Author Archives: Trudy

Feeling Down? It May Be the Winter Blues

By: Jamie Harms, M.D.

It’s the coldest, darkest time of the year. It seems like spring will never come. For many people, this time of year brings feelings of sadness ‒ the “winter blues.”

Perhaps you recognize some of the symptoms in yourself: increased sleep; increased appetite, with cravings for starches and sugars; weight gain; emotional irritability; and a heavy feeling in your arms and legs. You may find yourself withdrawing from social activities or having difficulty concentrating.

What causes the winter blues?

Scientists think these symptoms result from a decrease in the activity of serotonin in the brain when days get shorter. Serotonin is a chemical that helps nerve cells in the brain communicate with each other. It is important for mood and alertness, and it helps control your appetite.

How to beat the winter blues

For most people, symptoms are mild, and they end when the days get longer. Here are things you can do to feel better:

  1. Get enough sleep. Sleep and moods are closely connected, and many of us skimp on sleep in our busy lives. Most adults need 7-9 hours of sleep a night.
  2. Get some exercise. Exercise increases serotonin in the brain, so it can make you feel better physically and emotionally. Aim for 30 minutes of exercise most days of the week. Bundle up and take some walks outdoors in the daylight if you can.
  3. Get some sun. Exposure to daylight can help boost your mood. Bundle up and go outside whenever you can, even if it’s just for a few minutes.
  4. Pay attention to what you eat. Decrease carbohydrates and caffeine, which may make you feel better for a short time but can make moods worse overall. Choose lean meats, fruits and vegetables.
  5. Pay attention to your thoughts. It’s easy to develop habits of thinking and reacting to life events that just make you sad or worried. Practice looking for a few good things every day, even if they’re small.

Some people have more severe symptoms of depression in the wintertime. This is called seasonal affective disorder (SAD). If you have more than mild symptoms, or symptoms that last more than a few weeks, contact your doctor. Treatments such as light therapy, anti-depressant medication, and psychotherapy can be effective for wintertime depression.

eNewsletter Winter 2020 – Cold, Flu, Dietary Supplements & More


 


 






 
Winter 2020
E-Newsletter
 
CONTACT US
 



woman wrapped in a blanket, sick, holding a cup of tea








Help! The ‘Bug’ Bit Me
BY: TYWANNA HAMILTON, CRNP
Cold and flu viruses can make you miserable. Here’s how to take the bite out of the bug.


FIGHT BACK


man jogging outside in the snow

 








How to Exercise in Cold Weather
BY: DAWN ROELOFS, CRNP
Don’t let the winter turn you into a couch potato.

FOLLOW THESE TIPS


womans hand holding supplements

 








Should I Take Dietary Supplements? Common Myths
BY: KATHERINE GROTE, CRNP
Are you taking dietary supplements for the wrong reasons? See these myths about supplements and how to get real benefits from them.


LEARN MORE


Helpful Links




Appointment Icon



 
Depression
 

 





 
Frequently Asked Questions
 


 





 
Read More About Health & Wellness
 



Sign into My Portfolio – Patient Portal


 




Maryland Primary Care Physicians
HealthWise Volume 27, Winter 2020 | Locations | Find us on Facebook


Help! The ‘Bug’ Bit Me

By: Tywanna Hamilton, CRNP

You’re coughing, sneezing and running a fever. You’ve been bitten by “the bug.”

Colds and flu are caused by viruses. There’s no cure once you’ve been infected – antibiotics don’t work on viruses — but there are things you can do to reduce the misery and speed up your recovery.

Stay home

Once you’re sick, it’s best to go home and wait it out. Trying to push through illness can make it last longer and put others at risk for infection. At home, you should:

  • Get plenty of bed rest
  • Avoid physical exertion
  • Drink fluids to prevent dehydration. Avoid alcohol (it dehydrates you and may interact badly with medicine) and caffeine (it can keep you from resting)

Try home remedies

Some home remedies can help you feel better by clearing your nasal and throat passages, and easing headaches and sore throat:

  • Use a neti pot or similar device to rinse the nasal passages with saline
  • Drink hot green, black, or herbal tea
  • Gargle with hot salt water for a sore throat
  • Run a humidifier to moisten dry air
  • Take a hot shower to let steam loosen congestion
  • Put a hot compress on your forehead or nose for headache or sinus pain

Use over-the-counter medicine

Over-the-counter medicines can’t cure a cold or flu, but they can reduce your symptoms and make you feel better. There are dozens of options to reduce fever and pain, relieve congestion, quiet coughs, and ease a sore throat. Keep in mind, however, that some over-the-counter medicine may cause side effects, or they may react badly with other medication you’re taking. Be sure to check with your doctor or pharmacist to make sure they’re safe for you.

Take antiviral drugs for the flu

Antiviral drugs don’t cure the flu, but they can help prevent it, ease your symptoms and shorten the time you have it. For antivirals to treat the flu, they need to be started in the first two days after your symptoms appear. They are only available by prescription, so ask your doctor if an antiviral can help you.

These treatments can really help when you’ve been bitten by the bug. Your doctor may have other suggestions, so ask about ways you can get better faster.

 

Tywanna Hamilton, Certified Registered Nurse Practitioner, received her Bachelor of Science in Nursing degree from Stephen F. Austin State University and her Master of Science in Nursing degree from Prairie View A&M University. Ms. Hamilton is certified by the American Academy of Nurse Practitioners. She cares for patients at the Arundel Mills office.