- UncategorizedGeneral Page Tier 3BlogAre you thinking of eating a more plant-based diet in the year ahead? You’re not alone. There is a lot of buzz about choosing to go meatless a few times a week, or even considering adopting a wholly plant-based diet. That’s because plant-based diets are, in general, healthier than diets heavy on meat and dairy products. People who eat plant-based diets have lower risks of cancer, heart disease and diabetes. They’re also less likely to be obese. But ‘plant-based’ doesn’t always mean healthy. Vegan foods can sometimes be worse than meat alternatives. Here’s how to reap the rewards and avoid the pitfalls of a plant-based diet. Watch Out For Sodium in Imitation Meats Many plant-based burgers (which come frozen or fresh) aren’t always healthier than beef or chicken burgers. In some cases, they’re just as high in saturated fats and higher in sodium than meat-based burgers. For example, a four-ounce patty of one popular plant-based burger contains 380mg of sodium. By comparison, some frozen four-ounce beef burgers contain 75mg of sodium. Likewise, plant-based deli meat imitations can be just as salty as actual deli meat. Diets high in sodium increase your risk of high blood pressure, heart disease and stroke. “Instead of replacing meat with fake meat substitutes, aim to get your protein from beans, lentils and tofu,” says Dr. Arsalan Sheikh, the medical director for diabetes and endocrinology at Luminis Health. If you’re switching to plant-based foods solely for health reasons, you’re better off eating lean, unprocessed meat than a salty imitation. Not all foods labeled plant-based are natural Those who find it hard to cook plant-based or vegetarian meals might turn to the frozen aisle, where they’ll find pizzas, samosas, veggie ‘nuggets’, veggie loaf and more. The problem? Frozen and processed vegan foods can be high in additives and preservatives. In fact, some plant-based meals can have more additives and thickeners to mimic the texture of meat. One 2022 study found men who eat diets heavy in highly processed foods have a 30% higher risk of getting colorectal cancer. Another recent study found that people who ate diets heavy in processed foods were more likely to die of cardiovascular diseases. It’s not clear exactly why processed foods are so bad for your health. One theory is that chemical ingredients added to foods to improve the shelf life, taste or texture of food could be more difficult for the body to break down. Plus, heavily processed foods are higher in sugar, salt and fat than less processed foods. The secret to a healthy plant-based diet is to “avoid foods with long lists of ingredients, especially ingredients you don’t recognize,” says Dr. Sheikh. Rather than buying already-prepared meals, Dr. Sheikh recommends preparing plant-based foods at home with simple ingredients — like fresh or frozen vegetables, canned or dried beans and whole grains. You can miss key nutrients Meat has nutrients that can be hard, but not impossible, to find in plants. For example, iron, zinc and vitamin B12. Likewise, milk and yogurt are full of calcium and fortified with vitamin D. If you’re switching entirely to a plant-based diet, it’s a good idea to consult a dietician or nutritionist. They can help ensure you’re getting these important vitamins and minerals, whether through food or supplements. They can also make sure you’re getting enough protein through soy, beans and other plant-based foods. “Whenever you’re making a big change to your diet, it’s a good idea to get expert advice,” says Dr. Sheikh. After all, changing what you eat is hard work. It helps to have someone in your corner. Bottom line: Plant-based diets are healthier if you stick to the same tried-and-true advice as conventional diets Can you improve your health by incorporating more plant-based meals into your life? Absolutely, but you’ll need to apply the same rules that apply to healthy, conventional diets. That means planning a diet rich in a variety of fruits and vegetables, not just picking up ‘plant-based’ burgers and assuming it’s good for you. It also means choosing whole grains and starches, such as brown rice or pasta, whole grain bread and sweet potatoes. Remember, too, that fried and highly processed foods should be “once in a while” foods, even if they have a ‘plant-based’ label on them. Author Arsalan Sheikh, DO, is the medical director for diabetes and endocrinology at Luminis Health.
- News & Press ReleasesGeneral Page Tier 3BlogLuminis Health is proud to announce that Deneen Richmond, president of Luminis Health Doctors Community Medical Center (LHDCMC), has been named one of Modern Healthcare's 2024 Diversity Leaders. Modern Healthcare recognizes executives and organizations annually for their efforts to advance equity and inclusion within their organizations, and the healthcare industry at large. “I am deeply honored and humbled to receive this national recognition for our commitment to championing diversity at Luminis Health and within the communities we serve,” said Deneen Richmond, president of LHDCMC. “I want to thank our dedicated team of caregivers and staff for their commitment to lead as an anti-racist organization, their passion for eliminating health disparities, and their dedication to improving health outcomes for all by providing high-quality patient care close to home.” Modern Healthcare has honored Richmond for her dedication to several key initiatives, including: Founding the HEART Force: Richmond played a pivotal role establishing Luminis Health’s Health Equity & Anti-Racism Task (HEART) Force, which advocates for Justice, Equity, Diversity, & Inclusion (JEDI) policies Championing Workforce Diversity: Richmond is committed to recruiting and retaining a diverse workforce, with 84% of the hospital staff and 80% of her C-Suite identifying as racial/ethnic diverse Addressing Health Disparities: In support of Luminis Health’s strategic goal to eliminate maternal and infant mortality, Richmond is leading a major expansion of the hospital campus to include adding comprehensive inpatient obstetrics services. This initiative addresses critical health disparities, as the maternal mortality rate for Black women is 50% higher than the national average “Our Diversity Leaders in Healthcare awards have been changed to honor a new group of individual honorees each year and our 2024 class sets the bar high,” said Mary Ellen Podmolik, editor-in-chief of Modern Healthcare. “Some have been working on DEI initiatives for decades while others are newer to their positions and already have made a difference. The organizations honored set an example, from their leadership ranks to their programming efforts, of the results that can be achieved across a workplace. We hope industry leader continue to prioritize these efforts to better reflect, internally and externally, the communities they serve.” Modern Healthcare will honor Richmond, and all the 2024 Diversity Leaders, at an awards gala in Chicago in September.
- Behavioral Health, PediatricsGeneral Page Tier 3BlogIt won’t be long before your kids are back to school, and while you’re making sure they have new clothes and all the supplies they need, be sure to take stock of their mental health. The National Alliance on Mental Illness (NAMI) reports that one out of every six students ages 6 to 17 has a treatable mental health issue such as anxiety or depression. Like with physical health issues, early identification and intervention can help prevent mental health issues from affecting your child’s academic performance and personal development. What causes mental health issues in children? Various factors contribute to mental health issues among students, including: Academic pressure: High grades, tests, and college admissions can create anxiety and chronic stress, impacting emotional health. Some levels of stress are normal, but chronic stress can lead to burnout and emotional distress. Encourage your children to take a balanced approach to schoolwork. Social dynamics: Positive peer interactions boost self-esteem, while bullying can lead to severe consequences like anxiety, depression, and even suicidal thoughts. Promote healthy relationships for your child and take immediate action if bullying is suspected. Technology: Excessive screen time, especially on social media, can foster loneliness and cyberbullying, necessitating healthy digital habits. Monitoring online activities can help mitigate these risks. Home environment: Supportive families build resilience, while stress or conflict can magnify mental health issues. Overscheduling: Encourage free time for rest and creativity to prevent overscheduling, allowing your kids the space to rejuvenate and explore their creativity without constraint. Developmental changes Each academic phase presents unique challenges: Elementary school (kindergarten to grade 5). Younger children may experience separation anxiety, difficulty with social skills, and adapting to structured environments. Middle school (grades 6 to 8). Pre-teens face the pressures of puberty, identity formation, and increased academic demands. Social acceptance becomes more important to them, and bullying or peer pressure can significantly affect their mental health. High school (grades 9 to 12). Teenagers deal with the complexities of preparing for adulthood, including higher academic expectations, romantic relationships, and career planning. Mental health issues such as depression and anxiety often emerge during these years. Mental health resources Schools can’t do it alone. Luminis Health recently received a grant from the Maryland Community Health Resources Commission to partner with Prince George’s County Public Schools to implement comprehensive support services at six high schools. Beginning with the 2024-25 school year, Luminis Health is deploying mental health providers directly to the schools, collaborating with school counselors to offer vital support to students and parents. These embedded providers will rotate through the schools, providing education and training to students, parents, and teachers, ensuring access to evidence-based screening tools for identifying individual needs and strengths on an ongoing basis. Support Strategies Here’s how to bolster your child’s mental health: Regular check-ins. Talk regularly with your child about their feelings and experiences. Creating a safe space for those discussions can help you identify issues early. Mindfulness and relaxation techniques. Help your child explore the benefits of mindfulness, meditation, and relaxation techniques as ways to not manage stress and anxiety, but also to foster a deeper spiritual connection within themselves. Physical activity. Regular physical activity, such as sports, yoga, or even walks, can help improve your child’s mood and reduce stress. A healthy lifestyle. Make sure your child eats a balanced diet and gets enough sleep. Limiting their screen time can have a positive impact on mental health. Professional support. Do not hesitate to get professional help when needed. Mental health is a fundamental aspect of a student's overall well-being. Understanding the challenges K-12 students may face daily and implementing supportive strategies can help ensure they have the resources and resilience to succeed academically and personally. If you, or your children, need mental health support, the Luminis Health Behavioral Health Urgent Walk-In Clinic in Lanham is available for anyone ages 4 and older. It is open Monday-Friday, 8 am to 5:30 pm for non-life threatening behavioral health needs. No appointment is necessary. Joy Hudson is the clinical director of Behavioral Health at Luminis Health Doctors Community Medical Center.
- Heart CareGeneral Page Tier 3BlogWhat are healthy foods for your heart? The choices you make in your diet can have a powerful impact on your heart. Certain foods and beverages have nutrients and natural compounds that can lower cholesterol, maintain healthy blood vessels and protect your heart. Here are the top picks for heart-smart foods to eat often. Adding these foods to your diet can keep your heart healthy and reduce your risk of a heart attack or stroke. Leafy green vegetables All vegetables are nutritious, but dark leafy greens like spinach, kale, Swiss chard, and collard greens are especially rich in vitamins, minerals and antioxidants that promote healthy blood clotting, lower blood pressure, and protect your heart and blood vessels. Eat leafy green vegetables daily by adding them to salads, sautéeing them as a side dish, adding them to soups or stews, or blending them into a smoothie. Avocados This creamy, satisfying fruit is full of heart-healthy, unsaturated fats. Replacing foods like butter, margarine, cheese, or processed meat with avocado can reduce your risk of heart disease. Skip the tortilla chips, though. For healthier ways to eat avocado, add it to your salad or sandwich or dip fresh vegetables into your guacamole. Fresh or frozen berries Colorful blueberries, strawberries, raspberries and blackberries contain polyphenols, antioxidants that reduce inflammation, protect blood vessels and lower your risk of cardiovascular disease. Fresh or frozen berries can be added to overnight oats, yogurt and salads, or enjoyed on their own for dessert. Oats and barley These whole grains are full of soluble fiber, which helps reduce LDL (bad) cholesterol. Soluble fiber also slows digestion and keeps you feeling full for longer, which can promote weight loss. Add these grains to your weekly meal plan by eating oats for breakfast and trying barley as a side dish, in soups, or as a base for salads. Beans (legumes) Chickpeas, lentils, black, pinto, kidney, white beans, and all other dried beans or legumes are heart-smart superfoods. They’re full of plant protein, cholesterol-lowering soluble fiber, and many other nutrients that support your heart, blood vessels, and blood pressure. A 2023 analysis of studies published in Nutrition, Metabolism, and Cardiovascular Diseases found that eating about 3 cups of beans each week can reduce your risk of heart disease. To meet that goal, add beans to soups, stews, chili, tacos, and salads, and blend them with herbs to make dips and sandwich spreads. Fatty fish Oily fish, such as salmon, sardines, mackerel, and rainbow trout, are excellent sources of omega-3 fats (fish oil). These essential fatty acids can help reduce blood pressure and triglyceride levels. Research links a higher fish intake to a lower risk of heart attack and stroke. As such, the American Heart Association recommends eating at least two servings (a total of eight ounces) of fatty fish each week. If you don’t like oily fish, lean fish or seafood like tilapia, cod, or shrimp still provides some omega-3 fats. Any type of fish is better than none. Nuts and seeds All nuts and seeds are excellent sources of unsaturated, heart-healthy fats which can improve your cholesterol. They also contain significant antioxidants to reduce inflammation and protect your heart and blood vessels from oxidative damage. To get the most benefits from nuts and seeds, vary them in your diet: Snack on almonds, peanuts, and pistachios. Sprinkle chopped walnuts, pecans, pumpkin, or sunflower seeds on salads and roasted vegetables. Add a spoonful of chia or ground flaxseeds to a smoothie. Olive oil Olive oil is an essential ingredient in the Mediterranean diet, and extensive research supports its benefits for heart health. A 2022 study published in Frontiers in Nutrition found about 1 ½ tablespoons of olive oil each day is enough to reap the benefits. Use it to make salad dressings, in place of butter or other oil for baking, and when roasting fish, chicken, or vegetables. Tea According to a 2021 study published in the Annals of Medicine, drinking two cups of unsweetened brewed green or black tea each day can reduce the risk and progression of cardiovascular disease. Researchers believe antioxidant compounds in tea called flavonoids account for its benefits. If you prefer herbal tea without caffeine, try hibiscus tea. A 2022 review and analysis of 17 studies published in Nutrition Reviews determined it can reduce risk by lowering blood pressure and LDL cholesterol. The bottom line When it comes to heart health, food is medicine, so try to incorporate as many of these foods as possible into your regular diet. If you are taking blood thinners or other medications, talk to your physician before making substantial changes to your diet as some foods can change the effectiveness of those medications. Make sure you stay on top of your heart and overall health by getting regular wellness checks and notifying your doctor about any heart-related symptoms. Author Author: Luminis Health Chief of Cardiac Surgery, David J. Caparrelli, MD. Dr. Caparrelli has more than 20 years of experience in both cardiac and vascular surgery. To make an appointment with Dr. Caparrelli, please call 443-481-1358.
- Wellness, Cancer CareGeneral Page Tier 3BlogThe saying “you are what you eat” is more than just a catchphrase, it holds the key to potentially lowering your risk of cancer. According to the World Health Organization, adopting a healthy lifestyle, which includes maintaining an ideal body weight and eating a nourishing diet, can significantly reduce the likelihood of developing cancer. But how can you achieve this? Here are things to include in your diet and what to avoid. Foods to add to your diet 1. Beans Beans and other legumes can give you fiber, which helps your gut and immune health—and can help prevent colorectal cancer. While all beans are beneficial, lentils offer the best protection. 2. Berries Berries like strawberries, blueberries and cranberries are full of antioxidants like vitamin C, and compounds called cyanidins, which protect your cells from stress and inflammation that could lead to cancer. 3. Broccoli Broccoli and other cruciferous foods like cauliflower, cabbage and kale have special plant compounds that help cells remove toxins and protect themselves. Studies show that eating these vegetables four or five times a week can reduce your risk of colorectal, prostate, bladder and breast cancer. 4. Nuts Studies have shown that tree nuts can help you prevent cancers in the digestive system. Common tree nuts, such as pecans, walnuts and almonds, have high levels of plant compounds called ellagitannins that can help gut bacteria stop cancer from growing. It’s best to choose unsalted and unsweetened nuts. If you don’t like them raw, mix the nuts into steamed vegetables, stir-fry, or salads. 5. Tomatoes Tomatoes are full of an antioxidant called lycopene, which may fight prostate cancer, according to many studies over the years. Other studies say that tomatoes (and tomato products such as tomato sauce) can lower your risk for breast, lung and colorectal cancer. Foods to avoid 1. Alcohol Alcohol, including beer, wine and spirits, causes tissue damage which can lead to changes in cells and increase your risk for cancer. If you don’t want to avoid alcohol entirely, try limiting yourself to one drink per day if you’re a woman, and two drinks per day if you’re a man. 2. Food and drinks with added sugar Candy, cookies and soda can lead to obesity, which in turn can increase your risk for cancer. Experts suggest you limit the amount of food and drinks in your diet that have added sugar. While diet sodas have no sugar and fewer calories, they lack essential nutrients found in water. 3. Fried foods When starchy foods are cooked at high temperatures (such as during the process of frying), they form a compound called acrylamide. Some studies have shown that acrylamide can damage cells, leading to a higher risk of cancer. Fried foods can also lead to obesity, which increases your risk for cancer. Air frying is a healthier alternative to than frying in traditional oil. It reduces calories by as much as 80% and significantly decreases fat content. 4. Processed meats This category includes most of the meats behind the deli counter, as well as hot dogs, ham, sausage, and anything sold in a pre-packaged container. These meats are often preserved using nitrates and nitrates, which increase your risk for colorectal and stomach cancers. 5. Red meats Researchers have found that consuming red meats such as beef, pork and lamb can increase your risk for colorectal cancer. Dietitians recommend eating less than 18 ounces of red meat each week. Balance is Key When it comes to healthy eating, it’s important to remember that finding a balance is essential to your overall success. Adding these cancer-fighting foods — and avoiding cancer-causing ones — as often as you’re able, can help you manage your risks. But making big, sweeping changes to your diet can sometimes be counterproductive. Be sure to start with small changes you know you can maintain. Finally, ongoing conversations with your primary care provider can help you better understand your personal cancer risk, and help you navigate any needed changes. To manage your overall wellness as well as cancer risks, schedule a visit with a primary care provider at Luminis Health Primary Care.
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