weight loss, higher energy, lower cholesterol, and a stronger immune system. There are even products to help you “detox” your body from gluten, suggesting that it is harmful.

So what is gluten, and are there health benefits to going gluten-free?

Gluten refers to a protein found in wheat, barley and rye. Cutting gluten out of your diet means cutting out gluten-containing bread, soup, pasta, cereal, and virtually any food or drink containing wheat, barley, rye or triticale (a newer grain with a similar quality as wheat).

There are people who definitely need to avoid gluten. Those with celiac disease ─ around 1% of Americans ─ may experience severe inflammation and damage to the lining of their small intestine. Even a small amount of gluten can cause bloating, cramping or skin rashes. Other people, who have gluten intolerance or sensitivity, do not suffer intestinal damage but may experience headaches, bloating, fatigue or diarrhea after eating foods with gluten.

For this relatively small group of people, a gluten-free diet functions as a detox diet by relieving their system of an irritant, and it can make a significant improvement in their quality of life.

For everyone else, research does not support the idea that cutting out gluten promotes good health. In fact, there are some good reasons not to go gluten-free:

Because wheat is ubiquitous in the American diet, completely eliminating gluten requires adopting a whole new diet. You would have to give up most breads, crackers, breakfast cereals, conventional pastas, pastry goods, beer and a wide range of processed foods made with small amounts of gluten.

Whole grains, which contain gluten, are rich in an array of vitamins and minerals, such as B vitamins and iron, as well as fiber. Studies show that whole-grain foods may help lower the risk of heart disease, type-2 diabetes, and some forms of cancer. The government’s Dietary Guidelines for Americans recommends that at least half of all carbohydrates in your diet come from whole-grain products.

A report from the American Dietetic Association warned that gluten-free products tend to be low in a wide range of important nutrients, including B vitamins, calcium, iron, zinc, magnesium, and fiber, so eliminating them may contribute to a nutritional deficiency.

Gluten-free does not automatically equal weight loss. Some gluten-free products make up for gluten by adding sugar and fat. In fact, a review of studies published in the Journal of Medicinal Food revealed that a gluten-free diet seems to increase the risk of overweight or obesity.

Most gluten-free alternatives, such as pasta and bread, are significantly more expensive than their conventional counterparts. A 2007 survey found that gluten-free pastas and breads were twice the price of conventional products, for instance.

If there are no proven benefits to a gluten-free diet, why do some people swear by it? It’s possible that, in addition to cutting out gluten, these people also make other, healthy changes, such as eating more fruits, vegetables, and lean meats, and fewer desserts and junk foods. These changes would naturally lead to feeling better and losing weight.

So, if you suspect you may have celiac disease or are gluten intolerant, see you doctor for testing and a diagnosis. If not, enjoy your gluten.

 

Tracy Jansen, M.D.Dr. Tracy Jansen is an MPCP partner and sees patients in the Pasadena office. She received her medical degree from Virginia Commonwealth University School of Medicine and completed her residency program in Family Practice at the Medical College of Georgia. She is certified by the American Board of Family Medicine.

Hop on a Bike to Get Fit, Lose Weight

By Jose Zarzuela, M.D.

When it comes to exercise, it’s hard to beat bicycle riding. Biking combines cardiovascular fitness with building strength and stamina – and it’s fun.  You can get a good workout while enjoying a ride in the park.  And people of all ages and fitness levels can do it.

There are many benefits to biking:

It’s one of the easiest ways to exercise. You can ride a bicycle almost anywhere, at any time of the year. All you need is a bike and half an hour several times a week.

It tones you all over.  Biking improves general muscle function with little risk of strain or injury. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. Gripping the handlebars also helps tone your upper body.

It’s great for your heart.  You can easily boost your heart rate for a good cardiovascular workout. Pump it up by including hills in your ride. Studies have shown that 30 minutes of moderate riding three times a week can help lower your blood pressure and LDL (bad blood cholesterol), reducing your risk of heart disease.

It boosts energy. Research has shown that bike riding improves energy and decreases fatigue. How? Cycling triggers your brain to release the neurotransmitter dopamine, which is linked to energy.

It’s kind to your joints. Riding a bike puts a lot less stress on your knees, ankles, and spine than running or other high-impact exercises. Most people can easily ride moderate distances without much strain or pain.

It promotes weight loss. Riding can burn hundreds of calories per hour, depending on your size and how fast you go. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve finished your ride. This chart shows how many calories you can burn on a bike.

It helps reduce stress. Like any regular exercise, riding can reduce stress and depression and improve well-being and self-esteem.  It’s also a good way to be enjoy nature and refresh your mind and soul.

Before you hop and pedal away, keep a few things in mind:

Most people can do bike riding. However, if you’ve been inactive, it’s a good idea to consult a doctor first. Your doctor can advise you regarding your limits and capacities and what you should avoid doing.

Be safe. Biking is fun, but it’s important to get the right equipment for the activity. Always wear a helmet and consider knee pads and elbow pads in case of falls. And if you plan to ride on the streets, make sure you obey all traffic laws, use proper hand signals, and wear bright, visible clothing so cars can easily see you.

Start off easy. For beginners, begin by riding 30 minutes three times a week. Gradually increase the number and length of your rides as you gain strength and experience.

Speed up slowly. Gradual increases in speed are an important aspect of fitness cycling. Cycling can be strenuous, so the key to successful fitness riding is to be patient and not hurry in increasing your limits.

Once you’ve built up your strength and endurance, there are many enjoyable bike rides to take in the Baltimore-Washington area. They vary in length and difficulty. Here are links to some of them:

Maryland:

http://www.traillink.com/stateactivity/md-bike-trails.aspx

https://www.bikemaryland.org/resources/riding/trails/

Washington, D.C.:

http://bikewashington.org/routes/all.htm

Jose Zarzuela, M.D.Jose Zarzuela is an MPCP partner and practices in our Pasadena office. He is certified by the American Board of Internal Medicine.