- Infectious DiseaseGeneral Page Tier 3BlogIt’s been more than a year since the first cases of coronavirus (COVID-19) were reported in Wuhan, China, sparking the beginning of a global pandemic. Information changed daily, especially in those early days. We all had a lot to learn about this new virus. Its symptoms. How it spreads. Who’s most at risk. As we begin 2021, here’s what we have learned about COVID-19. COVID-19 spreads from person to person through respiratory droplets, produced when you cough, sneeze, talk and breathe. This happens when people are within about six feet of each other. We believe this is the main way the virus spreads. That’s why it’s so important to remember the 3Ws. Wash your hands. Wear a mask. Watch your distance. Certain people are at higher risk of becoming more ill from COVID-19 than others. This includes older adults, particularly those who are 65 and older, and people with underlying health conditions. If you fall into these categories, it’s especially important to take precautions against getting the virus. But the virus can be unpredictable. Younger people, including those without pre-existing conditions, aren’t immune to getting sick. The long-term effects of COVID-19 are still unknown. Most people who contract the virus recover within about two weeks. Yet others, known as “long haulers,” have symptoms that can last for months – even those who were never treated in the hospital. According to the Centers for Disease Control and Prevention (CDC), the most commonly reported long-term COVID symptoms include fatigue, shortness of breath, cough, joint pain and chest pain. Other COVID long haulers have reported brain fog, depression, muscle pain, headache, fever that comes and goes and heart palpitations. Still others have experienced more serious complications, including heart, respiratory and neurological problems. It will be several years before we fully understand the virus’ long-term effects on people. Vaccines are a ray of hope. But we’ll still have to be vigilant. The arrival of the Pfizer and Moderna vaccines in Maryland last month was a big step forward. And we’re excited and optimistic that this means the beginning of the end of the pandemic. But it will be months before the majority of Maryland residents receive the vaccination. Gov. Larry Hogan has rolled out a plan that involves a multi-tiered distribution process, allowing frontline health care workers and residents and employees of long-term care facilities to get the vaccine first. It will eventually be available to everyone who wants it. We believe this is our best shot at ending the pandemic. But it will take time. So, again, let’s continue to practice the 3Ws. We’re all in this together. It’s going to take a collective effort to defeat this pandemic once and for all. Follow safety guidelines to protect yourself and others from COVID-19. Get the vaccine once it’s available to you. Encourage your loved ones to do the same. If we can work together to do these things, there’s reason to believe in a light at the end of a long, dark tunnel. Author Kanak Patel, MD, is Luminis Health’s system director of Critical Care Medicine.
- Infectious DiseaseGeneral Page Tier 3BlogSince last spring, we’ve been wearing face masks to slow the spread of COVID-19. It’s a key part of the 3Ws: Wash your hands, wear a mask and watch your distance. At this point, you’ve probably built up a large collection of cloth masks for you and your family. But how do you know when they’re past their prime? Here are a few clues that it’s time to toss them. The straps are worn out. Take note whether the straps, or ear loops, on your mask appear to be stretched out. To be effective, masks should fit tightly against your face. And if the straps are loose, the mask will be, too. The mask doesn’t fit properly. Again, the fit should be snug. If the fabric is sagging and loose, it’s not offering the proper protection. You should replace any masks that hang or slide down below your nose with ones that stay in place. There are holes in the mask. If your mask is ripped or torn, get rid of it. One way to check it quickly is to hold it up to the light. If you see breaks of light in the material, throw it away and get a new one. It’s stained or dirty, even after you wash it. That’s a clear sign that the mask has outlived its usefulness. Masks can absorb makeup and skin oils – which means they aren’t effectively filtering out contaminants. Change disposable medical masks daily. How to Wash Your Masks the Right Way Just as it’s important to wash your hands the right way, you also have to make sure you’re washing your cloth masks the right way. The Centers of Disease Control and Prevention (CDC) says you should wash your mask after each wear. If you want to throw them in the washing machine, you can mix it in with your other laundry, use regular laundry detergent and follow the instructions on the mask’s label. If you’re washing the mask by hand, use warm tap water and laundry detergent or soap, and rinse thoroughly. You can either dry your mask in the dryer on a warm or hot setting, or hang it to dry. Put it in direct sunlight if you can. The CDC recommends storing wet or dirty masks in plastic bags until you can wash them. Wet masks don’t work as well as dry masks, and they can be hard to breathe through. Always wash or sanitize your mask after you take it off – and before you put it back on again. Author Jean Murray is system director of Infection Prevention and Epidemiology for Luminis Health.
- Behavioral HealthGeneral Page Tier 3BlogMany of us developed less-than-healthy habits in 2020. And even though last year is now in our rearview (whew!), we’ve likely brought some stress and anxiety into the new year that we’d like to leave behind. A great way to welcome 2021 is with a commitment to wellness and making choices that lead you toward a healthy and fulfilling life. Sound overwhelming? It doesn’t have to be. Remember, even small steps move you forward. Make mindfulness your first step Practicing mindfulness is a great start to boosting wellness. But what is mindfulness? Think of it as being aware of what you’re sensing and feeling in the present moment, without passing judgment. Because mindfulness is about paying attention to experiences with curiosity and openness, it offers an objective way to notice habits and determine which ones you want to change and maintain. Studies link mindfulness to a host of benefits, reducing: Anxiety Depression High blood pressure (hypertension) Insomnia Pain Stress You can practice mindfulness in everyday life using these tips: Meditate Mindfulness and meditation are often used interchangeably. Meditation is actually a formal way to practice mindfulness. Meditation trains your mind to focus on a single task and stay aware of the present moment. Meditation doesn’t require special equipment or in-depth training. It’s simple, but not necessarily easy, thanks to the 6,000 thoughts that researchers estimate vie for your attention every day. But carving out as little as five minutes a day to practice will train your mind to focus. Try this simple approach: Take a seat – a chair, on the floor, at your desk – wherever you’re comfortable. With eyes closed or gazing downward, focus on one specific thing. Make it simple – a phrase, your hands resting on your legs, your breath coming in your nose and out your mouth, or how your belly rises and falls as you breathe. Notice when your mind wanders (because it will, repeatedly). When it does, make no judgment about your thoughts, let them go and return to your focus. That’s it. Eat slowly and make it the good stuff Be mindful about what and how you eat. Nourish yourself with fresh, whole foods, locally sourced when possible. Go for colorful fruits and vegetables packed with nutrients. Sit down for each meal, putting your fork down after every bite. Savor the smell, taste and texture of your food and take a moment to appreciate the effort that went into making it. Give single tasks your full attention Multitasking feels like a necessity to keep up in a busy world. Catching up on email while you’re on a Zoom call. Folding laundry while drilling your daughter on spelling words. Scrolling through Facebook during dinner. You may feel like you’re accomplishing more by combining tasks, but research reveals we lose the ability to focus as we multitask. Dividing attention between multiple tasks actually reduces productivity. Practice mindfulness throughout the day, giving your full awareness to one task at a time, even everyday tasks like brushing your teeth, making the bed and driving home from work. Listen Give people and conversations the courtesy of your full attention and you’ll both benefit. Who doesn’t like knowing they’re heard? Mindfulness impacts how you interact. Eye contact, nodding, smiling and asking questions signal your focus is on them. Mindfulness helps build relationships, an important component of wellness. Pay attention to your environment Sprinkle mindful moments throughout the day and take in your surroundings, wherever you are. Think about the warmth of the sun on your arm. Feel the chill of the early morning air as it hits your nostrils. Listen to your heels hit the wooden floor as you walk down the hallway. Every mindful moment is time for your body to relax. Practice gratitude Take the opportunity to say “thanks” when you can. Notice what you’re really grateful for and how that gratitude feels. Make a practice of beginning or ending (or both!) each day by writing down five things you’re thankful for. Research shows that feeling and expressing gratitude not only boosts your physical and mental health, but it also strengthens relationships, too. Mindfulness puts you in control Mindfulness takes back control from thoughts that we too often let run the show: Those that lead us to worry about things we can’t control. Like most habits that are good for us, mindfulness reaps more benefits the more you practice it. Whether you incorporate the practice throughout your day or take a five-minute break to focus on your breath, you’ll find yourself in better control of emotions and less reactive to stressful situations. Author Cindy Radovic, MA, BSN-BC, is clinical director of Emergency and Inpatient Mental Health Services at Luminis Health Anne Arundel Medical Center.
- Behavioral HealthGeneral Page Tier 3BlogWhen the COVID-19 virus emerged in early 2020, we never imagined we’d be living in a masked, socially distanced world almost a year later. The changes to our lives — working and schooling from home, unemployment, limited contact with family and friends — have been challenging. Today, breakthrough vaccines offer hope for a return to “normal.” But continued spikes in positive cases of COVID-19 confirm the need to stay hunkered down to reduce the spread. Although there’s no doubt quarantining reduces the risk of spreading the virus, it can be tough on our mental health. Whether you’re locked down as part of a local or state-wide effort, quarantining after being exposed to someone with the virus — or choosing on your own to avoid people, possible exposure and spreading the virus — these tips can help you care for your mental health. Stick to a routine For millions of people, quarantine has meant working and going to school from home. The need to juggle client meetings over Zoom, walk your fifth-grader through dividing fractions and ignore the pull of all-day access to “Law and Order” reruns can make maintaining a routine seem unreachable. When so much is out of our control, maintaining a routine helps you manage anxiety and feel more in control. Routine also helps reduce “decision fatigue,” and the overwhelming feeling you can get from having too many options. While your pre-pandemic routine of heading off to work or school may be a thing of the past, you can establish a new—more flexible—routine. Try to maintain regular schedules for working, schooling, relaxing, eating and sleeping. Designate specific work areas as best you can to help you focus when you need to and relax when you don’t. Take care of your body Eating nutritious foods, exercising regularly and getting plenty of sleep can not only help you stay physically healthy, they boost your mental health, too. Although a steady diet of Netflix, chips and cookie-baking can feel like good medicine if you’re feeling down, they can leave you feeling worse long term if you don’t limit them to a special treat. Make sure to get healthy, daily doses of vegetables, fruits, whole grains, seafood and lean proteins. Also include physical activity every day, whether it’s bundling up for a brisk walk outside or taking advantage of the thousands of exercise options available online for free. Connect with others The pandemic may be keeping us physically apart from family and friends, but technology can help you close the gap. Make a list of family, friends, co-workers you can connect with. Work your way through the list with a daily phone call, text, video chat, or even an old-school hand-written letter to someone. You’ll maintain relationships, get support and offer support, too. Take breaks from the news Access to news 24/7 when you’re isolated can be addicting. Add social media commentary, and you have a recipe for fear and anxiety. It’s important to stay informed, but you need to find the sweet spot of being up to date on what you need to know without feeling overwhelmed. Limit your time to 20 minutes, once or twice a day. Follow trusted news sources and gather advice and information from national and local health and government authorities. Practice mindfulness Mindfulness is focusing on the present moment. That means ignoring the pull to worry about “what-if’s” in the future or beat yourself up over “why-didn’t-I’s” of the past. Meditation, yoga and prayer, or even taking time to focus on a single breath, can help reduce stress and shut down unproductive thoughts. Be kind to yourself Despite your best efforts to do everything right, there will be days when it all falls apart, with Disney+ marathons, Netflix bingeing or empty junk food bags leaving you feeling like a failure. When it does, give yourself a break. Perfection isn’t realistic, especially during a pandemic. Remember, you’re not alone. Millions of people around the world are like you — trying to make the best of a tough situation. Being mad at yourself doesn’t do any good. In fact, the best way to get back on track may even be an impromptu dance party and ice cream for lunch. Ask for help when you need it By now, we all know how challenging quarantining can be. You may find yourself feeling overwhelmed despite your best efforts. The Centers for Disease Control says these common signs of distress signal you may need help: Changes in sleep or eating patterns Difficulty sleeping or concentrating Fear and worry about your own health and the health of your loved ones, your financial situation or job, or loss of support services you rely on Increased use of tobacco or alcohol and other substances Worsening of chronic health problems Worsening of mental health conditions Don’t wait to get help. Talk with your primary care doctor or reach out to AAMG Mental Health Specialists. Author Jennifer Williams, MA, LPC, LCPC, is a mental health professional at Anne Arundel Medical Group (AAMG) Mental Health Specialists, located in Annapolis. To reach her, call 410-573-9000.
- Infectious DiseaseGeneral Page Tier 3BlogTywana Jackson, respiratory therapist at Luminis Health Anne Arundel Medical Center, explains why she decided to get the COVID-19 vaccine. I’ve been stopped quite a bit the last few days. And my fellow co-workers are asking me, “Ms. Tywana, why would you get the vaccine? I’m afraid of the vaccine. What made you do that?” Here’s why. In December, I became one of the first employees to get the vaccine. What an honor it was to receive it. But to be fully transparent, I had some apprehension. I set aside my fears, thinking this small step of faith would not only protect myself, it would also protect others—and lead to the end of this terrible virus. Excitement started to build, as I thought about things kind of going back to normal. And I was glad to do it. But I had a question. Not about the safety of the vaccine, because I had put my trust in the scientific data. So I assumed that was safe. But my question really went to the very core of why I decided to be in health care. Why do we decide to be in health care? Most of us will respond with, I want to help people. I want to help people get well. Well, if that’s true, are you really willing to be a true frontline hero? We like to be recognized as such. It sounds so important. And we may like the perks that go along with it – a discount here, a discount there. What about the reality of being a frontline hero? What does it really mean to be on the frontline? Hopefully, my answer to this will help you to understand why I got the vaccine and help persuade you to do likewise. Prior to 2020, when we thought of frontline heroes, we often thought of our police officers ready to respond to any dangerous situation. We thought about firefighters who are ready at the ring of the bell to respond to blazing fires, rushing in the darkness, rescuing those who are trapped. Or even our soldiers of all ranks in our military, standing shoulder to shoulder, ready with their weapons, charging into battle to protect us. To serve and to respond to any needs of our nation. United, together, one mission, one clarion call. But now, this is a medical crisis. And we cannot call on those valiant men and women to respond to this fight. This fight is ours. In this fight, we must be the leaders. This time, it is us, the medical community, that must stand like frontline soldiers, united. One mission, one call. We must be ready to charge into this medical crisis, united as never before. Our whole health care community — our doctors, nurses, therapists like myself, technicians, housekeeping, lab, pharmacy workers — everyone must unite in an unprecedented way. And collectively stand to defeat that enemy of COVID, which has cast darkness and devastation across our whole world. We must unite with our weapons. Not batons and guns. Not hoses and axes. But stethoscopes, ventilators, medication, X-rays, lab work, oxygen. Lead the way. We cannot ask other front liners to do what we have been trying to do. We cannot influence our community if we don’t lead ourselves. It is our time to shine. Let’s shine a bright pathway toward ending the virus. It starts with the vaccine. And then our community can follow us. Join me in taking the vaccine, so that you truly will be a frontline hero. Lead the way, so that others in the face of darkness can see a light shining through us. Thank you. Stay safe.
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