Southern Maryland Health
WINTER 2015
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Features What in the world is quinoa?
5 Chesapeake Shores’ committed and dedicated staff provides excellent quality of care and clinical outcomes to its residents. The facility offers a wide range of services available to its residents including:
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Mold in your home?
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Keep smiling! Best foods for your teeth
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Driving while drowsy
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Breathing easier in winter
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• Skilled, intermediate, palliative care • Speech, occupational, & physical therapy services 7 days a week • Restorative therapy • Quality of Life Program EDEN A G • Full Time Chaplain L FFERIN REGISTTERNATIVE NOWTOPATIENT • Geriatric Certified Medical Director OU ERAPY HOMEERED TH • Private rooms available • Home & community based services • Accept Medicare, most private insurances & Medicaid
Changing the Tides of Healthcare! 21412 Great Mills Road Lexington Park, Maryland 20653
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In every edition:
Heart, mind, soul
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Eats for a crowd
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Caring for your contacts
Southern Maryland Health
Winter 2015
Heart, mind, soul
Banishing brain fog
extends a warm welcome to our new medical staff!
Tara T ara Wood, W ood, CRNP CRNP
Howard H oward Haft, MD H aft, M D
Nicole N icole Griffin, G riffin, CRNP C RNP
Blair B lair Bloyd, loyd, Sabrina S abrina B Admin. dmin. Knott, K nott, A MA M A
We’re growing!
NOW ACCEPTING NEW PATIENTS Call and make us your new medical home! 301-645-3556
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With new medical staff, we are pleased to welcome patients from ALL Maryland Medicaid MCO’s, as well as uninsured residents of Charles County. Appointments are available Monday through Friday, with walk in & same day openings.
“Mental Health for Life” We are pleased to announce We are now accepting New Patients at our mental health clinic. Please contact our office to schedule an appointment 301-373-3065 ext 241 44101 Airport View Drive Hollywood, MD 20636 Clinic Hours Monday to Thursday 8:00 am to 6:00 pm Friday 8:00 am to 4:00 pm “Salud Mental para la Vida” Nos complace en anunciar Ahora ofrecemos Servicios en Espanol Por favor contacte nuestra oficina para pautar una cita 301-997-9321 44101 Airport View Drive Hollywood, MD 20636 Horario de clinica De lunes a jueves de 8:00 am a 6:00 pm viernes de 8:00 am a 4:00 pm
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We all experience brain fog from time to time. For me, pregnancy and scaling back on caffeine — oh, my dear, sweet coffee! — have often left me feeling scatter-brained, distracted and forgetful. As someone who prides herself on her color-coordinated calendars, I don’t like feeling continuously off-track and behind the times. Though I’ve learned to cut myself some slack (I’m no Superwoman), I still get frustrated when I realize I’ve forgotten an appointment or can’t muster the energy to return emails. Some of it has to do with timing . . . when we really pay attention, we can learn when we feel most energetic and productive. For me, it’s the morning: that post-breakfast, pre-lunch time is my magical window to cross things off my to-do list. If I have an important document to draft or a work project on deadline, I know to focus when I’m most mentally sharp. By lunchtime, especially if I’ve eaten a big meal, I’m often back to brain mush. But I can work on it. According to HelpGuide.org, “A strong memory depends on the health and vitality of your brain. Whether you’re a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp or a senior looking to preserve and enhance your grey matter as you age, there are lots of things you can do to improve your memory and mental performance.” Chief among them? Staying healthy and getting the sleep you need. “Just as an athlete relies on sleep and a nutrition-packed diet to perform [at] his or her best, your ability to remember increases when you nurture your brain with a good diet and other healthy habits,” HelpGuide.org explains. Because physical exercise increases oxygen to your brain, you’re also reducing the risk of disorders that lead to memory loss like cardiovascular disease and diabetes. When it comes to shut-eye, make sure you’re getting enough of it. Few people can function well on little sleep — and when you’re sleepdeprived, your brain can’t operate at full capacity. “Creativity, problemsolving abilities and critical thinking skills are compromised,” explains HelpGuide.org. “Whether you’re studying, working or trying to juggle life’s many demands, sleep deprivation is a recipe for disaster.” Critical to both learning and memory, sleep is also necessary for memory consolidation. Key memory-enhancing activities occur during your deepest stages of sleep — so get that restorative rest. When it comes to sharpening your mind, don’t rely solely on a crossword puzzle or mind teaser for benefits. Studies show that spending time with friends and family can have cognitive benefits, HelpGuide.org says. Relationships stimulate our brains and provide excellent mental exercise. In a study from the Harvard School of Public Health cited on HelpGuide.org, researchers found that those with the most active social lives also had the slowest rate of memory decline. Don’t discount laughter, too. “Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain,” explains HelpGuide.org. Listening to jokes and working out the punch lines activates the brain’s ability to learn and think creatively. So don’t be afraid to laugh at yourself — and laugh with others. Spend time with playful people . . . and remember to lighten up. The calendar will still be there tomorrow. Megan Johnson, editor
Winter 2015
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Caring for your contacts The right way to protect your eyes many to enjoy perfect vision, have better self-confidence and improve one’s ability to focus, caring for them is very important. Not following proper care instructions has been linked to outbreaks of serious eye infections, and an estimated 40-90 percent of wearers do not follow the right care instructions. “Improper cleaning and irregular replacement of contact lenses and contact lens cases — as well as other behaviors relating to contact lens hygiene and care — have been linked to a higher risk of complications,” the CDC cautions. The American Academy of Ophthalmology (AAO) notes that, regardless of the type of contact lens you
When used and cared for correctly, contact lenses are among the safest forms of vision correction. But when not used as directed, says the American Optometric Association, the effects can be dangerous. For more than 30 million Americans, the care and keeping of contact lenses is just a part of an everyday routine. According to the Centers for Disease Control and Prevention (CDC), soft contacts — worn by 80 percent of wearers today — were first introduced in 1971. Regardless of type, contacts are considered medical devices regulated by the U.S. Food and Drug Administration. While the CDC notes that contacts make it possible for
wear, proper care is essential to protecting your eyes now and in the future. • Wear and replace your contact lenses according to the schedule prescribed by your eye care professional. If you wear two-week disposable lenses, don’t wait two months before putting in a fresh pair. • Before touching your contacts, wash your hands with soap and water, rinse thoroughly and dry your hands on a lint-free towel. • Avoid water. Remove your contacts before going swimming or soaking in a hot tub, the AAO states. Never rinse them with or store them in water, regardless of whether it’s tap or filtered. Always use sterile contact lens solution instead. • Do not put your lenses
When You Need DISABILITY Benefits You need the BEST Representation!
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Elkind & Shea The Disability Benefits Law Firm For a free case consultation, call us at 301-495-6665 Toll free: 866-633-3586
866NEEDLTD or visit us on line at www.disabilitybenefitslawfirm.com
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a source of infection and contamination. • “During cleaning, [gently] rub your contact lenses with your fingers, then rinse the lenses with solution before soaking them,” recommends the AAO. “This ‘rub and rinse’ method is considered by some experts See Contacts, Page 17
Similarly, persons with rheumatologic conditions like fibromyalgia, chronic fatigue syndrome, Lyme disease and lupus may suffer from many subjective symptoms such as overwhelming pain, fatigue, and gastrointestinal problems, among other unseen difficulties. An individual with a cardiac condition may become short of breath when moving short distances, but will just slow his/her I often hear the same refrain from clients: pace to adjust to their impairment. “I am unable to work, but look perfectly fine. Unfortunately, there may come a time So, am I entitled to receive disability benefits when such a person will suffer from an even if I don’t look disabled?” The answer is inability to maintain their efficiency at a resounding “YES!” work. Appearances can be very deceiving when Persons suffering from neurologic it comes to understanding the nature of conditions such as headaches (migraine, disabling illnesses. The fact that your outer cluster, tension-type) or early stage body is not displaying viewable multiple sclerosis, Parkinson’s disease, or impairments does not determine whether Alzheimer’s will not display outward you are suffering from a disability. symptoms that would reveal the severity of Many medical conditions do not cause the disorders to outside observers. They are people to exhibit overt symptoms. In fact, experiencing enormous discomfort, small subjective symptoms such as pain, fatigue, tremors and other clearly disabling and cognitive impairment (ability to symptoms, however. remember, concentrate, etc.) can be far In the end, it is the nature and degree of more disabling than medical conditions the symptoms from which an individual which are far more apparent (such as a suffers -- not their outside physical broken limb). appearance -- that will determine their A very good example of persons not eligibility for disability benefits. Our firm showing an overt medical condition are has substantial knowledge and experience people suffering from back/neck pain. in demonstrating the disabling nature of Although they can walk short distances and many common and uncommon medical sit for some period without discomfort, they conditions in order to assist our clients in will do their best to hide their pain so as to gaining success in their disability claims. maintain their employment as long as Scott B. Elkind is a principal with Elkind possible. Only when the pain and & Shea, The Disability Benefits Law Firm. accompanying fatigue become so great do His practice focuses on disability benefits. these folks finally file for disability benefits. PAID ADVERTISING
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in your mouth to wet them. “Saliva is not a sterile solution,” the AAO notes. • Rinse your contact lens case often with fresh solution — not water. After rinsing, leave the empty case open to air dry. Keep your case clean and replace it at least every three months, especially if it is cracked or damaged. Lens cases can be
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Did you know?
Winter 2015 Much like their human counterparts, animals can experience arthritis pain and fatigue when cold winter air sets in. Watch for warning signs of pain.
Staying fit in cold weather Many animals hibernate throughout the winter, but humans are afforded no such luxury. In fact, living a sedentary lifestyle during the colder months of the year can actually prove detrimental to human health. Exercise is beneficial any time of the year, but it can be especially so during the winter months when colder temperatures force many people inside. Adapting your exercise habits in the winter can help you make it through the colder months in great shape. There is no reason to stop exercising when the temperature drops. The American Heart Association says working out in the cold weather has distinct advantages over working out in hot and humid conditions. When the weather is cold, you may be able to work out longer and harder because the heat won't zap your energy levels, and exercising outdoors in the winter is a great way to get small doses of sunlight that can improve mood and help your body produce more vitamin D. The Centers for Disease Control and Prevention says exercise can help boost your immune system, which can help you fight colds and flu symptoms. Just a few minutes of exercise each day can help prevent simple viral and bacterial infections as well.
Watch the salt Consuming excessive amounts of sodium not only affects your health but also may affect your appearance. A diet rich in sodium has long been linked to a host of health problems, including high blood pressure, stroke, kidney disease and stomach cancer. But consuming too much sodium also leads to increased water retention, which can cause weight gain
Antioxidants’ role in cancer prevention Each year, about 1.4 million people in the U.S. will be diagnosed with some form of cancer. Although the causes of each particular case may be unknown, doctors do know a combination of heredity and environmental influences can contribute to cancer risk. It’s also known that the foods a person eats can help increase his or her chances of preventing cancer.
Free radicals and antioxidants Working out in the winter may help you burn more calories than in warmer seasons. Research published in Medicine & Science in Sports & Exercise found that race times are faster in cold weather than in warmer temperatures. Quicker runs or walks can burn more calories. If exercising outdoors is too uncomfortable, break up your routine into smaller, more manageable sessions. Aim for 10 minute sessions several times per day. This quickly can add up to the 30 minutes of daily recommended exercise. Dress in layers so you can feel comfortable, adjusting your clothing as necessary. You don't want to be freezing, but you don't want to wear so many clothes that you start sweating and risk hypothermia.
and make men and women appear puffy and bloated. According to the American Heart Association, the recommended daily sodium intake is 1,500 milligrams. But the AHA notes that the average American consumes more than double that amount on a daily basis. While sodium is an essential nutrient, the human body does not need much of it to reap its benefits. Bread, processed meats and soups are some of the major contributors of dietary sodium, so
men, women and even children — who, the AHA notes, are far morelikely to develop high blood pressure as adults if they consume a high-sodium diet as a child — should study packaging on these items to ensure they aren't overloaded with sodium.
Free radicals are highly reactive chemicals that have the ability to harm cells. Formed naturally in the body, free radicals play important roles in cellular processes. But at high concentrations, free radicals can be hazardous to DNA and other cell components. In addition, free radicals form from the damaging effects of processed foods, radiation, tobacco and pollution. Antioxidants are naturally occurring substances found abundantly in fruits and vegetables. Antioxidants include vitamins A, C and E. Alpha lipoic acid, lycopene, coenzyme Q10 and selenium are antioxidants or substances that work with antioxidants to maximize the diseasefighting potential of the immune system. The body also makes some of the antioxidants it uses to neutralize free radicals, which are called endogenous antioxidants. Antioxidants go after free radicals and essentially consume them, neutralizing their damaging effects to the body. In laboratory and animal studies, the presence of increased levels of antioxidants has been shown to prevent the types of free radical damage that can be associated with cancer. Some research points to taking antioxidant supplements to help prevent cancer, but such studies have yielded mixed results.
Increasing antioxidant intake The best way to get antioxidants is through healthy, low-fat foods. Include plenty of fresh fruits and vegetables in your diet, as well as highfiber foods. The U.S. Department of Agriculture’s food guidelines recommend men and women consume 20 to 30 grams of fiber per day. Black and green tea also are healthy sources of antioxidants, and some research has suggested tea can help prevent cancer. A combination of healthy, antioxidant-rich foods and beverages can make for a great defense against cancer. Loading up on nutrient-rich foods will keep the body in top form, which goes a long way toward reducing cancer risk.
Winter 2015
PUBLIC HEALTH SERVICES FOR ALL RESIDENTS
Did you know? Having a laugh Though laughter is often referred to as “the best medicine,” no definitive study has been conducted to determine the effects of laughter on overall human health, leaving open the possibility that maintaining a good sense of humor and a positive attitude are just as important, if not more important, than finding time to laugh each day. But even if laughter is not medicinal, its benefits can mimic those of exercise.When a person laughs, his or her pulse and blood pressure increase, and people tend to breathe faster when they laugh. Faster breathing sends more oxygen to the tissues, which can help the heart and lungs work more efficiently. In addition, a Vanderbilt University study found that between 10 and 15 minutes of laughter can burn as many as 50 calories. Finding time to laugh may also indirectly improve the body's immune system response, as studies have suggested that infection-fighting antibodies might be more abundant in people who can use humor to combat stress.
Articles in Southern Maryland Health are for informational purposes only and are not intended to provide medical advice. Neither the editors of Post Community Media, LLC, the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this magazine. The publication of Southern Maryland Health does not constitute the practice of medicine, and this information does not replace the advice of your health care provider(s). Before undertaking any course of treatment, the reader must seek the advice of their physician and/or other health care provider(s).
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Administration • Birth and Death Certificates • Employment
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Public Health Preparedness and Response Services • Disaster Planning • Emergency Management Substance Abuse Services • Prevention Education • Screening for Substance Abuse
4545 Crain Hwy White Plains, MD 20695 301-609-6900 • Fax 301-934-4623 • TTY 800-735-2258 www.charlescountyhealth.org Hours of Operation 8:00am – 5:00pm (some programs may include evening hours)
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celebrated in the last few years. There are more than 120 different varieties of quinoa, but the most commonly cultivated are white, red and black. • How does it help? According to the Whole Grains Council, quinoa is a nutritious option for gluten-free diets and may be useful in reducing the risk of diabetes. It helps you feel full and is one of the only plant foods to offer all the essential amino acids in a healthy balance: a complete protein. Quinoa can also help control blood pressure due to its high level of potassium — the highest of all whole grains, in fact. It is a good source of heart-healthy fats like monounsaturated fat and provides small amounts of alphalinolenic acid, an omega-3 fatty acid. • How to use it? With its delicately nutty taste, quinoa can be used in everything from breakfast cereals to granolas, cereals and breads. Cooked alone, its tiny grains are ready to eat in 15 minutes. “Like couscous, quinoa benefits from a quick fluff with a fork just before serving,” the Whole Grains Council explains. Quinoa is also popular with those on gluten-free diets. It’s flake or flour forms can be useful to bakers. • Try this: Quinoa Oatmeal Cookies (wholegrainscouncil.org/ recipes/snacks-desserts/quinoaoatmeal-cookies); Quinoa-Crusted Chicken Fingers (wholegrainscouncil.org/recipes/main-dishes/ quinoa-crusted-chicken-fingers)
What in the world is quinoa?
Kale
A guide to popular superfoods — and what they can do for you We’ve seen their names in trendy magazine articles, popping up in recipes and appearing on store shelves. Foods like quinoa have become increasingly well-known with their health benefits proclaimed by doctors, celebrities and
coworkers alike. Looking past their current cool factor, superfoods have been around for centuries — and are finally ready for their close-up. Here, a guide to four popular foods that can impact your health . . . and your taste buds.
Quinoa • What is it? Pronounced keenwah, quinoa is an ancient grain harvested in the Andes Mountains, says the Whole Grains Council. Though
not technically a cereal grain, this “pseudo-cereal” is cooked and eaten like a grain with a similar nutrient profile. “Botanically, quinoa is related to beets, chard and spinach, and in fact the leaves can be eaten as well as the grains,” explains the council. Though a 1955 article expounded on its virtues (researcher Philip White proclaimed it to be “as close as any other in the plant or animal kingdom” to supply all essential lifesustaining nutrients, the council cites), it has been rediscovered and
• What is it? This leafy green vegetable was farmed in ancient Egypt, Greece and Rome, but its trendiness has recently reached a fever pitch in American kitchens. Kale comes in green or purple forms and is closer to wild cabbage than other veggies. • How does it help? When steamed, kale can provide special cholesterol-lowering benefits. It’s high in vitamins A, C and K, rich in calcium and high in beta carotene. Its properties can help reduce the risk of bladder, breast, colon, ovary and prostate cancer. Kale can also help the body to detoxify, and the vegetable’s flavonoids provide antioxidant and anti-inflammatory benefits. See Superfoods, at right
Winter 2015
Superfoods Continued from left
• How to use it? Cooked alone as a side dish or incorporated into soups or main dishes, kale can be steamed, braised, sautéed, baked as a chip and more. Especially popular in the South, kale is often braised with collard, turnip and/or mustard greens. • Try this: Italian Ribollita, a vegetable and bread soup (allrecipes.com/Recipe/ItalianRibollita-Vegetable-and-BreadSoup/Detail.aspx); Chili-Roasted Kale (allrecipes.com/Recipe/ChiliRoasted-Kale/Detail.aspx)
Avocado • What is it? The fruit of a tall evergreen tree called Persea americana, avocados come in different varieties and weights — from 8 ounces to 3 pounds. It has a leatherlike exterior and soft green flesh when ripe. The creamy Hass variety is the most popular in the U.S., and 95 percent of avocados grown in America come from California.
• How does it help? Because of their high amount of carotenoid lutein, avocados can help protect eyes from cataracts and macular degeneration. Also high in betasitosterol, they can assist with lowering blood pressure and cholesterol. Avocados are a good source of potassium, which can help lower blood pressure and reduce your risk of stroke. Though known as a highfat food, some of those fats come in the form of oleic acid, a hearthealthy monounsaturated fat shown to help lower the risk of heart disease. Avocado also helps slow digestion, which can keep blood sugar from spiking after eating. • How to use it? Popularly used as the base for guacamole, avocados can also be cubed or sliced for salads or used as a spread on sandwiches or a garnish for other dishes. • Try this: Avocado Feta Salsa (allrecipes.com/Recipe/Avocado-FetaSalsa/Detail.aspx); “Best” Guacamole (allrecipes.com/Recipe/ Best-Guacamole/Detail.aspx)
shrub or small tree that typically grows between 16-26 feet tall. In Ancient Greek mythology, pomegranates were known as the “fruit of the dead”; the myth of Persephone highlights the pomegranate. • How does it help? Edible pomegranate seeds are an excellent source of dietary fiber. The fruit also has vitamins C and K, folate and potassium, and the pomegranate has anti-inflammatory properties which can assist in reducing joint pain and preventing strokes. According to the Mayo Clinic, small studies suggest drinking pomegranate juice might help lower cholesterol by blocking or slowing its build-up in the arteries of those at a higher risk of heart disease. The juice contains antioxidants at higher
Southern Maryland Health
levels than many other fruit juices, and these antioxidants are thought to provide heart-protecting benefits like reducing low-density lipoprotein (LDL, or “bad”) cholesterol, the clinic notes. • How to use it? In its seed form or as juice, pomegranate is often used in juice blends, smoothies, alcoholic beverages and baked goods. • Try this: Pomegranate Gelatin Yogurt Parfaits (www.foodnetwork. com/recipes/pomegranate-gelatinyogurt-parfaits.html); Spinach Pomegranate Salad (allrecipes.com/ Recipe/Spinach-PomegranateSalad/Detail.aspx) —MEGAN JOHNSON
Pomegranate • What is it? The pomegranate is a fruit-bearing
Community addiction and mental health organizations are renowned for their commitment to healthy communities. For the new year, we share our secret recipe. RECIPE FOR A HEALTHY COMMUNITY Serving size: Your entire community, especially the 1 in 5 who live with addictions and mental illnesses. INGREDIENTS 1 pound Prevention 2 bottles Mental Health First Aid 8 oz 24-hour crisis services 1 quart Same day access 1 bushel Treatments for mental illnesses and additions 1/2 cup Trauma-informed care 4 cans Primary care 1 box Criminal justice diversion and re-entry 1 gallon Housing 3 bunches Supported education and employment
Enjoy a healthy community!
*Courtesy of the National Council for Behavioral Health 1945220
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DIRECTIONS 1. Line pan with prevention so fewer children and adults suffer. 1. Begin with Mental Health First Aid so everyone can recognize and help people in need. 3. Add 24-hour crisis response and same day access to services to save lives. 4. Mix with treatment to promote recovery. 5. Pour in primary care to improve health. 6. Fold in criminal justice collaborations, keeping people and communities safe. 7. Add in housing so everyone has a place to live. 8. Blend in education and employment to build a strong economy. 9. Sprinkle with trauma-informed care to ensure respect for all.
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Winter 2015
Mold in
your home? Protecting against this common hazard Could mold and moisture in your home cause health issues for your family? “Molds are part of the natural environment,” explains the Environmental Protection Agency (EPA). “Outdoors, molds play a part in nature by breaking down dead organic matter such as fallen leaves and dead trees, but indoors, mold growth should be avoided.” Molds grow through the release of tiny spores that are invisible to the naked eye and floating through outdoor and indoor air, and begin growing inside when spores land on wet surfaces. In fact, water and moisture are the key to mold growth — and containing it. After natural disasters like hurricanes and floods, excess moisture and standing water can contribute to the growth of mold in homes, explains the Centers for Disease Control and Prevention (CDC). Burst pipes, flooded basements and other home calamities can also increase the risk for mold growth and potential issues for your family. Though molds are “usually not a problem indoors,” mold spores that land on a wet or damp spot and begin growing can cause health problems, the EPA explains. Because molds produce allergens, irritants and potentially toxic substances (mycotoxins), inhaling or touching mold or mold spores can cause allergic reactions in sensitive individuals. These responses can include hay fever-type symptoms like red eyes, sneezing, runny nose and skin rashes. Allergic reactions are common, says the EPA, and can be immediate or delayed. For those affected by asthma, the presence of mold and its spores can trigger asthma attacks. “In addition,
mold exposure can irritate the eyes, skin, nose, throat and lungs of both mold-allergic and non-allergic people,” the EPA states. Because molds gradually destroy that on which they grow, protecting your home against mold damage is important. Mold cannot be controlled without moisture control, explains the EPA. If you suspect mold is a problem in your home, you should clean up the mold promptly and — very importantly — fix the water problem. When possible, it is crucial to dry water-damaged areas and items within 24-48 hours. Open your doors and windows and use fans to dry the space. “It is impossible to get rid of all mold and mold spores indoors; some mold spores will be found floating through the air and in house dust,” the EPA states. “The mold spores will not grow if moisture is not present. Indoor mold growth can and should be prevented or controlled by controlling moisture indoors. If there is mold growth in your home, you must clean up the mold and fix the water problem.” Cleaning the mold without making repairs to your home’s water issues will most likely result in a return of the growth. According to the CDC, mold can typically be recognized by sight or smell. Look for discoloration of the walls or ceiling, and any signs of water damage. Bad odors — musty, earthy smells or a foul stench — can also indicate mold issues. If you have any doubt about whether something has been infected by mold, remove it. Take out all porous items that have been wet for more than 48 hours, the CDC says, and that cannot be thoroughly cleaned and dried. Items like car-
peting and carpet padding, upholstery, wallpaper, drywall, floor and ceiling tiles and insulation materials can be sources of mold growth and should be removed. Remember that removal and cleaning are important because even dead mold can cause allergic reactions in some people, notes the CDC. To effectively clear up mold issues, the CDC recommends cleaning and fixing water problems such as leaks in roofs, walls or plumbing. “To remove mold growth from hard surfaces, use commercial products, soap and water, or a bleach solution of no more than 1 cup of bleach in 1 gallon of water,” explains the CDC. “Use a stiff brush on rough surface materials such as concrete.” When using bleach to remove mold, never mix bleach with ammonia or other household clean-
ers, which can produce toxic fumes. Open windows and doors to provide fresh air and wear non-porous gloves and protective eye wear. If the area to be cleaned is more than 10 square feet, consult the EPA for resources. Be sure to follow the manufacturer’s instructions when using bleach or any cleaning product, states the CDC. Also wear a tightly-fitted N95 mask (found at home supply stores) while in the building. When in doubt, call a professional who has experience cleaning and fixing buildings damaged by contaminated water, the CDC advises. And if you have any health concerns, consult a health professional before starting the clean-up process. —MEGAN JOHNSON
Winter 2015
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Eats for a crowd Cocktail dates
Baked jerk chicken wings Ingredients: 18 whole chicken wings, or 12 drumsticks 1 1/2 cups jerk marinade 1 1/2 cups tamarind-apricot sauce 1/4 cup soy sauce
Ingredients: 12 large dried Medjool dates 1 4-ounce chunk Parmigiano-Reggiano cheese 6 slices bacon, cut in half widthwise Preheat oven to 350 F. Insert a bamboo skewer or a similar facsimile in the bottom of the date until the pointy tip rests on the bottom of the pit. Push the pit out of the stem side. Reserve dates. Using your sharpest knife, cut Parmigiano-Reggiano cheese into 1/4-inch slices. Cut those slices into 1/4-x-1-inch pieces (the resulting 1inch pieces should be approximately the same diameter as a pencil). Cut the tip of each piece at a 45-degree angle. Leading with the pointy end, stuff a stick of Parmigiano-Reggiano cheese into the pit hole of each date. Wrap each date with a slice of bacon. Set dates on a baking sheet, seam-sides down, and skewer each with a toothpick to hold bacon in place. Bake for approximately 20 minutes, or until bacon is crispy. Caution: These cocktail dates are like molten lava when they come out of the oven. Let cool for a few minutes before serving. Source: Bob Blumer's "Surreal Gourmet Bites: Showstoppers and Conversation Starters" (Chronicle Books)
Party-pleasing recipes for your next get-together
In a baking dish, combine the chicken and 1 cup of the marinade. Cover and refrigerate for at least 11/2 hours or up to 4 hours, turning occasionally. The longer the chicken marinates, the hotter it becomes. Remove the chicken from the marinade and discard the marinade. Preheat the oven to 350
F. Place the chicken in a greased baking dish. Bake for 40 to 45 minutes, basting twice with the reserved 1/2 cup of marinade. When done, the juices will run clear when the chicken is pierced with a knife. Prepare a dipping sauce by combining the tamarind-apricot sauce with the soy sauce. Serve the chicken hot or at room temperature, with the dipping sauce. Serves 4 as an appetizer. Source: Helen Willinsky's "Jerk From Jamaica� (Ten Speed Press)
Smoky salsa Ingredients: 5 large Roma tomatoes, halved 1 small red onion, cut into thick slices 3 scallions, white and light green parts only 1/3 medium bunch of fresh cilantro, tough stems removed 1 garlic clove 1 teaspoon canned chipotle peppers 1 teaspoon apple cider
vinegar 1 teaspoon salt 1/4 cup chicken stock Prepare the grill for medium-heat grilling. Grill the tomatoes, onion slices and scal-
lions about 3 inches from the heat until partially charred, turning occasionally. (The onion will take the longest.) Transfer to a plate. Grill the cilantro for about 30
seconds, just to wilt and give it a slightly smoky flavor. Mince the garlic cloves in a food processor fitted with the metal blade. Add the grilled vegetables and cilantro, chiles, vinegar, salt, and stock and process to a puree. Taste for seasoning. (For a thinner consistency, add more chicken stock.) Pour into a storage container and let cool. Refrigerate until ready to use. Makes 2 cups. Source: Diane Rossen Worthington’s "The New California Cookbook" (Chronicle Books)
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Keep smiling: the best foods for your teeth When it comes to preventing tooth decay and gum disease, a balanced diet can be just as important for your teeth as the rest of your body. The American Dental Association (ADA) states that eating patterns and food choices play important roles in protecting your mouth, teeth and gums — the first steps in your digestion process. “Your mouth is your body’s initial point of contact with the nutrients you consume,” the ADA states. “So what you put in your mouth impacts not only your general health but also that of your teeth and gums. In fact, if your nutrition is poor, the first signs often show up in your oral health.” When it comes to dental protection, loading up on fruits and vegetables, whole grains, dairy and protein — components of a healthy diet — can
make a big difference. Here’s how to fill your plate: • Calcium: According to Oral-B, calcium is a prime ingredient for preventing tooth decay — especially for kids. Choose dairy products like milk, yogurt and cheese. Because calcium has no bearing on fat content, skim and low-fat options are just as good for your teeth. Other calciumrich options include leafy greens like broccoli, almonds and dried beans, Oral-B says. • Fresh fruit and vegetables: High-fiber foods keep saliva flowing and wash away harmful acids and food particles, the ADA explains. Many fruits and vegetables also contain vitamin C, which is important for healthy gums and the quick healing of wounds, as well as vitamin A to promote the building of tooth enamel. Fiber-rich fruits include apples,
bananas and oranges and dried fruits like dates, figs and raisins. Good vegetable choices are beans, Brussels sprouts and peas. • Whole grains: Loaded with B vitamins and iron (great for gums), whole grains are also rich in magnesium to benefit bones and teeth. Seek out bran, brown rice and whole-grain cereals, Oral-B recommends. • Lean proteins: Meat, poultry, fish, milk and eggs are rich in protein and phosphorus — minerals that protect and rebuild tooth enamel, the ADA explains. According to the ADA and MyPlate, promoted by the U.S. Department of Agriculture, a balanced and healthy diet should include a plate with fruits and vegetables, grains, dairy and protein. Your plate See Smiling, Page 22
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Winter 2015
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Driving while drowsy If you’re like 60 percent of adult American drivers, you may have gotten behind the wheel while yawning. According to the National Sleep Foundation (NSF), about 168 million people say they have driven a vehicle while drowsy, and 37 percent of those have actually fallen asleep at the wheel. Eleven million
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drivers admit they have gotten into an accident or near accident because they were too tired to drive or nodded off, the NSF notes. By conservative estimates from the National Highway Traffic Safety Administration (NHTSA), about 100,000 police-reported crashes are the direct result of driver fatigue See Drowsy, Page 21
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care provider annually, or more often as needed. Remember that, “as with any prescription, contact lens prescriptions do expire — typically within one year,” the AAO says. “You should see your eye care professional yearly to ensure they continue to have an accurate and appropriate prescription. These regular exams are also important opportunities for reinforcing proper lens care.”
Continued from Page 5
to be a superior method of cleaning, even if the solution you are using is a ‘no-rub’ variety.” When it comes to the solution you use for your contact lenses, it should also be handled with care. Do not re-use old solution or “top off” what is in your case, the AAO states. Refresh your solution daily. Because it can affect its sterility, never transfer solution from a fullsize bottle to a travel-sized one. Don’t allow the tip of the solution bottle to come into contact with any surface, and keep it closed tightly between uses. For general eye care, remember that eye infections can lead to serious vision loss. Caring for your eyes themselves is crucial to proper lens care. If you experience symptoms like redness, pain, tearing, increased light sensitivity, blurry vision, swelling or discharge, remove your contact lenses immediately and call your ophthalmologist. “If you smoke, stop,” the AAO advises. “Studies show that contact
Southern Maryland Health
—MEGAN JOHNSON
lens wearers who smoke have a higher rate of problems than nonsmokers.” The academy also cautions against wearing decorative lenses, like those sold to accompany Halloween costumes; they have the
potential to damage eyes permanently. Go for regular eye exams. Contact lens wearers should be examined by an eye
Southern Maryland Health
Winter 2015
Breathing easier in winter For those with asthma or allergies, winter can be a breathing battleground. Because we’re often cooped up indoors (with dust and mold) or outside breathing cold, dry air, the chillier months can be tough on the body. To help you breathe easier through cold spells, consider these tips: • Get vaccinated. Because the flu, colds, respiratory infections and pneumonia are especially tough on those with asthma, COPD and other respiratory conditions, be sure to ask your doctor about vaccinations — especially for the flu, the Clean Air Council (www.cleanair.org) recommends. • Stay warm. Wearing a scarf over your mouth and nose can help warm the air before it enters your lungs, making asthma attacks less likely. Be sure to breathe through your nose, not your
mouth. The council also advises staying on a medication plan to help breathe better on cold days. • Keep your hands washed. Frequently washing your hands with soap and water is one of the easiest, best ways to avoid spreading colds and viruses, advises Everyday Health (everydayhealth.com). If you’re in a pinch, alcohol-based hand sanitizers can help. Hand-washing is vital to helping prevent illness, which can worsen asthma and allergy symptoms. • Watch your seasonal décor. Especially when bringing decorations in from storage, be sure to clean them before decorating the house. Dust and mildew can accumulate on your beloved baubles and trigger asthma symptoms, the council says. • Skip the smoke. Candles’ smoke and fragrances can irritate the lungs, as can fireplaces in winter. • Inspect your furnace and replace filters. Because heating systems can harbor mold, carbon monoxide and dust, have yours inspected before the cold season begins, the council recommends. Wipe down or vacuum vents so resting dust and dirt can’t be blown into the air circulating in your home. Be sure to also clean and replace filters to prevent the release of debris. Clean and check the filters throughout the heating season to avoid winter asthma issues, Everyday Health recommends. Keep the humidity levels and temperature in your house consistent. • Exercise inside. Hitting the gym instead of
the frigid pavement can help prevent breathing issues, especially in arctic air. The humidity and temperature in the gym are less likely to create issues, Everyday Health explains. If you do exercise outside, go out at the warmest part of the day — typically mid-afternoon. • Have a plan. Regardless of the season, make sure you know what to do if your asthma symptoms flare, Everyday Health says. Creating a detailed action plan with your doctor or asthma specialist will help control your symptoms and ensure you know what to do when suffering an attack. Make it clear when to call your doctor — and when to go straight to the emergency room. Follow your treatment plan regardless of the season and get regular check-ups, especially if your symptoms worsen in cold weather. —MEGAN JOHNSON
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• Whole wheat and multigrain pasta: A typical two-ounce serving of whole wheat or multigrain pasta includes about seven grams of protein and six grams of fiber. • Nonfat Greek yogurt: Nonfat Greek yogurt is a great low-calorie source of protein, making it a great option for an afternoon snack. Single serving containers of Greek yogurt typically include 120 grams of protein or more. • Russet potatoes: One medium-
sized Russet potato is roughly 170 calories and includes three grams of fiber, five grams of protein and 25 percent of your daily recommended dosage of potassium. Russet potatoes also are high in vitamin C and iron. • Fresh spinach: Popeye was on to something, as a four cup serving of fresh bagged spinach is just 20 calories and loaded with vitamins and nutrients. Just one serving of fresh spinach can provide 160 percent of the recommended daily value of vitamin A and 40 percent of the daily value of vitamin C.
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Southern Maryland Health
Winter 2015
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Amit Khanna, DMD, LLC General & Cosmetic Dentistry
Drowsy Continued from Page 16
annually. These accidents result in an estimated 1,550 deaths, 71,000 injuries and $12.5 billion in monetary losses. But “these figures may be the tip of the iceberg,” the NHTSA notes, “since currently it is difficult to attribute crashes to sleepiness.” Unlike intoxication, there is no test to determine sleepiness. State reporting practices are inconsistent, the NHTSA says. Police training to identify drowsiness as a crash factor is limited. Though every state currently addresses fatigue and/or sleepiness in some way on crash forms, the codes are inconsistent — and two states do not have specific codes at all. Drowsiness and fatigue may play a role in crashes attributed to other factors, like alcohol; about 1 million such crashes annually are attributed to driver inattention or lapses, notes the NHTSA. Sleep-related crashes are most prevalent among young people — especially men, adults with children and shift workers, the NHTSA says. According to a 2002 NSF poll, adults between the ages of 18-29 are more likely to drive while drowsy compared to other age groups. Men are more likely to get behind the wheel tired than women, and almost twice as likely as women to fall asleep while driving. “Sleep deprivation increases the
risk of a sleep-related crash; the less people sleep, the greater the risk,” the NHTSA says. People who sleep six to seven hours a night are twice as likely to be involved in a crash as those sleeping eight hours or more, they explain. People who sleep less than five hours increase their risk four to five times. And what of the famous analogy that driving drowsy is similar to driving drunk? According to the NHTSA, an Australian study demonstrated that being awake for 18 hours produced an impairment equal to a blood alcohol concentration (BAC) of .05, with .08 being considered legally drunk. After staying up for 24 hours, your impairment is equal to a BAC of .10. If you’re on the road and begin to experience any signs of tiredness, it might be time to stop and rest. The NSF shared these signs it’s time to pull over: • Difficulty focusing, frequently blinking or heavy eyelids; • Trouble remembering the last few miles you’ve driven; • Missing traffic lights, stop signs or exits; • Daydreaming with wandering/disconnected thoughts; • Yawning repeatedly or rubbing your eyes; • Drifting from your lane, tailgating or hitting a shoulder rumble strip; • Difficulty maintaining speed; • Feeling irritable and restless. —MEGAN JOHNSON
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should be half covered by veggies and fruits, and at least half of the grains you consume should be whole grains. When possible, choose low-fat or fat-free dairy items. And remember that lean proteins make a difference: reach for lean beef, skinless poultry and fish. Alternate sources of protein include eggs, beans, legumes and peas. For as important as your dietary choices are, the ADA emphasizes that eating habits can play a large role in dental health, too. The association recommends limiting eating and drinking between meals — and if you do snack, making smart choices. Sweets and chips offer no nutritional value and promote tooth decay. If you are hungry between meals, look for yogurt, fruits, nuts, vegetables or cheese to calm your cravings. Don’t forget about drinks, too; everything you consume impacts your mouth. Reaching for water over sugary beverages can help your teeth and waistline. When it comes to tooth decay, the ADA says, its presence and progression can be affected by: • The form of your food — whether it’s liquid, solid, sticky or slow to dissolve; • How often you drink sugary or acidic beverages and eat sugary or acidic foods; • The combination of foods you eat, and the order in which you’re
eating them; • Your diet’s nutritional makeup; • Any medical conditions you may have, which can impact your risk of cavities and weakened teeth. Because bacteria in the mouth use carbohydrates for sustenance, cutting back on sugar and limiting simple carbs that ferment easily will help reduce your cavity risk, the ADA explains. “Limit added sugars in your diet by reading food labels to determine the amount of added sugar in a food,” they suggest. Commonly added sugars include brown sugar, cane sugar, confectioners’ sugar, corn sweeteners, raw sugar, corn syrup, fructose, sucrose, glucose, dextrin, maltose, honey, high fructose corn syrup, molasses and more. If these ingredients are listed among the first few ingredients on a product, it is likely high in sugar — and tough on your teeth. The top sources of added sugar in the diet are soft drinks, energy drinks and sports drinks (35.7 percent); grain-based desserts like cakes and pies (12.9 percent); fruit drinks (10.5 percent); dairy-based desserts like ice cream (6.5 percent); and candy (6.1 percent), with sweetened tea, yeast breads and more also filling out the list, says the ADA. Because of the amount and type of sugar that can adhere to teeth, empty-calorie foods like candy (especially lollipops, mints and caramel), snack foods like chips and sweets like cookies, muffins and cakes are not recommended. “The bacteria in your mouth feed off these sugars, releasing acids, and that’s what leads to tooth decay,” explains the ADA. Similarly, drinks with sugar — soda, juice, lemonade, sweetened coffee or tea — are also harmful because sipping them causes a “constant sugar bath over teeth,” promoting decay. In general, the ADA recommends practicing good oral habits to reduce your risk of developing issues. Brush your teeth twice a day for two minutes to remove sugars and food particles. Limit betweenmeal snacking, and keep added sugar in your diet to a minimum. Consume lots of water, dairy, fruits and vegetables to stay in good overall health, and remember to seek the care and guidance of a dental professional to promote good oral hygiene. —MEGAN JOHNSON
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