Your Health Matters

noreply@blogger.com (Meritus Health) — Fri, 11 Jul 2014 14:19:00 +0000

Adios, for Now

For nearly three years, we have been posting blogs under the title, “Your Health Matters” and sharing them on our website, through an electronic newsletter and in other ways when opportunities were present. We have covered a wide range of topics, from texting and driving to diabetes, organ donation to good nutrition. We’ve highlighted healthy employees at Meritus Health and promoted new programs and services in cancer care, domestic violence prevention and stroke prevention.

Our vision for the Your Health Matters blog was stated in our very first posting: We decided to start a blog as a way to get more information to our community about staying healthy. While our methods may occasionally change, our mission is still the same – population and community health improvement.

With the changing health care environment, we are always looking at our time and our processes to see where we can be more efficient and perhaps where we may need to freshen things up a bit to keep our community engaged. One place we have recently invested time and resources has been our redesigned website, www.meritushealth.com. There you can find all of the information you need on the programs and services of Meritus Health and Meritus Medical Center, as well as updates on new physicians and providers in our community.

Additionally, our website now offers or will soon offer:

· Connection to a collection of our weekly Health Matters radio show covering a range of important topics and issues.

· A Health Library full of current news articles, tools including risk assessments and quizzes to take, healthy recipes and more.

· A direct link to “My Meritus Patient Portal” where you can access your personal health information securely online from any computer, smartphone or tablet.

We are encouraging each of you to visit our website to take a look at this new content and, while you are there, to subscribe for our bimonthly electronic newsletter under the “Your Health Matters” button on the main page. This is how we will be communicating with you in the coming months, as this is our final blog. Our past blogs will remain archived on our website for visitors to reference. Meantime, please stay in communication with us through www.meritushealth.com because your health matters to us!

Make a Splash with Your Routine!

noreply@blogger.com (Meritus Health) — Tue, 06 May 2014 15:41:00 +0000

Make a Splash with Your Routine!

Posted on April 16, 2014 from www.healthymorselsfromheal.wordpress.com/

HEAL of Washington County wants to inspire people to “rethink” many of their popular drink choices as a way to improve their health. People often don’t realize how many of their daily calories and large amounts of added sugar are coming from these beverages. Drinking beverages like soda, sports drinks and energy drinks which are loaded with sugar can be harmful to your health and may lead to obesity, heart disease and diabetes. Water is the best choice and has numerous health benefits including keeping you hydrated, boosting energy production, and flushing body waste.

Are you up for the challenge?
We’re challenging you to Rethink Your Drink! Simply switch from drinking sugar-sweetened beverages to water and track the amount of water you drink for 6 weeks. Prizes and information will be provided throughout the challenge to keep you motivated. The challenge officially starts on May 19th, but register now and we will keep you up to date on all the latest challenge news!

If you’re worried about making the switch to water, try infusing your water with a few healthy ingredients to help you enjoy drinking it more! It’s simple to do and will leave you feeling refreshed and well hydrated as the hotter months approach. Here are a few of our favorite recipes to get you started.

Aside from tasting delicious, these drinks look beautiful too. And keeping 2-3 flavors in your fridge offers enough variety to ensure that your taste buds never get bored. To keep your varieties budget-friendly, simply choose fruits that are in season and snip some herbs from your garden.

If you’re looking to take that next step toward better health, sign up for the challenge today! Encourage your family, co-workers and friends to join you. Rethink Your Drink!

Motivate. Hydrate. Feel Great.

STAR Program Emphasizes Care in Cancer Treatment

noreply@blogger.com (Meritus Health) — Thu, 24 Apr 2014 12:11:00 +0000

Receiving a diagnosis of cancer is frightening. Cancer treatment can be a daunting undertaking that leaves patients feeling isolated, desperate, and with little hope.

In July 2014, Meritus Health plans to implement a program that will allow patients to take comfort in knowing that when they receive treatment for cancer at Meritus Medical Center, they are not alone.

The program, which is called STAR, stands for Survivor Training and Rehabilitation. According to the organization’s website, STAR is a nationally recognized cancer survivorship program that has the goal of minimizing the side-effects of cancer treatment, and providing the patient with the best quality of life that is possible.

The national STAR program began when a patient diagnosed with cancer, who also was a doctor, felt that more resources were needed for patients throughout the treatment process. The program started development, implementation, and gradually grew throughout the country.

Health care providers at Meritus Health discussed the value of having this type of program at Meritus Medical Center, and they received the green light to develop STAR here.

Jeanni Moyer, STAR program coordinator, said that STAR will allow patients to receive more individualized treatment, additional services, and is open to patients who have been diagnosed with any form of cancer.

“Our goal is to provide comprehensive, evidenced-base rehabilitation care for our cancer survivors,” she said. “The addition of rehabilitation services (physical, occupational, and speech therapy), will be an excellent adjunct to the medical interventions that are already being provided at The John R. Marsh Cancer Center,” she said.

Currently, there are 25 Meritus Health employees, from different areas within the organization, who are going through the certification process. These include: Total Rehab Care, The Center for Breast Health, Meritus Cancer Specialties, and The John R. Marsh Cancer Center. The program involves training, an examination at the end that trainees must pass, and ongoing education to be sure that certified providers stay up-to-date on the newest policies and procedures.

Moyer said that during cancer treatment, patients can experience side-effects such as fatigue, weakness, balance and gait problems, difficulty with speech, and swallowing issues. The providers who receive this additional training can help patients improve their quality of life.

Susan Lopp, Director of the John R. Marsh Cancer Center, who is also a coordinator of the STAR program, says that Meritus Health plans to have the first 25 staff members going through the program certified in June, and hopefully, the program will be implemented in July. She said that the program will be patient focused and collaborative between departments.

“We have a steering committee and I, along with Jeanni Moyer, the STAR coordinator for Rehab Services, assure support to the staff completing the certification,” Lopp said.

Moyer and Lopp will also work collectively to develop and coordinate the implementation process with physicians, and to maintain internal communication between departments.

Both Moyer and Lopp emphasize that the STAR program is about helping patients feel self-empowered, and giving them the support and guidance that they need to move beyond their cancer diagnosis.

For more information on the STAR program, please visit the Oncology Rehab Partners Website, and click on the “For Survivors” Tab.

By: Mark Russ

Organ Donation: Turning a Tragedy into Triumph

noreply@blogger.com (Meritus Health) — Wed, 16 Apr 2014 12:14:00 +0000

Dealing with end-of- life circumstances can be difficult and painful for all parties involved. The unfortunate and sometimes untimely loss of a loved one is devastating to families. It is, however, important to discuss how the family, and the recently departed, can be sure that a part of them lives on after their passing, and give the gift of life to another human being.

April is National Donate Life Month. This month-long campaign Instituted in 2003 by Donate Life America, a nonprofit group of local and national organizations that has the goal of educating the public about organ, eye, and tissue donation, and to advise them about the process to register as an organ donor.

Meritus Medical Center works directly with The Living Legacy Foundation of Maryland, a nonprofit organization that helps to facilitate the donation process of organs in several counties in Maryland, including Washington County.

An Organ Recipients’ Story

Mike Butler, of Hagerstown, Md., was a kidney and pancreas recipient in March of 1995. He said that life prior to receiving his transplant was not easy.

“Dialysis was not good to me,” he said. “I cramped up from head to toe in the first 10 minutes of a three and a half hour treatment.

Butler also said that he was on Insulin and took more than 25 pills a day. Now, he takes six pills a day.

He said that receiving the organs from his donor, Kelly, has changed his life, and improved his health.

“I feel great! I am a firm believer that faith, diet, exercise, listening to your body, and health care team has got me through so much,” he said.

Butler went on to say that he carries Kelly’s spirit in everything that he does, and that if he were to die tomorrow, he would have no regrets, just a smile on his face and a grateful heart.

For people who are hesitant about becoming organ donors, Butler says that a donation could have a significant impact on numerous lives.

“Even if you couldn’t be an organ donor, you could be a prime candidate to be a tissue donor,” he said. “You can’t take your organs to heaven, leave them for someone who needs them.”

He also has advice for people who are waiting for an organ donation.

“Do all that you can to keep yourself as strong and as healthy as you can to make it to the transplant,” he said. “Take your meds, eat right and listen to your doctor. Most of all, Stay positive.”

Dispelling Organ Donation Myths
If I agree to donate my organs, emergency medical services and hospital personnel won’t work to save my life? This is not true. Emergency services and hospital personnel make every effort possible to give you, the patient, the highest level of care possible. They will exhaust all resources available to save your life.

People Under the age of 18 can’t make the decision to donate organs. It is true that legally, a minor under the age of 18 cannot make this decision on their own, but a parent or guardian can make the decision on behalf of the donor. The reality is that children and teenagers are also on the waiting list for organ donation. They may be able to benefit from organs that come from younger people.

I am not in the best of health, and my organs are not viable. This is not the case for every person. Certain organs may be able to be transplanted while other organs, skin, or tissue cannot be transplanted. Medical professionals can determine what is and is not viable at the time of death.

People who Donate Organs cannot have an open-casket funeral. Organ donation does not interfere with having an open-casket funeral. The donor is clothed during the funeral, and funeral homes make every effort possible to be sure that the donor looks as presentable as possible.

I can’t donate organs because I am too old. Again, this is not true. Being an older citizen does not automatically exclude you from having viable organs that can be transplanted into another individual. Medical personnel, at the time of death, can make the decision on which organs can be used and which organs cannot.

How to Register for Organ Donation
As of April 01, 2014, more than 2.5 million people in Maryland registered for organ donation. Registration is not complicated. Donate for Life recommends that organ donors do the following to make their organ donation wishes known:

Click on the Register Online button and follow the steps
You can also check or change your status.

Register through the MVA (Motor Vehicle Administration). This can be completed in person or online.
Lastly, make your wishes known to friends, family members, and your next of kin. Having this documented in writing, in the form of a living will, can help your family when they are making end-of-life decisions.

There is no question that losing a loved-one is a crushing blow to the family and friends that are left behind. Furthermore, it is a part of the human experience that everyone must deal with at some point, but by becoming an organ, eye, or tissue donor, the dearly departed can live on by giving the gift of life to others, and turning a tragic situation for one person into a triumphant victory for another..

By Mark H. Russ

Child Abuse: Education, Prevention, and Assistance

noreply@blogger.com (Meritus Health) — Tue, 08 Apr 2014 19:38:00 +0000

April is National Child Abuse Prevention Month. Declared a month to educate the public about child abuse and prevention by President Ronald Reagan in 1983, the National Center on Child Abuse and Neglect, worked at the federal level, to inform the American public through radio, print, television PSAs, bumper stickers and posters, about a very serious and troubling issue.

Over the years, this program has grown to include various sponsored activities on a state, county and individual organization level throughout the United States.

In the 2014 proclamation for National Child Abuse Prevention Month, President Obama said, “We all have a role to play in preventing child abuse and neglect and in helping young victims recover. From parents and guardians to educators and community leaders, each of us can help carve out safe places for young people to build their confidence and pursue their dreams.”

On April 8, 2014, nurses, doctors, and volunteers planted more than 1500 pinwheels on the grounds of Meritus Medical Center. These pinwheels represent reported cases of children who were abused and neglected in Washington County, Maryland.

Andrea Blythe, RN, a forensic nurse in the emergency department at Meritus Health, and coordinator of the Interpersonal Abuse and Violence Program, stresses the importance of bringing attention to child abuse.

"Each pinwheel we plant is one case of child abuse in our county, that’s 1520 times that a child was neglected or abused that we know about,” Blythe said. “The more we talk about it, the more we shed a light on the issue, the more people will feel empowered and expected to intervene,” she said.

Children and Abuse

According to the Centers for Disease Control, child maltreatment is defined as, “all types of abuse and neglect of a child under the age of 18 by a parent, caregiver or another person in a custodial role.” A child can be abused physically, sexually, emotionally or by being neglected. While all children are at risk for abuse, children under the age of four and children with special needs are often at the highest risk for abuse.

As a forensic nurse, Blythe, and other nurses and doctors on her team, perform exams on adults and pediatric victims of abuse that come to the emergency department at Meritus Health. In addition to examinations, Meritus Health also provides counseling support through referrals to the emergency social work team at the emergency department.

Blythe stresses that the support that Meritus Health offers victims and families goes beyond the emergency department, and includes community referrals for any medical follow-up treatment that may be needed.

“We work to ensure that all of the patient’s questions and needs are addressed prior to discharge, and that they have a safe place to go.” Blythe said. This is accomplished by working with community programs such as CASA (Citizens Assisting and Sheltering the Abused).

Perpetrators and Abuse

There are several factors that contribute to child abuse. The CDC says that these can include a history of abuse in the family, a constant rotation of caregivers in and out of the home, substance and/ or mental health issues experienced by a care giver or parent, parenting stress and limited financial resources.

According to a 2013 report from the CDC that provided child abuse statistics from 2011, 80 percent of children are abused by their parents and only 2.9 percent of abusers were people that the children did not know.

Child Abuse Statistics

Below, are some statistics provided by the CDC that help to outline the impact that Child abuse has on society across the spectrum.

In 2011, child protective services (CPS), received approximately 3.7 million referrals for child abuse and neglect.
The lifetime economic cost of handling child abuse and neglect cases in the United States totals approximately $124 billion.
In 2011, approximately 1,750 children died as a result of child abuse.
Non- CPS studies indicate that approximately 1 in 7 children in the U.S. experience some form of child abuse in their lifetime.

Community Resources and Help

While child abuse is a challenging topic to tackle, it must be handled directly, and with care to ensure the protection of children. Blythe echoes that sentiment, “We have to move away from a culture of silence towards a culture of protection,” she said.

Below, are some resources that victims of abuse and families can utilize for assistance in the community.

Citizens Assisting and Sheltering the Abused-(CASA)

Provides shelter for victims of sexual assault and domestic violence. (301)-739-8975

Washington County Department of Social Services

Provides both child and adult protective services. Can assist with providing referrals to other community agencies, and financial assistance to those who qualify for services. Also handles investigations of suspected abuse (240)-313-2100 /24-hour hotline (240)-420-2222

Safe Place- Washington County Child Advocacy Center

Provides victims of sexual abuse and care takers with counseling services, interviews and medical treatment. (240)-420-4308

By Mark H. Russ

A Celebration of Doctors

noreply@blogger.com (Meritus Health) — Mon, 31 Mar 2014 20:26:00 +0000

March 30 is National Doctor’s Day! Declared a national holiday by President George H. W. Bush in 1991, the goal of Doctor’s Day is to honor physicians for their compassion, hard work, and their leadership in the prevention and treatment of illness and injury.

In the proclamation for Doctor’s Day, President Bush said, “More than the application of science and technology, medicine is a special calling, and those who have chosen this vocation in order to serve their fellow man understand the tremendous responsibility that it entails.”

The proclamation highlighted the contributions of physicians such as Dr. Charles Drew, a pioneer in the field of blood transfusion, and Dr. Jonas Salk, who was essential in the development of the polio vaccine, but also sought to recognize the countless doctors who provide care to members of their communities throughout the United States.

Though medicine, science and health care have changed throughout the years, establishing a strong relationship between doctor and patient has always been the primary goal for doctors practicing medicine for centuries.

“Being a doctor is a privilege, people give you access to their innermost fears, feelings and wishes and do so in an atmosphere of trust,” says Dr. Shaheen Iqbal, M.D., Chief of Staff, Meritus Medical Center.

Dr. Iqbal went on to say that it is important for patients to take control of their health.

“You cannot afford to take anything about your health for granted,” Dr. Iqbal said. “Educate yourself, and seek rapid help. This can be a very powerful thing for your health.”

Dr. Iqbal also said that while it is easy to become intimidated during a doctor’s appointment, it is important for patients to speak up, and ask for clarity, if they don’t understand what the doctor is telling them.

Dr. Iqbal recommends that before leaving a doctor’s appointment, patients should ask themselves the following three questions, and repeat the answers to their health care provider, in their own words, to be sure that they fully understand what the doctor is saying:

What is my main problem or concern?
What do I need to do?
Why is it important for me to do this?

With any relationship, clear and consistent communication is essential. Here are some additional tips to establish and maintain a positive relationship between you the patient, and your health care provider.

Communicate with your doctor
Doctors will be able to address your medical concerns if you are open and honest with them. Sharing your medical history, being open and up-front with your daily activities such as smoking, exercise routine, eating habits etc., will allow your doctor to best determine what you need as an individual, and come up with the best health care plan for you.

Find a primary care physician that you are comfortable with
In order for you to be open and honest with your doctors, it is important to be comfortable talking with them. You may have to spend some time, and try a few doctors, before you feel at ease discussing your medical issues. The time that it takes to find a doctor that you are comfortable with is an investment in your future health.

Come to all appointments with you doctor prepared
Write down a list of questions or concerns that you want to discuss with your physician. This can help you feel more relaxed, and this allows you to take an active role in your care. Some doctors recommend bringing all medications with you to your appointment in a bag, but at the least, it may be a good idea to write down all of the medications that you are taking, especially if you go to doctors who are specialist such as a cardiologist or neurologist in addition to your primary care physician. By doing this, all of your doctors are on the same page, and can provide you with the best treatment possible.

As the guardians of health care and essential members of the medical community, physicians play a significant role in maintaining our health. By celebrating their service and dedication to helping others, and working with them to assist in our care, we all can have a happy, healthy future.

By Mark H. Russ

Getting Enough Sleep Shouldn’t be a Dream

noreply@blogger.com (Meritus Health) — Mon, 24 Mar 2014 21:07:00 +0000

Sleep is one thing that most Americans feel that they don’t get enough of. With work, school, children, and a never ending to-do list, it’s no wonder that most people feel as if getting consistent, proper rest is an aspirational goal, but certainly not a realistic one.

With the end of daylight savings time, and the loss of an hour of much-needed sleep, many adults who already feel sleep deprived have a harder time adjusting.

According to the National Sleep Foundation, adults need between seven to nine hours of quality sleep each night. Getting proper sleep helps to improve attentiveness, maintain a healthy weight, and helps to lower stress and improve mood.

Most adults average between five to seven hours of sleep each night. When lack of sleep accumulates over a period of time, a “sleep-debt” is accrued. A few days of not getting enough sleep is not a major cause for concern, but over an extended period of time, a continued sleep-debt can put people at risk of health problems such as high-blood pressure, heart disease and stroke.

It’s not just physiological issues either. Sleep-loss contributes to motor vehicle accidents, loss of productivity at work, and can negatively impact personal and professional relationships.

While trying to juggle life’s challenges and getting enough sleep is difficult, there are some things that you can do that can help.

Tips for Better Sleep

Eliminate Caffeine- Caffeine, which is a stimulant, can stay in the system for up to 12 hours. It is recommended to stop drinking caffeinated beverages at lunch-time. After that, stick to caffeine-free.
Cut-off Time- Exercise increases your heart rate, and gets your blood pumping. That is what you need in the morning to get your day started, but not in the evening. It is recommended to cut exercise off four to six hours before going to bed.
Develop a Routine- Whether it be meditation before bed, reading for 10 to 15 minutes, or taking a hot bubble-bath before bed each night, developing a routine tells your body that it is time to wind-down and prepare to rest.
Establish a Bedtime- While it may seem a juvenile, try to go to bed at the same time each day, give-or-take an hour. This includes weekends. Keeping your body on a routine sleep schedule helps your body to know when it should be awake, and when it needs to be asleep.
Create a Conducive Environment- Make sure that your bedroom is comfortable, quiet, dark, and temperature controlled. Small things like changing your bed linens regularly, placing a fan by your bed, or sleeping with a mask to block out light can make a difference in ones’ quality of sleep.

By utilizing these tips, getting a good night’s sleep will no longer be a dream.

By Mark H. Russ

Selecting Vegetables and Fruit with Chef Joe

noreply@blogger.com (Meritus Health) — Mon, 17 Mar 2014 21:03:00 +0000

Did you know that March is National Nutrition Month? Sponsored by the Academy of Nutrition and Dietetics, the goal of this month-long campaign is to educate consumers on the importance of nutrition and making informed food choices daily.

Eating healthy doesn’t have to be a chore.

Did you know that dark chocolate, before it has been sweetened and processed is actually good for you? It is filled with iron, magnesium and fiber. Furthermore, it is loaded with antioxidants that can improve your mood and make you happy.

A glass of red wine is also filled with antioxidants that make you feel good, and pink grapefruit and apples are not only delicious, but great for your overall health.

Meritus Health also does its part to promote healthy eating. Though it is not quite spring, spring is right around the corner, and this is a great time to talk about the Farmers’ Market.

Since 2009, a weekly Farmer’s Market has been held at the Atrium of Meritus Medical Center. The Farmer’s Market operates every Tuesday, from 2 p.m. to 5 p.m., beginning on the Tuesday following Mother’s Day through December 20th. There are usually five to six vendors present, selling everything from fruits and vegetables to baked goods, and on occasion, seafood. This is an opportunity for Meritus Health employees and the community to purchase fresh, local produce and support local farmers.

In the above video, Joe Fleischman, head chef at Meritus Medical Center, gives tips on selecting fruits and vegetables- not just at the Farmer’s Market, but also at the grocery store. Chef Joe gives the following tips for produce:

Selecting tomatoes:

There are three types:

Globe

For slicing and sandwiches

Grape or Cherry

For salad use

Roma

For sauces ,soups, and stews

Check for the following:
1. Skin is smooth and free of blemishes.

2. Tomato is bright red.

3. Stems are embedded into the tomato.

4. Heavy for its size.

Selecting melons:
1. Flip the melon and look for the side that is yellowish in color, compared to the rest of the melon that is green.

2. Flip the melon, turn it around, place the green part of the melon next to your ear, and tap the yellow spot.

3. If you hear the sound resonate from one side of the melon to the other side, then the melon is ripe and ready for use.

4. If you hear a dull “thud” and the sound does not resonate, then the melon is not ready for use.

Selecting cantaloupe:
1. Look for the end where the stem was connected to the melon. At this point, the stem will be removed. If the area is recessed into the melon, or has a dent, then the melon is ripe. If the area sticks out, the stem was forcibly removed and the melon is not ripe.

2. Cantaloupe should be “creamish” in color.

Selecting vine vegetables:
1. Be sure the vegetables are smooth and free of blemishes.

2. Make sure that the vegetables are heavy for their size.

3. Eggplant should be deep purplish or blackish color.

4. Make sure that the stem that connects to the fruit is bright green.

5. Small amount of discoloration on the stem is okay, a large amount of discoloration may indicate that it was picked a while before you are actually buying the fruit or vegetable.

By: Mark Russ

Using Medical Oncology to Treat Cancer

noreply@blogger.com (Meritus Health) — Mon, 10 Mar 2014 21:06:00 +0000

Receiving a cancer diagnosis is frightening and many patients often wonder “what should I do next?” With so many treatment options available, it can be difficult to determine what route a patient should take.

“A cancer diagnosis, for most people, can still feel like a crippling blow, there is no question about that,” said Dr. Michael McCormack, a medical oncologist at Meritus Cancer Specialists. “It is important for patients to know that they do have options.”

Treatment of cancer depends on the type and stage. Radiation therapy uses high-energy waves to destroy cancer cells. Surgical treatment is the surgical removal of the cancer from the body, and another option for some patients, is to treat the cancer with medication.

Medical oncology is the use of medication to treat various forms of cancer. The goal is to kill the cancer cells through the use of medication, and stop the cancer cells from growing and dividing. These may include cancers of the breast, prostate, lung or colon.

Chemotherapy is the use of medications to treat cancer. Conventional chemotherapies directly destroy cancer cells. Unfortunately, they also have adverse effects on normal cells, and usually have significant toxicity.

Recent advances have allowed us to take a more “targeted” approach with medications which effect only cancer cells or inhibit their growth. Some examples are Herceptin, Rituxan and Bevacizumab.

Typically, a patient’s treatment starts with their primary care physician. This may be routine testing, or a patient requesting to see their doctor if they are experiencing abnormal symptoms. From there, a biopsy is done if there is some form of growth. If the biopsy reveals cancer, a patient would make an appointment to see an oncologist, like Dr. McCormack. At that point, the oncologist determines the stage level of cancer, if it is curable, and discusses various treatment options with the patient.

Dr. McCormack emphasizes that throughout this process, a patient is not alone.

“I care for patients from the time of diagnosis until resolution,” Dr. McCormack said. “If necessary, I will direct them to other health care providers that can assist them with care. This is a group of people coming together with the single goal of assisting the patient while they are going through a challenging time.”

Dr. McCormack also said that the vast majority of patients who are fighting cancer are able to stay in the area and receive care close to home.

The John R. Marsh Cancer Center, part of Meritus Health, is a local resource that patients can use for cancer treatment. The John R. Marsh Cancer Center utilizes a team of physicians, nurses, and other health care providers to give patients the best in specialized care, right here in Hagerstown.

For cancer prevention, Dr. McCormack suggests that patients speak with their primary care physician and get routine screenings including mammograms, pap smears, and other cancer tests as recommended. He also says that exercise and a low-fat diet are important for staying healthy.

Dr. McCormack’s main piece of advice for cancer prevention, “If you don’t smoke, don’t start, and if you do smoke, I strongly encourage quitting immediately.”

With education, prevention, treatment, and a dedicated health care team, the fear that surrounds a cancer diagnoses can be significantly reduced.

Coping with Stress

noreply@blogger.com (Meritus Health) — Mon, 03 Mar 2014 17:21:00 +0000

Dr. Ajay Bhandari

Stress, no matter what stage a person is in life, is something universal that everyone must deal with. While small amounts of stress can be beneficial and give some people that extra boost to get in gear, large amounts of stress over an extended period of time, can lead to long-term psychological, emotional, and biological health problems. According to the American Psychological Association, stress is defined as “any uncomfortable emotional experience accompanied by bio-chemical, physiological, and behavioral changes."

Symptoms of stress include:

Chest pain
Anxiety
Fatigue
Sleep disturbances
Gastrointestinal problems
Changes in appetite

Circumstances that can trigger stress is an exhaustive list, but may include:

Financial hardships
Health problems
Academic challenges
Relationship problems
Work situations
Imbalanced home-life

Coping with Stress
“It is always better to deal with stress early before it amplifies”, says Dr. Ajay Bhandari, a psychiatrist with Meritus Health's Behavioral Health Services. “Regular exercise, deep breathing techniques, social meetings, talking to someone, and a regular balanced diet may all lower your stressor,” he said.

Dr. Bhandari also gives other suggestions for coping with stress. These include:

Improved time management at work.
Taking on realistic responsibilities that you feel that you can accomplish without feeling overwhelmed.
Fostering support and co-operation among coworkers.
Reducing the amount of work that you bring home.
Relaxation time at home.
Contacting your Employee Assistance Program, if your employer provides one.

There are also certain protective factors such that aid in handling stress such as education, a social network, and accessibility to resources. While stress is inevitable, there are ways to mitigate stress and maintain a balanced life. If these early intervention methods are not working, Dr. Bhandari recommends consulting your physician, therapist or counselor.

By: Mark Russ

Healthy Employee Spotlight: Kelsey Wilkes

noreply@blogger.com (Meritus Health) — Mon, 24 Feb 2014 21:56:00 +0000

Whether it’s an injury, age, or just not finding the time, there is always going to be an obstacle that can get in your way of exercising. Kelsey Wilkes, director of project management, shows that overcoming the challenge will make your efforts that much more rewarding.

“When I started I was having some leg and hip pain and it would take me 40 minutes to walk a mile,” Kelsey said. “I don’t think it’s because I was out of shape or overweight or anything like that. I’m not a desk sitter,” she explained. “But I just couldn’t walk, or sustain a pace or walk for any distance.”

Emily Radaker, senior internal auditor, organized the team of walkers at first under the name Fit for Five with the goal of getting the group ready for 5K events.

Kelsey, 60, joined the Meritus Health walking program during the spring of last year.

“The original idea was to get people fit so they could do the Total Rehab Care 5K,” Kelsey said. It wasn’t long before the group grew and employees of all ages and aspects of Meritus Health joined together to get healthy.

Walking towards her goal
Kelsey got involved with Fit for Five with a goal in mind: to walk a 5K.

The group got together every Monday and Friday at 5 p.m., warmed up with some basic conditioning, and walked the back parking lot. “We had everyone from your typical 5K women and marathon runners to people who had never attempted to run or walk,” she said.

Kelsey fought through her hip and leg pain and continued to get stronger. The group started slow and worked their way up to walking three miles at a time. “I think that learning the strengthening and the exercise prior to starting to walk was really good for starting to increase my strength,” Kelsey said.

When it came time for the Total Rehab Care 5K Kelsey showed significant improvement. She went from walking a 40 minute mile to finishing a 5K at just under an 18 minute mile’s pace.

“That was really just pretty awesome and I kept walking because of that,” Kelsey said. “To think that I could come from practically crawling to being able to actively walk.”

Keeping up the pace
During the winter months, after the Total Rehab Care 5K, Kelsey and some of the walkers started going to the community college to keep up their walking indoors.

“We ended up calling ourselves the Meritus Walkers,” Kelsey said. “There’s four of us that are still meeting twice a week,” she said. “We walk anywhere from 45 minutes to an hour and a half.”

Walking has become a part of Kelsey’s routine and she has inspired others to do the same with a simple activity that can make a big difference in your body. “It just reduces stress and it’s good to get out and get physical,” Kelsey said.

Much more to come
Right now, Kelsey has a membership at an unmanned gym and she said that her experience with the Meritus Walkers has her thinking about switching to a gym with professionals that can help her continue her fitness strides.

“I think that joining a group and recognizing that any level can participate and you can get beyond the point at which you start to be impatient and start to be hard on yourself was important to me,” Kelsey said.

She is looking forward to more 5Ks and staying involved with the community.

“Because of being involved in the Meritus Walkers I did a Turkey Trot 5K with my daughter on Thanksgiving day, and I would have never thought of starting Thanksgiving with a 5K instead of coffee, sweet rolls, and getting ready to eat,” she joked.

As for Kelsey’s advice to getting involved and getting fit she says: “I think you need to just do it. I never thought I would want to do an organized event but I enjoyed the camaraderie of other people.”

Aside from walking in more 5Ks, Kelsey says her next challenge is tackling Wii Fit. “It’s been really interesting,” she said. “I knew that my balance and stability and coordination weren’t that great and it’s certainly a challenge.”

Kelsey has proven to herself that any goal is attainable with patience, hard work, and a little motivation to get you started.

By: Meg DePanise

Heart Attack Symptoms in Women

noreply@blogger.com (Meritus Health) — Mon, 10 Feb 2014 21:49:00 +0000

Heart disease is typically thought of as a man's disease but more women than men die of heart disease each year. In fact, heart disease is the number one killer of women. When we think "heart attack" it's the chest pain, gasping for air, and tingling in the arm that comes to mind. However, a woman's heart is different from a man's and many of these traditional symptoms do not present themselves when a woman suffers a heart attack.

A heart attack occurs when the blood flow that brings oxygen to the heart is cut off. This happens because the arteries which supply the heart with blood can narrow over time from plaque, a buildup of fat, cholesterol or other substances.

Women are about as likely as men to suffer a heart attack, but with women's symptoms often being more difficult to diagnose, they are more likely to die after their first heart attack. Some people don’t have symptoms at all. “About 25 percent of people that have heart attacks don’t even know it,” says cardiologist Dr. Jeffrey Jones, M.D., FACC of Hagerstown Heart. It is not uncommon for patients and even health care professionals to attribute chest pain in women to non-heart related causes like heartburn, an infection, or a muscle strain.

The symptoms

Uncomfortable tightness, pressure, or pain in the chest.
Pain or tingling in one or both arms and pain in the back, stomach, or jaw.
Shortness of breath.
Profuse sweating, dizziness, fainting, nausea, indigestion, high anxiety, loss of appetite, or vomiting.

“Half of women will not have chest pain and if they do have chest pain it’s not the classic pressure or gripping, exertional pain that men may get. It’s maybe a sharp pain or nonexertional. It doesn’t radiate in the typical fashion like men to the neck or to the arm. It may radiate to the back, it may radiate to the shoulder, it may not radiate at all,” says Dr. Jones.

Higher risk factors
While men and women share the same risk factors for heart disease such as high cholesterol, high blood pressure, and obesity, there are other factors that are especially of concern for women.

Metabolic syndrome is a combination of fat around the abdomen, high blood sugar, high triglycerides, and high blood pressure.
Mental stress and depression affect the heart and can make it difficult to make healthy decisions and follow appropriate preventative measures.
Smoking affects the heart more in women.
In women after menopause, low levels of estrogen pose a threat to develop heart disease in the smaller blood vessels.
Diabetes can increase the risk of heart problems and is also more common in women.
Because women generally develop heart disease later in life their chance for death after a heart attack in much greater.

For both men and women it's important to attack the risk factors that you can control. “In adolescence you need to start making healthy choices. You need to start exercising, you need to make sure you’re a healthy weight, and you need to make sure that you’re eating a relatively low saturated fat diet. Try to avoid trans fat and don’t smoke,” says Dr. Jones.

Know your numbers
It’s important to take care of yourself, be proactive, and know the risk factors and symptoms of heart disease that are specific to women. Schedule an appointment with your doctor to find out your personal risk for heart disease. One of the best ways to prevent heart disease is to know your numbers. Blood pressure, cholesterol, blood sugar, and weight can provide insight into your heart health. Also, know your family history and make sure to stay in tune with any changes in your health.

Whether you are healthy, have family history of heart disease, or have already suffered a heart attack you should practice healthy habits. “Even when you’ve had a heart attack you can regress the plaque buildup in the vessel,” says Dr. Jones.

Recognizing the symptoms and seeking personal treatment is the first step in safeguarding your health. Never hesitate to get help if you are experiencing any signs of a heart attack. Call 9-1-1 and get to a hospital as soon as you can.

By: Meg DePanise

Breast Cancer: When Knowledge is Power

noreply@blogger.com (Meritus Health) — Wed, 05 Feb 2014 21:30:00 +0000

Most women view breast cancer as their biggest health threat—even more than heart disease. The fact that one in eight women will develop invasive breast cancer over the course of their lifetime can cause anxiety.

Cancer grows when a cell’s DNA is damaged. The cause could be genetic or environmental—or a combination of the two. While scientists continue to examine the exact cause of cancer, some established risk factors are associated with a woman’s risk for breast cancer.

Genetic risk factors

Gender. Breast cancer occurs nearly 100 times more often in women than in men.
Age. The older a woman, the more likely she will develop breast cancer.
Race. The Ashkenazi Jewish heritage carries a higher prevalence of the BRCA 1 and BRCA 2 breast cancer genes.
Family history and genetic factors. A family history of breast, ovarian or pancreatic cancer increases the risk of being diagnosed with breast cancer in the future as does the age of diagnosis.
A personal history of breast cancer or abnormal cells such as, but not limited to, atypical hyperplasia.
Menstrual and reproductive history including: never having children or having a first child after age 35; younger age at first period (before age 12); older age at menopause (age 55 or older); a history of infertility treatment.
High breast density on a mammogram
An inherited mutation in the BRCA1 or BRCA2 breast cancer genes

Environmental risk factors

Lack of exercise
Exposure to large amounts of radiation at a young age
Alcohol use (more than one drink of alcohol per day)
Being overweight or obese
A poor diet
Long-term hormone replacement therapy

Having a risk factor does not mean you will get breast cancer, but having little risk doesn’t mean you won’t be diagnosed with breast cancer. It’s important to discuss your risks with your primary care physician and schedule annual mammography after age 40.

Since risk factors don’t tell us everything, your doctor may recommend a breast cancer risk assessment. A breast cancer risk assessment estimates a woman’s risk for developing breast cancer within her lifetime. Understanding your risk can help you develop a personal prevention plan with the hope to detect cancer at an early age.

“The fight against breast cancer starts with each of us,” says nurse practitioner Kristy Hose, CRNP, of Meritus Health’s Center for Breast Health. “As women, we must understand our risk and be accountable for our screening.”

Where to go for assessment

Meritus Health’s Center for Breast Health’s risk assessment program offers women:

Counseling and education on breast cancer
Breast cancer risk assessment
A personalized screening and prevention plan
Support and access to other resources within the community
BRCA testing
Options for prevention and reducing cancer risk
A referral for genetic counseling

With experience in family medicine and involvement in the Make a Difference breast cancer program providing education, counseling and cancer screening, Kristy brings compassion and knowledge to the role. Before conducting a risk assessment, she asks clients to gather as much information as they can about their personal and family health history. Most insurance plans cover risk assessment consultation.

“Knowledge is power. The more women understand their risk, the better prepared they are in preventing the disease. With knowledge comes a peace of mind and a sense of control,” says Kristy.

Depending upon a woman’s circumstances and her risk assessment, she may decide to increase the frequency of her breast cancer screenings, use more sophisticated mammography tools, pursue genetic testing or do nothing at all.

After a breast cancer diagnosis
The risk assessment program also helps women who have been diagnosed with breast cancer and want to understand their risk of a BRCA gene mutation and whether it may be passed on in a family. A risk assessment can also guide women when making medical or surgical decisions to reduce cancer risk.

Common sense steps
Although you can’t change your genes, family history or age, you can make lifestyle changes to improve your odds of developing breast cancer. Limit your alcohol consumption, maintain a healthy weight, exercise regularly and don’t smoke. You should also perform monthly self-breast exams and keep up with annual mammograms.

To find out more about high risk assessments, visit the Meritus Health Center for Breast Health online or call 301-665-4780.

Source: Susan G. Komen®

When a Sore Throat Should Worry You

noreply@blogger.com (Meritus Health) — Mon, 27 Jan 2014 21:48:00 +0000

More than 100 viruses can cause the common cold, but the highly contagious rhinovirus is often to blame. The virus enters the human body through the mouth, eyes and nose. A sore throat is usually the first sign of a cold and it typically goes away within four to five days. A runny nose, sneezing, fatigue, cough and a low-grade fever often accompany a sore throat.

In a world of instant gratification, people want immediate relief from a cold and frequently head to urgent care for help.

“Colds need to run their course,” says nurse practitioner Brenda Vitucci, CRNP of Meritus Health’s Urgent Care. “But if you have difficulty swallowing, breathing or a high fever, call your health care provider,” says Brenda.

The best way to treat a sore throat is to drink fluids, like warm tea. “Not only do fluids help flush the virus out of your system, but hydration makes you feel better,” explains Brenda. She also suggests to:

Gargle with salt water
Rest and drink plenty of fluids
Take acetaminophen (Tylenol) or ibuprofen for discomfort
Use saline nasal spray
Run a cool mist vaporizer
Suck on cough drops, but do not give lozenges to young children

It’s not uncommon for Brenda’s patients to ask for antibiotics when faced with a cold, but antibiotics should not be used to treat a cold virus and sore throat. Antibiotics are effective only against bacteria and they will not work on sore throats associated with colds.

When does a sore throat need medical attention?
A sore throat lasting more than two days along with body aches and a fever greater than 101 degrees could indicate strep throat. Strep throat is a bacterial infection that can make your throat feel sore and scratchy. While most of us think of swollen lymph glands along with throat pain as an indicator of strep throat, signs also include:

A fever higher than 101 F (38.3 C) in older children, or any fever lasting longer than 48 hours
Red, swollen tonsils with a white coating
Headache
Rash
Dry cough
Fatigue

Strep throat is highly contagious and common in children between the ages of 5 to 15. Complications of strep throat are rare, but can occur especially if strep throat is not properly treated with antibiotics. Health care providers use a rapid strep test to determine whether a patient has a form of strep throat. If the test comes back negative, a throat culture may be required to further test for strep throat.

How do you treat strep throat?
Health care providers most often prescribe penicillin to stop the spread of the strep throat bacteria and to reduce the duration and severity of the symptoms.

“You must complete your entire antibiotic prescription,” warns Brenda. “If you don’t, you can develop strep again and need stronger antibiotics to cure the infection.” Powerful antibiotics and antibiotic overuse are linked to the rise of superbugs including C. difficile and Methicillin-resistant Staphylococcus aureus (MRSA) so follow your prescription carefully.

Tips for preventing the spread of germs
Personal contact with an infected person—like a handshake—is the most common way germs spread. It's also easy to catch a cold from rubbing your nose after handling an object an infected person sneezed on a few moments ago. The best defense against viruses and infections is a strong offense.

Wash your hands frequently with soap and water or with an alcohol-based sanitizer.
Avoid close contact with people who are sick.
Stay home from work or school when you’re sick.
Sneeze or cough into the crook of your arm.
Keep your hands out of your eyes, mouth and nose.
Disinfect surfaces, light switches, door knobs and remote controls during cold and flu season.

Meritus Urgent Care is great resource for when your doctor can’t see you right away or your condition worsens during the evening hours or weekend. But Brenda encourages patients to see their primary care physician whenever possible. “They are the coordinator of your health care,” says Brenda.

Meritus Urgent Care has new expanded hours! Check out their website for more information!

By: Anne Gill

ADHD: Not Just for Kids

noreply@blogger.com (Meritus Health) — Mon, 20 Jan 2014 21:53:00 +0000

Teresa Dumpé, CRNP

Hear the words attention-deficit/hyperactivity disorder (ADHD) and the mind thinks of a child bouncing off the walls. While ADHD in children is widely recognized, adults who struggle with the condition receive far less attention.

The undetected
Approximately 7.8 percent of school age children are diagnosed with ADHD. For some of these children, symptoms improve or resolve by adulthood, but a third-to-one-half of the adult population continue to struggle with the condition. While health experts estimate that 4.4 to 5.2 percent of the U.S. population has adult ADHD, many believe the number is higher due to a lack of consistent guidelines for diagnosing adult ADHD.

“Adult ADHD can be very disruptive because it can have a social and professional impact,” explains nurse practitioner Teresa Dumpé, CRNP of Robinwood Internal Medicine. “Some adults find ways to compensate for the condition, but it still can make everyday tasks challenging.”

Signs of adult ADHD
Thought to run in families, adults with ADHD may exhibit the same symptoms they did as children, but the hyperactivity is replaced by inattentiveness, restlessness and impulsivity. Indicators may include:

Trouble focusing or concentrating
Restlessness
Impulsivity
Difficulty completing tasks
Disorganization
Low frustration tolerance
Frequent mood swings
Hot temper
Trouble coping with stress
Unstable relationships

Most of us experience symptoms similar to ADHD periodically, but when symptoms disrupt your social or professional life, it’s time to seek medical help, explains Teresa.

Reaching a diagnosis
Reaching a diagnosis can be challenging because symptoms of adult ADHD and other mental health conditions can overlap and providers have no guidelines to diagnose and treat the condition. However, health care practitioners may work closely with psychiatrists for help with diagnosis and treatment.

“Getting a diagnosis is so important. Adults with ADHD can be socially dysfunctional, struggle with substance abuse or lack career advancement,” says Teresa. “So many adults don’t understand why they’ve lost jobs in the past or continually lose interest in the jobs they hold.” This lack of understanding affects adults’ self-esteem and opportunity for a viable career.

Treating Adult ADHD
The stigma of ADHD, the confusion of where to find help and the concern about using stimulant drugs prevent some people from getting evaluated and treated. The first place to start, recommends Teresa, is a conversation with your primary care provider. If ADHD is suspected, your health care provider may refer you to a psychiatrist or psychologist who specializes in ADHD for assessment and treatment.

ADHD treatment may include the prescription of stimulant or non-stimulant drugs and behavioral counseling. Adult ADHD can be successfully treated with non-stimulant medications which are non-habit forming.

“A diagnosis of ADHD is really an opportunity for an adult to be more successful in life and improve their relationships,” says Teresa.

Effective treatment of adult ADHD can be life-changing. If you or someone you know shows signs of ADHD, talk to your health care provider.

Sources: The American Academy of Family Physicians, Mayo Clinic, the Journal of American College Health.

Breast Health Shouldn’t be a Guessing Game

noreply@blogger.com (Meritus Health) — Mon, 13 Jan 2014 21:36:00 +0000

It’s not uncommon to worry about breast cancer. One in eight women are diagnosed with the disease and most everyone knows someone who is touched by it. Rather than let the fear of breast cancer hang over our heads, Meritus Health clears the air on breast health and cancer. Here are some myths about breast cancer:

Breast cancer only occurs in older women.

While it’s true that the risk of breast cancer increases as we grow older, breast cancer can occur at any age. The American Cancer Society says that women between the ages of 20-24 have the lowest rate of diagnosis, while women aged 75-79 have the highest incidence rate.

One of my family members has breast cancer, so I will definitely get it.
While it’s important to inform your doctor about your family history, the majority of women who have breast cancer have no family history. That said, your risk increases with the number of first-degree relatives—mother, sister or daughter—diagnosed and their age at diagnosis.

Every lump is cancerous.
Not true. Roughly 80 percent of lumps in women's breasts are caused by noncancerous changes, cysts, or other conditions. Because it’s important to catch breast cancer early, know how your breasts look and feel, report any changes to your physician and begin annual mammograms starting at age 40.

Breast cancer always comes in the form of a lump.
A lump may indicate breast cancer or a benign breast conditions, but women should also look for changes that may be signs of cancer. These include swelling; skin irritation or dimpling; breast or nipple pain; an inward turning of the nipple; redness, scaliness, or thickening of the nipple or breast skin; or a discharge other than breast milk.

Antiperspirants cause breast cancer.
There’s no conclusive evidence linking the use of underarm antiperspirants or deodorants with the subsequent development of breast cancer. Studies show that the ingredients in antiperspirant do not clog the lymph nodes and do not hinder the body from releasing toxins.

Women with large breasts are at a higher risk for breast cancer.
False. Breast size does not play a role in the risk of developing breast cancer.

Breast implants cause breast cancer.
Breast implants may make breast self-exams more difficult and may make it harder for a doctor to interpret a mammogram, but they do not cause cancer.

Wearing an underwire bra, a tight bra, a sports bra, or even sleeping with a bra will cause breast cancer.
Although some bras may be uncomfortable, the constant pressure of snug bra on the breast does not cause trauma or breast cancer.

Mammography is perfect.
While mammograms are the best and most accurate way to detect any issues, they are not always perfect. On average, mammography will detect about 80-90 percent of breast cancers in women without symptoms. It’s important to have both a clinical breast exam and a mammogram. During a clinical breast exam, your provider carefully exams your breasts and underarm for any changes or abnormalities. Women between the ages of 20 and 39 should have a clinical breast exam every three years. Women age 40 and older should have a clinical breast exam and a mammogram on an annual basis.

Annual mammograms expose you to so much radiation that they increase your risk of cancer.
Radiation is used in mammography, but the amount is so small and the preventive benefit so huge. Mammograms can detect lumps well before they can be felt or otherwise noticed, and the earlier lumps are caught, the better your chances for survival.

Breast cancer is preventable.
While there are some risk factors you can control—weight, exercise, alcohol use—you cannot change your age, family history and how old you were when you started and stopped having menstrual periods. The best defense is early detection of breast cancer through clinical breast exams and annual mammography.

Taking breast health seriously.
During the month of January, Meritus Health is raising awareness about the importance of breast health and breast cancer screenings for employees and their loved ones. Employees will be asked to take the PINK PLEDGE—a personal commitment to be screened or encourage someone they care about to do the same.

Sources: The National Cancer Institute, Food and Drug Administration, the Mayo Clinic, the American Cancer Society.

Healthy Employee Spotlight: Running Woman

noreply@blogger.com (Meritus Health) — Mon, 06 Jan 2014 21:38:00 +0000

Melissa, after the Rehoboth Beach
Seashore Marathon

Registered dietitian Melissa Riley intends to see all 50 states someday, but not by tour bus or car. Melissa will run. You see, Melissa is a marathoner—a woman who runs 26.2 miles in less than four hours.

“I love the physicality of running and the mental challenge to improve my time every time I run,” explains Melissa. Melissa works full time as a clinical nutrition manager for Meritus Health, attends graduate school and performs nutrition consulting on the side, but she still schedules four-to-six marathons a year. To prepare, Melissa runs six days a week with Saturdays devoted to a long run between 12 and 20 miles.

“Running makes me feel good and it’s easy. All you need are sneakers,” says Melissa.

Tough stuff
Melissa accomplished her first marathon when she was 30 years old. Eleven years later, she has completed the Boston Marathon and Central Park Marathon in addition to marathons in California, South Carolina, Pennsylvania, Delaware, Virginia, and Dublin, Ireland. She’s also triumphed in athletic feats such as the JFK 50 Mile, a military-inspired run through parts of the Appalachian Trail, and the “Goofy Challenge,” a 39.3 mile event held over two days at Walt Disney World Resort in Florida.

“I had to challenge myself to finish the JFK 50. It’s especially tough when you realize you’re running longer than an eight-hour work day,” says Melissa.

To date, Melissa has earned a first-place medal and garnered several second and third place finishes. But the real prize for Melissa is being around healthy people. Since joining a running group in Frederick, she has expanded her social network, made close friends and found a way to reduce stress.

“I feel lucky that I found something that I love to do,” says Melissa.

At 41, Melissa logs in better times than she did when she was in her 30’s. She averages an eight-minute mile and runs as a “pacer” in many marathons, encouraging new marathoners to finish the run. Melissa supplements her running with weight training and sessions on the StairMaster, which keeps her in “marathon-ready” shape throughout the year.

Advice for runners
For runners who want to achieve the holy grail of a marathon, Melissa offers these tips:

Set a goal of running the next race up—from a 5K to a 10K and a 10K to a half marathon.
Increase your distance by ten percent each week.
Don’t push yourself beyond what you can do. Gradually increase your miles.
Be forgiving of yourself. You’re going to have some good runs and some bad runs.

With nine states down, Melissa’s latest quest is to run marathons in the remaining 41 states, but it’s going to take time and money.

“I love running because you get to be outside and enjoy the scenery,” says Melissa. In her opinion, there’s no better way to see the United States than from outside—with her sneakers striking the pavement.

By: Anne Gill

Setting Realistic Goals

noreply@blogger.com (Meritus Health) — Tue, 31 Dec 2013 15:44:00 +0000

I need to... lose weight, exercise more, get a new job or go back to school. Sound familiar? As we get ready to end 2013 and venture into 2014, conversation turns to goal setting. For some, goal setting is a dreaded phrase, but without it, we wouldn’t have the United States Constitution, the Hoover Dam or iPhones. “We set goals all the time,” says Carl Benedict, a Licensed Clinical Professional Counselor at Meritus Health’s Behavioral Health.

Whether it’s painting the exterior of your house or enrolling in a painting class, goal-setting tips can turn an often-considered ambition into a reality.

Create a road map of where you want to go. “To increase your chances of success you have to have a clear vision of what you want to achieve,” explains Carl. A goal should be specific, not broad. From businesses to athletes, the SMART acronym helps you define and strengthen your goal.

S – Specific (or Significant)
M – Measurable (or Meaningful).
A – Attainable (or Action-Oriented).
R – Relevant (or Rewarding)
T – Time-bound (or Trackable)

Work on your motivation. Make a list of how your life will be better if you achieve this goal. Keep this list and your goal front and center and refer to it when your motivation is low or you’ve experienced a setback.

Separate your self-worth and goal attainment. “Tying self-worth to whether or not you achieve a goal is not good. View goal-setting as problem solving, not a test of your worth as a person,” says Carl. “Judge your behavior, not your person.”

Keep it simple. “Make the steps to achieving your goal so simple that you can’t fail,” says Carl. If your goal is to join a gym and you can’t seem to get yourself there, take it in small steps. On day one, drive by the gym. The next day, park in the gym’s parking lot and on day three, walk into the gym.

Anticipate setbacks. Know what it is that will prevent you from achieving your goal and come up with a solution for each barrier. “Bad habits talk to you when you’re weak,” explains Carl. Persevere even if it means failing and trying again.

Be accountable to someone for both your successes and setbacks. Designate a friend or relative and regularly report back on your progress or slip-ups.

Reward yourself for progress toward your goal. When you land the new job, take the family out for a celebratory dinner or weekend get-away.

Have faith. According to Carl, the first few weeks will be tough because you’re going against what the brain is expecting. “It takes time for the brain to reprogram the new routine, but if you work a well-designed program, the program will work for you.”

When to seek help
If you have a pattern of failing to reach your goals, get advice from a professional counselor or an accredited life coach. A qualified professional can help you develop a strong plan for goal achievement and uncover any hidden barriers to success.

By: Anne Gill

Female Support Problems

noreply@blogger.com (Meritus Health) — Mon, 23 Dec 2013 19:55:00 +0000

Dr. Jay Greenberg, FACOG, FACS

As women age, urinary incontinence becomes more common. For some women, laughing, coughing, sneezing or exercising can cause an embarrassing leakage known as stress incontinence.

“Stress incontinence is really under-reported because women just don’t want to talk about it,” says gynecologist Jay Greenberg, M.D., FACOG, FACS of Meritus Health Women’s Health Center at Professional Court.

Stress incontinence occurs when the pelvic muscles cannot prevent urine from flowing—especially when pressure is placed on the bladder. Vaginal childbirth can contribute to the muscle-weakening as well as smoking, being overweight and lifting heavy objects. Doctors often prescribe physical therapy to strengthen the pelvic floor muscles that support the bladder.

When conservative measures don’t help, surgery may be an option for stress incontinence. A “sling” uses a woman’s own tissue or synthetic mesh to create a hammock around the bladder neck and the tube that carries urine from the bladder (urethra). Dr. Greenberg uses a tension-free sling made from mesh to support the bladder and prevent urine loss. The minimally invasive procedure requires very few stitches and is done in an outpatient setting.

Pelvic organ prolapse (POP), a related but more serious condition, occurs when the bladder, urethra, uterus or rectal wall bulge into the vagina. The condition is common in older women, especially those who have had multiple vaginal deliveries, perform strenuous physical labor or are overweight.

Women experiencing POP complain of pelvic pressure (feeling as though something is falling out), stress incontinence, constipation and painful intercourse.

For milder forms of POP, physicians recommend physical therapy, but sometimes surgery is the only option when a woman’s comfort and lifestyle become intolerable.

Sacral colpopexy, the gold standard for addressing POP, involves attaching one end of a synthetic mesh material to the top of the vagina and the other end to the upper part of the tail bone (sacrum).

“The mesh acts like suspenders for the pelvic floor organs and recreates the natural anatomic support,” explains Dr. Greenberg.

With more than 100 procedures performed, Dr. Greenberg uses an abdominal incision similar to C-section to reposition fallen pelvic organs. Recovery involves a hospital stay of two to three days and six weeks of recuperation.

“Sacral colpopexy gives women excellent support and they can return to an active lifestyle,” says Dr. Greenberg.

As women in the baby boom era age, this once rarely discussed problem will become a priority in their health. If you’re plagued by symptoms of stress incontinence or pelvic organ prolapse, don't be embarrassed to talk your doctor about ways to overcome this troublesome problem.

By: Anne Gill

Four Moves for a Strong Core and Fab Abs

noreply@blogger.com (Meritus Health) — Mon, 16 Dec 2013 21:44:00 +0000

It’s that time of year again when elastic waist pants are the preferred wardrobe item. The holidays bring extra calories, hectic schedules and less time to exercise. But fear not, with four simple exercises, you can keep your abdominal muscles in check—if not toned throughout the holidays and well into 2014.

Advantages of a strong core
Core muscles include the abdominal muscles, back muscles and the muscles around the pelvis. Strong core muscles make it easier to do many physical activities like shift our body in any direction or control our movement.

The stronger your trunk, the more support you give your spine. Strengthening your abdominal muscles can help reduce existing lower-back pain and may help prevent future back problems.

Strength in numbers
Even if you’re not looking for six-pack abs, crunches and sit ups are not enough for a strong core. Because your core is comprised of muscles like the transverse and rectus abdominis, internal and external obliques and the multifidus, you need a variety of exercises to build a strong core.

Get started

As personal trainer Chad Smith demonstrates on the video, fab abs involve four simple exercises: rotation with the ball; reverse superman; lying ball crunch and the front pillar plank. With Chad’s workout, you’ll only need a fitness ball, also known as a stability ball. Not only is a ball a great tool for toning your abs, but it also spices up your exercise routine. Fitness balls cost between $10-20 and are available at any sporting goods store or large retailer. When selecting a fitness ball, pick one that allows your knees to be at a right angle when you sit on the ball with your feet flat on the floor.

Tighten up
1. Rotation with fitness ball works your inner core including your obliques (sides), transverse abdominis (deepest ab muscle) and multifidus (lower back muscle). This routine really kicks your obliques and feels great on the back.
2. Reverse superman works your glutes (buns) and lower back. You’ll feel this exercise in your glutes, hamstrings and lower back.
3. Floor fitness ball crunch exercises your rectus abdominis (your six pack). Feel this routine from the base of your ribs to your belly.
4. Front pillar plank requires you to engage the transverse and rectus abdominis and erector spinae muscles for the 20 to 45 seconds that you hold the position. You should feel this move in your trunk and in your shoulders.

Not only do toned abs look and feel great, but they improve balance and stability. A strong core can result in less falls and sports-related injuries and a healthier back. A better beach physique, a more powerful golf swing or the assurance to stand on a chair and reach a tall cupboard—these four simple exercises pay big dividends.

By: Anne Gill

Sources: Mayoclinic.com and Health.Harvard.edu

Surviving Family Gatherings during the Holidays

noreply@blogger.com (Meritus Health) — Mon, 09 Dec 2013 21:08:00 +0000

Holidays are a time of joy and celebration, but family gatherings can turn into family conflict. If the thought of spending quality time with family brings on a migraine, think preparation and preservation says Julie Kugler-Bentley, LCSW-C, CEAP, RN of Meritus Health’s Behavioral Health.

“You know yourself and your family so think in advance of what you’re dealing with,” says Julie. Before a holiday gathering, Julie recommends rehearsing ways to defuse a potential conflict. “Find an ally who can pull you out of a conversation or change the conversation to a neutral topic like football.” Rehearsed responses like, “It’s the holidays and I prefer not to talk about this,” can circumvent sticky situations.

Julie also recommends discussing family holiday anxieties with close friends, a spouse or an employee assistance program counselor before the holidays are in full swing. Follow these tips to survive the holidays and come out on top:

Change your expectations. If dysfunction runs in your family, don’t set the expectation that your holiday will resemble a Currier and Ives picture. “The normal family doesn’t exist,” explains Julie. Set the bar low and accept your relatives’ behaviors as something you cannot change.

Set a threshold for how much relative face time you can tolerate. Stay in a hotel for extra breathing room or attend the holiday dinner and skip your aunt’s brunch. Is it OK to tell white lies? Yes, according to Julie. It’s fine to limit the holiday party to one hour because of another engagement—even if the engagement is a movie with your immediate family.

Take care of business. View the holiday gatherings as a business engagement. Make an appearance, engage in small talk and look for the closest exit. Once you check the holiday dinner off your to-do list, reward yourself by attending a holiday event that truly warms your soul.

Take care of yourself. Look at what makes you happy during the holidays and carve out time to savor the season. Decorate the Christmas tree, bake cookies or snuggle up by the fire with a mug of hot chocolate and a good book. “Self-preservation is so important during the holidays,” says Julie.

Change it up. If you have input into family gatherings, suggest a game or activity that avoids the small talk. Involve the kids in the game to keep conversation neutral and on the high road.

Make a decision. “It takes two people to fight. It’s your choice whether you allow a person to push your buttons,” says Julie. Attend the party with detachment and observe your family members as if watching a play.

Give thanks for what’s right in your life. End the family gathering on a high note says Julie. Ask each family member to give thanks for one thing in their life. And remember, holidays are just one snippet of your life. Take stock in your immediate family, significant other, your health or your career.

Finally, watch your alcohol intake during the holiday season warns Julie. “You can plan and prepare all you want, but if you become inebriated, all your strategies will go out the window.”

Source: Psychology Today.

Healthy Employee Spotlight: Tim Thorpe: a Man in Motion

noreply@blogger.com (Meritus Health) — Tue, 03 Dec 2013 22:43:00 +0000

Tim Thorpe knows that a man has to know his limitations, but at age 60, Tim’s boundaries are far-reaching. For the last 15 years, Tim has pumped out ten-to-50 mile rides with fellow cyclists and once a year participates in a 100-mile bike ride through Washington County—the equivalent of a runner’s marathon. In good weather, Tim commutes to work by biking 15 miles each way from Williamsport to Hagerstown.

This spring, Tim took a cue from Meritus Health President and CEO Joe Ross and with the help of fellow biker Pam Peitz, launched a bike club. They led a group of employees on ten to 30 mile rides through the Washington County countryside.

The Meritus Health Bike Club

With the winter months here, Tim refuses to let up. He’ll replace his outdoor rides with weekly spin classes at the gym and at home. In addition, Tim augments his cardio training with weight lifting.

“I consistently workout 30 to 60 minutes a day four to six times a week,” says Tim. To stay on track, Tim tracks his progress in a journal. As a busy member of the information services department, Tim believes in squeezing in exercise wherever and whenever possible.

“Some people need team sports, but I’m a solo sport kind of guy,” says Tim. He likes running and biking because you can “just go and do.” Until recently, Tim has been biking more than running due to a back surgery several years ago. While he admits that rebounding from surgery was a major effort, he refused to let it bring him down.

“As you get older, there’s always going to be some obstacle that gets in the way of exercising, but if you find a way around it, you’ll be better off for it,” says Tim.

Tim’s running resurgence occurred over the summer months as he joined other Meritus Health employees in the Fit-to-5K club. The program transitioned Tim back into running, a sport he’s been committed to for 35 years. For the first time in five years, Tim ran for three miles in the Meritus Health Pumpkin Dash 5K run. By year’s end, he plans to run five miles and is currently participating in the newly-formed running club at Meritus Health.

“At this point in my life, I don’t care how fast I go, I just want to run,” explains Tim. He pays close attention to his body’s aches and pains and “doesn’t write a check that his body can’t cash.”

Tim is a man of motivation and for people who are new to exercise or think they’re too old to start, he offers this sage advice:

You have control of your time. Exercise is a matter of commitment to your health.
With exercise, you have to get past the period of inertia. Once you do that, it’s just maintaining the activity, and that’s the fun part.
Find what motivates you, but be willing to try new things. Tim never thought much of spinning until he participated in a United Way spinning session let by Joe Ross.
Forgive yourself if you miss some workouts, but keep going. Make exercise a philosophy, not a past time.

Tim also doesn’t take no for an answer. “When you get home from work, ask yourself if you’re physically tired or mentally tired. Chances are, you’re mentally tired—and exercise will renew your energy.”

By: Anne Gill

A Healthy Thanksgiving

noreply@blogger.com (Meritus Health) — Mon, 25 Nov 2013 21:23:00 +0000

It comes only once a year, but a food-centric holiday like Thanksgiving often means adding 2,500 more calories to your average daily intake.

Joe Fleischman, head chef at Meritus Medical Center, suggests scaling back on the fat, calories and sodium for a healthier Thanksgiving meal. “I use fresh ingredients such as roasted sweet potatoes instead of candied yams,” says Chef Joe. “I also favor a fresh turkey over a frozen one.” Here’s how Chef Joe replaces unhealthy fats and sodium with fresh ingredients and spices.

Main entrée
Instead of adding fat during the cooking and serving of the turkey, dry rub your turkey with canola oil, fresh parsley, thyme, marjoram, sage, salt and pepper. Click here to view Chef Joe's turkey recipe! For gravy, use the pan drippings, sage, apple cider, flour and fat-free half and half.

Remember, an extra slice of turkey isn’t so bad. The protein in turkey slows digestion and absorption of carbs.

Sides
Replace the traditional, crunchy onion-topped, calorie-laden casserole with fresh green beans. Dress up the beans with olive oil and cider vinegar and top with basil and almonds. “Your taste buds won’t miss the fat,” says Chef Joe.

Stuff your stuffing with cranberries. Cranberries are loaded with antioxidants called anthocyanins which have been linked to a reduced risk of heart disease and cancer.

Replace mashed potatoes with sweet potatoes. Mash in chicken broth, cinnamon, milk, vanilla extract and a smidge of butter.

Dessert
Don’t forgo the pumpkin pie! Instead swap out the heavy crust with gingersnap cookie crumbs, butter and vanilla.

Moderation and mindfulness are the keys to a healthy Thanksgiving:

Don’t skip breakfast Thanksgiving Day to stave off calories. You’ll arrive at the celebration famished and overeat at the dinner table.
Drink plenty of water to fill you up before dinner and socialize to avoid the appetizer spread.
Fill half of your plate with veggies or serve yourself golf ball-sized portions of everything you want to eat.
Make trade-offs for better eating. If you like your pie, go light on stuffing and potatoes and devote more space to turkey and vegetables.
Watch the alcohol. Not only does it add calories, but lessens your willpower. If you must drink, stick with light beer or wine versus the egg nog.
Take a late afternoon or evening walk and catch up with friends and relatives. Offer to help clean up. Instead of lounging on the coach watching football, burn calories by standing and washing the dishes.

By: Anne Gill

Sources: Women’s Health, Health.com, American Cancer Society.

New Guidelines for Cholesterol Care

noreply@blogger.com (Meritus Health) — Mon, 18 Nov 2013 21:12:00 +0000

Statins are drugs used to lower cholesterol. If you have too much cholesterol in your blood, it can attach to the walls of your arteries causing them to narrow, and as a result, reduce blood flow.

In the past, cardiologists managed patients by cholesterol targets, specifically patients’ low-density lipoproteins (LDL) or bad cholesterol. New guidelines from the American Heart Association and the American College of Cardiology remove cholesterol target levels and replace them with a formula to help physicians calculate the chances of heart attack and stroke in patients.

“The big difference with these guidelines is getting the right people on the right medication at the right dose,” says cardiologist Michael Carlos, M.D. with Robinwood Heart in Hagerstown. The new recommendations focus on risk factors rather than just cholesterol levels.

Under the guidelines, physicians recommend statins for patients with:

Known atherosclerosis (hardening of the arteries)
Very high LDL levels (190 mg/dL or above)
Diabetes with an LDL of 70 or above and who are between the ages of 40-75
A ten-year risk for stroke or heart attack of 7.5 percent or higher and an LDL cholesterol level of 70 to 189 mg/dL, but with no history of cardiovascular disease

The last grouping has the greatest opportunity to increase the number of people on statins. Physicians use an equation—factoring in things like age, sex, race, total and HDL ('good') cholesterol levels, blood pressure levels and smoking status—to determine whether you should be put on a statin.

“We’ve always looked at patients’ LDL levels in combination with other risk factors such as family history of stroke or heart disease and smoking,” says Dr. Carlos. “The guidelines give cardiologists a new tool on how to decide who should begin statin therapy.” The guidelines, according to Dr. Carlos, will capture a group of people who were at a substantial risk for heart attack or stroke.

The recommendations also de-emphasize the use of non-statin cholesterol drugs for patients with high LDL levels. Non-statins are useful for patients who cannot tolerate higher doses of statins, however the guideline authors did not find enough evidence to recommend their routine use as a second or third drug in some patients’ medication regimes.

A few caveats come with the new guidelines according to Dr. Carlos.

Physicians are encouraged to no longer manage to LDL target levels so patients might relax too much, forgetting they are at an increased risk.
Despite taking cholesterol-lowering medications, patients must still watch their diet, engage in physical activity and stop smoking.

Heart disease is the leading cause of death in the United States. A recent community health needs assessment conducted by Meritus Health revealed that our region’s most serious chronic disease problems include obesity, high cholesterol, heart disease, cardiovascular disease, stroke and diabetes.

“I’m in favor of getting the right people on a statin at the right dose,” says Dr. Carlos. But statins do come with side effects like muscle pain and muscle damage. In the end, it will be up to patients and their doctors to decide whether they feel there’s enough risk to warrant taking a statin.

By: Anne Gill

Birth Control: an Ounce of Prevention

noreply@blogger.com (Meritus Health) — Mon, 11 Nov 2013 21:41:00 +0000

If you’re a parent or teenager, here’s some good news: The number of adolescents engaging in sexual activity has declined over the past few decades. The bad news: The rates of unintended pregnancy and sexually transmitted diseases (STDs) remains high for our young adults.

Abstinence is the only 100-percent effective form of birth control.

For individuals who choose to be sexually active, here is information on some of the more popular birth control methods:

One of the most common birth control methods is the birth control pill. It is important to remember that just because birth control pills are frequently used by women, there are still risks involved. Before taking the pill, make sure to weigh the pros and cons.

Advantages:

If taken properly, the pill can be 99.9-percent effective in preventing pregnancy
Decreased risk of ovarian cancer
Keeps a clearer complexion
Menstrual cramps may improve
Heavy bleeding may subside
Symptoms of premenstrual syndrome may improve
Periods become shorter and more predictable
A woman can be on birth control up until menopause and not worry about the inability to get pregnant.

Disadvantages:

No protection against STDs
Blood clots, stroke and heart attack are a risk (especially in women who smoke!)
Periods may become irregular
Bloating and breast tenderness are possible
Nausea and headache
Studies have shown an increased risk of cervical and liver cancer

It’s important to involve a primary care physician or gynecologist in any discussion involving birth control. Male condoms are the most effective birth control option for preventing STDs.

Advantages:

Reduces the risk of STDs
Inexpensive and easy to find
Normally no side effects (except if you are allergic to latex)
No prescription needed

Disadvantages:

Some people think the sensation is not the same
Couples must be consistent when using condoms
According to the American Pregnancy Association, there is a 14-percent failure rate

An IUD (Intrauterine Device) is placed inside a woman’s uterus to prevent pregnancy.

Advantages:

Very effective
After the device has been placed, maintenance involves a monthly self check to ensure the device is still in place
Lasts between five to 10 years

Disadvantages:

Must have a prescription
Can cause side effects such as cramping, acne, breast tenderness and irregular bleeding
May cause an irregular period
Will not protect against STDs

Depo-Provera is an injection of hormones given to a woman by a physician every 11-13 weeks.

Advantages:

Highly effective (less than one-percent failure rate)
Lighter periods
Possibility of no period
Protects against ovarian cancers
Doesn’t use estrogen

Disadvantages:

Will not protect against STDs
Fertility may decrease right after ceasing injections
Requires a prescription and a doctor’s visit
Injections can be painful

A decision to become sexually active requires a great deal of thought. To prevent unintended pregnancies and STDs, consider all birth control options available to you.

By: Meghan Burket and Anne Gill