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Page 2 Southern Maryland Health WINTER 2015

Winter 2015 Southern Maryland Health 3

Features

Caring for your contacts 5

What in the world

is quinoa? 8

Mold in your home? 10

Keep smiling! Best foods

for your teeth 15

Driving while drowsy 16

Breathing easier in winter 18

Heart, mind, soul 4

Eats for a crowd 14

In every edition:

Winter 2015

5

8

15

16

18

1942216

Skilled, intermediate, palliative care

Speech, occupational, & physical therapy services 7 days a week

Restorative therapy

Quality of Life Program

Full Time Chaplain

Geriatric Certified Medical Director

Private rooms available

Home & community based services

Accept Medicare, most private insurances &Medicaid

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21412 Great Mills Road

Lexington Park, Maryland 20653

301-863-7244

Changing the Tides of Healthcare!

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:

1944826

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-coordinat-

ed calendars, I dont like feeling continuously off-track and behind the

times.

Though Ive learned tocutmyself someslack (ImnoSuperwoman),

I still get frustrated when I realize Ive forgotten an appointment or

cantmuster the energy to return emails. Someof it has to dowith tim-

ing . . . when we really pay attention, we can learn when we feel most

energetic and productive.

For me, its the morning: that post-breakfast, pre-lunch time is my

magicalwindow to cross things offmy to-do list. If I have an important

document to draft or awork project ondeadline, I know to focuswhen

Im most mentally sharp. By lunchtime, especially if Ive eaten a big

meal, Im often back to brainmush.

But I canwork on it.

According to HelpGuide.org, A strong memory depends on the

health and vitality of your brain.Whether youre 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

yourmemory andmental performance.

Chief among them? Staying healthy and getting the sleep you need.

Just as an athlete relies on sleep andanutrition-packeddiet toper-

form [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, youre also reducing the risk of disorders that lead tomem-

ory loss like cardiovascular disease and diabetes.

When it comes to shut-eye, make sure youre getting enough of it.

Few people can function well on little sleep andwhen youre sleep-

deprived, your brain cant operate at full capacity. Creativity, problem-

solving abilities and critical thinking skills are compromised, explains

HelpGuide.org. Whether youre studying, working or trying to juggle

lifesmany 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 dur-

ing your deepest stages of sleep so get that restorative rest.

When it comes to sharpeningyourmind,dont rely solelyonacross-

word 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

excellentmental exercise. In a study from theHarvard School of Public

Health cited on HelpGuide.org, researchers found that those with the

most active social lives also had the slowest rate ofmemory decline.

Dont 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 brains ability to learn

and think creatively. So dont 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.

Banishing brain fog

4 Southern Maryland Health Winter 2015

Heart, mind, soul

Megan Johnson, editor

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

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

1942048

extends a warm welcome to our new medical staff!

301-645-3556

Were growing!

With newmedical staff, we are pleased to welcome patients from

ALL Maryland Medicaid MCOs, as well as uninsured residents of

Charles County. Appointments are available Monday through Friday,

with walk in & same day openings.

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Call and make us your

new medical home!

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NOW ACCEPTING NEW PATIENTS


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 30million

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 per-

cent 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 theCDCnotes that

contactsmake itpossible for

many to enjoy perfect

vision, have better self-con-

fidence and improve ones

ability to focus, caring for

them is very important. Not

following proper care

instructionshas been linked

to outbreaks of serious eye

infections, andanestimated

40-90 percent of wearers do

not follow the right care

instructions.

Improper cleaning and

irregular replacement of

contact lenses and contact

lens casesaswell as other

behaviors relating to con-

tact lenshygieneandcare

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

wear, proper care is essen-

tial to protecting your eyes

now and in the future.

Wear and replace your

contact lenses according to

the schedule prescribed by

youreyecareprofessional. If

you wear two-week dispos-

able lenses, dont 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, regard-

less of whether its tap or fil-

tered. Always use sterile

contact lens solution

instead.

Do not put your lenses

in your mouth to wet them.

Saliva is not a sterile solu-

tion, the AAOnotes.

Rinse your contact lens

case often with fresh solu-

tion not water. After rins-

ing, 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

a source of infection and

contamination.

During cleaning, [gen-

tly] rub your contact lenses

with your fingers, then rinse

the lenses with solution

before soaking them, rec-

ommends the AAO. This

rub and rinse method is

considered by some experts

Caring for your contacts

The right way to protect your eyes

See Contacts, Page 17

Our practice focuses solely on recovering

disability benefits for our clients.We have

handled thousands of disability cases and

have the skill and knowledge to assist you

concerning your disability benefit matters.

Elkind & Shea

The Disability Benefits Law Firm

For a free case consultation, call us at

301-495-6665

Toll free: 866-633-3586

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INVISIBLE

DISABILITIES:

WhatYou Dont See

Can Really AffectYou

I often hear the same refrain from clients:

I am unable to work, but look perfectly fine.

So, am I entitled to receive disability benefits

even if I dont look disabled? The answer is

a resounding YES!

Appearances can be very deceiving when

it comes to understanding the nature of

disabling illnesses. The fact that your outer

body is not displaying viewable

impairments does not determine whether

you are suffering from a disability.

Many medical conditions do not cause

people to exhibit overt symptoms. In fact,

subjective symptoms such as pain, fatigue,

and cognitive impairment (ability to

remember, concentrate, etc.) can be far

more disabling than medical conditions

which are far more apparent (such as a

broken limb).

A very good example of persons not

showing an overt medical condition are

people suffering from back/neck pain.

Although they can walk short distances and

sit for some period without discomfort, they

will do their best to hide their pain so as to

maintain their employment as long as

possible. Only when the pain and

accompanying fatigue become so great do

these folks finally file for disability benefits.

Similarly, persons with rheumatologic

conditions like fibromyalgia, chronic

fatigue syndrome, Lyme disease and lupus

may suffer frommany 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 whenmoving

short distances, but will just slow his/her

pace to adjust to their impairment.

Unfortunately, there may come a time

when such a person will suffer from an

inability to maintain their efficiency at

work.

Persons suffering from neurologic

conditions such as headaches (migraine,

cluster, tension-type) or early stage

multiple sclerosis, Parkinsons disease, or

Alzheimers will not display outward

symptoms that would reveal the severity of

the disorders to outside observers. They are

experiencing enormous discomfort, small

tremors and other clearly disabling

symptoms, however.

In the end, it is the nature and degree of

the symptoms from which an individual

suffers -- not their outside physical

appearance -- that will determine their

eligibility for disability benefits. Our firm

has substantial knowledge and experience

in demonstrating the disabling nature of

many common and uncommonmedical

conditions in order to assist our clients in

gaining success in their disability claims.

Scott B. Elkind is a principal with Elkind

& Shea, The Disability Benefits Law Firm.

His practice focuses on disability benefits.

Mr. Elkind is ranked as one of the top

25 attorneys in the country that

practice in the ERISA field.

Quoted from Smith vs. Continental Casualty Co.,

F. Supp.2d (D.MD. 2003)

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Manyanimalshibernate 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 coldermonths in great

shape.

There is no reason to stop exercising

when the temperature drops. The Ameri-

can Heart Association says working out in

the cold weather has distinct advantages

over working out in hot and humid condi-

tions. 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 win-

ter is a great way to get small doses of sun-

light that can improvemood and help your

body producemore vitaminD.

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 pre-

vent simple viral andbacterial infections as

well.

Working out in the winter may help you

burn more calories than in warmer sea-

sons. Research published in Medicine &

Science inSports&Exercise found that race

times are faster in cold weather than in

warmer temperatures. Quicker runs or

walks can burnmore calories.

If exercising outdoors is too uncomfort-

able, 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 lay-

ers 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.

Each year, about 1.4million 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 con-

tribute to cancer risk. Its also known that the

foods a person eats can help increase his or her

chances of preventing cancer.

Free radicals and antioxidants

Free radicals are highly reactive chemicals that

have the ability to harmcells. Formednaturally in

the body, free radicals play important roles in cel-

lular 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, radia-

tion, tobacco and pollution.

Antioxidants are naturally occurring sub-

stances found abundantly in fruits and vegeta-

bles. 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 disease-

fighting 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 essen-

tially consume them, neutralizing their damaging

effects to thebody. In laboratory andanimal stud-

ies, the presence of increased levels of antioxi-

dants has been shown to prevent the types of free

radical damage that can be associated with can-

cer. Some research points to taking antioxidant

supplements to help prevent cancer, but such

studies have yieldedmixed 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 high-

fiber foods. The U.S. Department of Agricultures

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 andbeverages canmake for a great defense

against cancer. Loadinguponnutrient-rich foods

will keep the body in top form, which goes a long

way toward reducing cancer risk.

Did you know?

Consuming excessive

amounts of sodiumnot 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,

whichcancauseweightgain

and make men and women

appear puffy and bloated.

According to the Ameri-

can Heart Association, the

recommendeddaily sodium

intake is 1,500 milligrams.

But the AHA notes that the

average American con-

sumes more than double

thatamountonadailybasis.

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 contrib-

utors of

dietary sodi-

um, so

men, women and even chil-

drenwho, the AHAnotes,

are farmorelikely 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.

Watch

the salt

Much like their human counterparts, animals can experience arthritis pain and fatiguewhen coldwinter air sets in.Watch forwarning signs of pain.

Antioxidants role

in cancer prevention

Staying fit in cold weather

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).


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 laugh-

ter on overall human health, leaving open the possibility that main-

tainingagoodsenseofhumorandapositiveattitudeare just as impor-

tant, if notmore important, than finding time to laugh each day.

But even if laughter is notmedicinal, its benefits canmimic thoseof

exercise.Whenaperson laughs, his or herpulse and

blood pressure increase, and people tend to

breathe faster when they laugh. Faster breath-

ing sends more oxygen to the tissues, which

can help the heart and lungs work more effi-

ciently.

In addition, a Vanderbilt University study

found thatbetween10and15minutesof laugh-

ter canburnasmanyas 50 calories. Finding time

to laugh may also indirectly improve the body's

immune system response, as studies have sug-

gested that infection-fighting antibodies

might bemore abundant in peoplewho can

use humor to combat stress.

1937158

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Anger Management Classes

Nursing/Community Health Services

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HIV Testing

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Screening for Substance Abuse


Weve 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 pro-

claimed 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 keen-

wah, quinoa is an ancient grain har-

vested in theAndesMountains, says

theWhole 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 tobeets, chard and

spinach, and in fact the leaves can

be eaten as well as the grains,

explains the council.

Though a 1955 article expound-

ed 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 life-

sustaining nutrients, the council

cites), it has been rediscovered and

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

theWhole Grains Council, quinoa is

a nutritious option for gluten-free

diets andmay 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 com-

plete protein. Quinoa can also help

control blood pressure due to its

high level of potassium the high-

est of all whole grains, in fact. It is a

good source of heart-healthy fats

like monounsaturated fat and pro-

vides small amounts of alpha-

linolenic acid, an omega-3 fatty

acid.

How to use it?With its delicate-

ly 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. Its

flake or flour forms can be useful to

bakers.

Try this:QuinoaOatmealCook-

ies (wholegrainscouncil.org/

recipes/snacks-desserts/quinoa-

oatmeal-cookies); Quinoa-Crusted

Chicken Fingers (wholegrainscoun-

cil.org/recipes/main-dishes/

quinoa-crusted-chicken-fingers)

Kale

What is it? This leafy green veg-

etable was farmed in ancient Egypt,

Greece andRome, 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. Its

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

vegetables flavonoids provide

antioxidant and anti-inflammatory

benefits.

A guide to popular

superfoods

and what they

can do for you

See Superfoods, at right

What in

the world

is quinoa?


How to use it? Cooked alone as

a side dish or incorporated into

soups or main dishes, kale can be

steamed, braised, sauted, baked as

a chip andmore. Especially popular

in the South, kale is often braised

with collard, turnip and/ormustard

greens.

Try this: Italian Ribollita, a veg-

etable and bread soup

(allrecipes.com/Recipe/Italian-

Ribollita-Vegetable-and-Bread-

Soup/Detail.aspx); Chili-Roasted

Kale (allrecipes.com/Recipe/Chili-

Roasted-Kale/Detail.aspx)

Avocado

What is it? The fruit of a tall

evergreen tree called Persea ameri-

cana, avocados come in different

varieties and weights from 8

ounces to 3 pounds. It has a leather-

like 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 fromCalifornia.

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 beta-

sitosterol, they can assist with low-

ering blood pressure and choles-

terol. Avocados are a good source of

potassium, which can help lower

blood pressure and reduce your risk

of stroke. Though known as a high-

fat food, some of those fats come in

the form of oleic acid, a heart-

healthy monounsaturated fat

shown tohelp lower the risk of heart

disease. Avocado also helps slow

digestion, which can keep blood

sugar from spiking after eating.

How touse it? Popularly usedas

the base for guacamole, avocados

can also be cubed or sliced for sal-

ads or used as a spread on sand-

wiches or a garnish for other dishes.

Try this: AvocadoFeta Salsa (all-

recipes.com/Recipe/Avocado-Feta-

Salsa/Detail.aspx); Best Gua-

camole (allrecipes.com/Recipe/

Best-Guacamole/Detail.aspx)

Pomegranate

What is it? The pome-

granate is a fruit-bearing

shrub or small tree that typically

grows between 16-26 feet tall. In

Ancient Greek mythology, pome-

granates were known as the fruit of

the dead; the myth of Persephone

highlights the pomegranate.

Howdoes it help? Edible pome-

granate 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 pomegran-

ate juice might help lower choles-

terol by blocking or slowing its

build-up in the arteries of those at a

higher risk of heart disease. The

juicecontainsantioxidantsathigher

levels than many other fruit juices,

and these antioxidants are thought

to provide heart-protecting benefits

like reducing low-density lipopro-

tein (LDL, or bad) cholesterol, the

clinic notes.

Howtouse it? In its seed formor

as juice, pomegranate is often used

in juiceblends, smoothies, alcoholic

beverages and baked goods.

Try this: Pomegranate Gelatin

Yogurt Parfaits (www.foodnetwork.

com/recipes/pomegranate-gelatin-

yogurt-parfaits.html); Spinach

PomegranateSalad (allrecipes.com/

Recipe/Spinach-Pomegranate-

Salad/Detail.aspx)

MEGAN JOHNSON

Superfoods

Continued from left

Community addiction and mental health organizations are renowned

for their commitment to healthy communities.

For the new year, we share our secret recipe.

*Courtesy of the National Council for Behavioral Health

Enjoy a healthy community!

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.

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

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employment

1945220


Couldmoldandmoisture inyour

home cause health issues for your

family?

Molds are part of the natural

environment, explains the Envi-

ronmental ProtectionAgency (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 thatare invisible to thenaked

eye and floating through outdoor

and indoor air, and begin growing

insidewhen spores land onwet sur-

faces. In fact,waterandmoistureare

the key to mold growth and con-

taining it.

After natural disasters like hurri-

canes 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 sub-

stances (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 ofmold 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 peo-

ple, the EPA states.

Because molds gradually destroy

that on which they grow, protecting

your home against mold damage is

important. Mold cannot be con-

trolled 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 thewater problem.Whenpos-

sible, it is crucial to dry water-dam-

aged areas and items within 24-48

hours. Open your doors and win-

dows 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 mois-

ture is not present. Indoor mold

growth can and should be prevent-

ed 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 with-

out making repairs to your homes

water issueswillmost 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 stenchcan

also indicatemold issues.

If you have any doubt about

whether somethinghasbeen infect-

ed by mold, remove it. Take out all

porous items that have beenwet for

more than 48 hours, the CDC says,

and that cannot be thoroughly

cleaned and dried. Items like car-

peting and carpet padding, uphol-

stery, wallpaper, drywall, floor and

ceiling tiles and insulationmaterials

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, theCDCrecommendsclean-

ing and fixing water problems such

as leaks in roofs, walls or plumbing.

To remove mold growth from hard

surfaces, use commercial products,

soap andwater, or a bleach solution

of nomore 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

ammoniaorotherhouseholdclean-

ers, which can produce toxic fumes.

Openwindowsanddoors toprovide

fresh air and wear non-porous

glovesandprotectiveeyewear. If the

area to be cleaned is more than 10

square feet, consult the EPA for

resources. Be sure to follow the

manufacturers instructions when

using bleach or any cleaning prod-

uct, states the CDC. Also wear a

tightly-fitted N95 mask (found at

home supply stores) while in the

building.

When in doubt, call a profession-

al who has experience cleaning and

fixing buildings damaged by con-

taminated water, the CDC advises.

And if you have any health con-

cerns, consult a health professional

before starting the clean-up

process.

MEGAN JOHNSON

Protecting against this common hazard

Mold in

your home?


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1945204


Eats for a crowd

Ingredients:

12 large driedMedjool dates

1 4-ounce chunk Parmigiano-Reg-

giano cheese

6 slices bacon, cut in half widthwise

Preheat oven to 350 F.

Insert abambooskewerorasimilar

facsimile in the bottom of the date

until thepointy tip restson thebottom

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 1-

inch pieces should be approximately

the same diameter as a pencil). Cut

the tip of each piece at a 45-degree

angle.

Leadingwith thepointy 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 forapproximately20minutes,

oruntil bacon is crispy.Caution:These

cocktail dates are like molten lava

when they come out of the oven. Let

cool for a fewminutes before serving.

Source: BobBlumer's "SurrealGourmet

Bites: Showstoppers and Conversation

Starters" (Chronicle Books)

Ingredients:

5 large Roma toma-

toes, 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 teaspoonapplecider

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 sea-

soning. (For a thinner

consistency, addmore

chicken stock.) Pour

into a storage contain-

er and let cool. Refrig-

erate until ready to

use.Makes 2 cups.

Source: Diane Rossen

Worthingtons "The New

California Cookbook"

(Chronicle Books)

Cocktail dates

Party-pleasing recipes for

your next get-together

Smoky

salsa

Ingredients:

18whole chickenwings, or

12 drumsticks

1 1/2 cups jerkmarinade

1 1/2 cups tamarind-apri-

cot sauce

1/4 cup soy sauce

In a baking dish, com-

bine the chickenand1cup

of the marinade. Cover

and refrigerate for at least

11/2 hours or up to 4

hours, turning occasional-

ly. The longer the chicken

marinates, the hotter it

becomes. Remove the

chicken from the mari-

nade and discard the

marinade.

Preheat the oven to 350

F. Place the chicken in a

greased baking dish. Bake

for 40 to 45 minutes, bast-

ing twicewith the reserved

1/2 cup of marinade.

When done, the juices will

run clear when the chick-

en is piercedwith a knife.

Prepareadipping sauce

by combining the

tamarind-apricot sauce

with the soy sauce. Serve

the chicken hot or at room

temperature, with the dip-

ping sauce.

Serves4asanappetizer.

Source: Helen Willinsky's

"Jerk From Jamaica (Ten

Speed Press)

Baked jerk

chicken wings


Keep smiling: the best foods for your teeth

When it comes to prevent-

ing tooth decay and gum dis-

ease, a balanced diet can be

just as important for your teeth

as the rest of your body.

The American Dental Asso-

ciation (ADA) states that eating

patterns and food choices play

important roles in protecting

yourmouth, teeth and gums

the first steps in your digestion

process.

Your mouth is your bodys

initial point of contact with the

nutrients you consume, the

ADA states. Sowhat youput 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 compo-

nents of a healthy diet can

make a big difference. Heres

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 bear-

ing on fat content, skim and

low-fat options are just as good

for your teeth. Other calcium-

rich 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 harm-

ful 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,

bananasandorangesanddried

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. Seekout bran,

brown rice and whole-grain

cereals, Oral-B recommends.

Lean proteins: Meat, poul-

try, 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

Lisa E. Polko, M.D., F.A.C.O.G.

Nnamdi A. Davis, M.D., F.A.C.O.G.

Danielah A. Gautier, M.D.

Jessica B. Colwill, M.D., F.A.C.O.G.

Tia W. Bennett, M.S., W.H.N.P. - B.C.

Reana K. Barnes, M.S., W.H.N.P. - B.C.

Jill Collier, F.N.P. - C.

Nancy Sidorowicz, P.A. - C.

Brooke A. Bucci, M.S.N., C.N.M.

Morgan M. Walker, M.S.N., C.N.M.

Roberta Jordan, M.S.N., C.N.M.

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Obstetrics, Gynecology and Midwifery

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We look forward to meeting the needs of our

current and future patients.

Telephone: 301-997-1788

Emergency After Hour Telephone: 1-855-348-0561

www.smwomenshealth.com


Driving while drowsy

If youre 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 mil-

lion people say they have driven a

vehicle while drowsy, and 37 per-

cent of those have actually fallen

asleep at the wheel. Eleven million

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

1937153

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to be a superiormethodof cleaning,

even if the solutionyouareusing 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 full-

size bottle to a travel-sized one.

Dont allow the tip of the solution

bottle to come into contactwith any

surface, and keep it closed tightly

between uses.

For general eye care, remember

that eye infections can lead to seri-

ous 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

lens wearers who smoke have a

higher rate of problems than non-

smokers. The academy also cau-

tions 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

care provider annually, or more

often as needed.

Remember that,aswithanypre-

scription, 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 prescrip-

tion. These regular exams are also

important opportunities for rein-

forcing proper lens care.

MEGAN JOHNSON

Contacts

Continued from Page 5

1942038


For those with asthma or allergies, winter can

be a breathing battleground. Because were often

cooped up indoors (with dust and mold) or out-

side breathing cold, dry air, the chillier months

can be tough on the body.

Tohelp youbreathe easier through cold spells,

consider these tips:

Get vaccinated. Because the flu, colds, respi-

ratory 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) recom-

mends.

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 wash-

ing your hands with soap and water is one of the

easiest, best ways to avoid spreading colds and

viruses, advises Everyday Health (everyday-

health.com). If youre in a pinch, alcohol-based

handsanitizers canhelp.Hand-washing is vital to

helping prevent illness, which can worsen asth-

ma and allergy symptoms.

Watch your seasonal dcor. 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 coun-

cil says.

Skip the smoke. Candles smoke and fra-

grances can irritate the lungs, as can fireplaces in

winter.

Inspect your furnace and replace filters.

Because heating systems can harbor mold, car-

bon monoxide and dust, have yours inspected

before thecold seasonbegins, thecouncil recom-

mends. Wipe down or vacuum vents so resting

dust and dirt cant be blown into the air circulat-

ing in your home. Be sure to also clean and

replace filters to prevent the release of debris.

Clean and check the filters throughout the heat-

ing season to avoid winter asthma issues, Every-

day Health recommends. Keep the humidity lev-

els 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 exer-

cise outside, goout at thewarmest part of theday

typicallymid-afternoon.

Have a plan. Regardless of the season, make

sure you know what to do if your asthma symp-

toms 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 sea-

son and get regular check-ups, especially if your

symptomsworsen in coldweather.

MEGAN JOHNSON

Breathing

easier in

winter

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Foods that pack a

nutritious punch

Whole wheat and multigrain

pasta: A typical two-ounce serving

of whole wheat or multigrain pasta

includes about seven grams of pro-

tein 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. Sin-

gle serving containers of Greek

yogurt typically include 120 grams

of protein ormore.

Russetpotatoes:Onemedium-

sized Russet potato is roughly 170

calories and includes three grams

of fiber, fivegramsofproteinand25

percent of your daily recommend-

ed 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 per-

cent of the recommended daily

valueofvitaminAand40percentof

the daily value of vitamin C.

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annually. These accidents result in

an estimated 1,550 deaths, 71,000

injuries and $12.5 billion in mone-

tary 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 cur-

rently 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

mayplay a role in crashes attributed

toother factors, like alcohol; about 1

million such crashes annually are

attributed to driver inattention or

lapses, notes theNHTSA.

Sleep-related crashes are most

prevalent among young people

especiallymen, adults with children

and shift workers, the NHTSA says.

According to a 2002NSF poll, adults

between the ages of 18-29 are more

likely to drive while drowsy com-

pared to other age groups. Men are

more likely to get behind the wheel

tired thanwomen, 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 concentra-

tion (BAC)of .05,with .08beingcon-

sidered legally drunk. After staying

up for 24 hours, your impairment is

equal to a BAC of .10.

If youre on the road and begin to

experience any signs of tiredness, it

might be time to stop and rest. The

NSF shared these signs its time to

pull over:

Difficulty focusing, frequently

blinking or heavy eyelids;

Trouble remembering the last few

miles youve driven;

Missing traffic lights, stop signs or

exits;

Daydreamingwithwandering/dis-

connected thoughts;

Yawning repeatedly or rubbing

your eyes;

Drifting from your lane, tailgating

or hitting a shoulder rumble

strip;

Difficultymaintaining speed;

Feeling irritable and restless.

MEGAN JOHNSON

Drowsy


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Southern

Maryland

Health

is published by Post

Community Media, LLC

www.somdnews.com

Karen Acton, CEO

Megan Johnson, editor

Cover design by Brandon Young

For advertising opportunities:

In Charles County, call 301-764-2812

or email [email protected]

In St. Marys County, call 301-866-6402


In Calvert County, call 301-855-1029


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 pro-

teins 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 asso-

ciation recommends limiting eating

and drinking betweenmeals and

if you do snack, making smart

choices. Sweets and chips offer no

nutritional valueandpromote tooth

decay. If you are hungry between

meals, look for yogurt, fruits, nuts,

vegetables or cheese to calm your

cravings. Dont forget about drinks,

too; everything you consume

impacts your mouth. Reaching for

water over sugary beverages can

help your teeth andwaistline.

When it comes to tooth decay,

the ADA says, its presence and pro-

gression can be affected by:

The form of your food

whether its 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 youre

eating them;

Your diets nutritionalmakeup;

Any medical conditions you

may have, which can impact your

risk of cavities andweakened 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 fruc-

tose corn syrup,molasses andmore.

If these ingredients are listed among

the first few ingredients on a prod-

uct, 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 per-

cent); grain-based desserts like

cakes and pies (12.9 percent); fruit

drinks (10.5 percent); dairy-based

desserts like ice cream (6.5 percent);

andcandy (6.1percent),with sweet-

ened 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

thats what leads to tooth decay,

explains the ADA. Similarly, drinks

with sugarsoda, juice, lemonade,

sweetened coffee or tea are also

harmful because sipping them

causes a constant sugar bath over

teeth, promoting decay.

Ingeneral, theADArecommends

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 between-

meal snacking, and keep added

sugar in your diet to a minimum.

Consume lots of water, dairy, fruits

and vegetables to stay in good over-

all health, and remember to seek the

care and guidance of a dental pro-

fessional to promote good oral

hygiene.

MEGAN JOHNSON

Smiling


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