Category Archives: Health & Wellness
Can We Boost Our Immune System?
The latest science on staying healthy.
Visit your local pharmacy, page through a magazine, or browse online and you’re sure to see products promising to boost your body’s immune system. Everything from echinacea, ginseng, probiotics to mega-dose vitamins – claim to help prevent or cure disease. But is there enough science to prove we should hop on the immune-supplement bandwagon?
“There is no simple answer for now,” says Dr. Garth Ashbeck of MPCP’s Pasadena practice. “While there are studies that show benefits to antioxidants, probiotics and some supplements, there needs to be more research into whether we can truly alter- or boost- our immune system. Regulatory statements cannot then be made to currently support or refute these supplements, he adds.
The main problem is that our immune system is just that: a complicated, biological system. There are many different kinds of immune cells that respond to various threats on the body in different ways. So, if you want to boost your immune system, which part should you boost, and by how much?
On the whole, our immune system does a remarkable job of protecting against harmful microorganisms. But, sometimes it fails and you get sick. Researchers are trying to find out how we can alter this path, and in addition to studying the effects of supplements and other agents, they are looking closely at the link between lifestyle and better immune function.
“We can’t underestimate how a proper diet and enough sleep, for example, affect our health, so we feel the best way to currently keep our immune system strong is by controlling key lifestyle habits, “ says Dr. Ashbeck.
Here are some general guidelines for helping your immune system based on the latest science:
Eat a varied, healthy diet
There is lots of research about the diet-immunity link. While some dietary supplements have been found to alter components of immune function, there is no firm evidence that they actually bolster immunity to the point where you are better protected against infection or disease than by eating a varied, healthy diet.
For example, scientists have found that too much dietary sugar may curb immune system cells that help control bacteria, and cause inflammation in the body. Again, this is just one small part of a complicated system, but cutting down on sugary drinks and other sugary, or processed foods, is definitely recommended.
Eating a variety of fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc, is a good choice as well. Go for a wide array of brightly colored fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, spinach, sweet potatoes, and carrots.
“Even though we don’t know exactly how diet affects immunity, there are clearly benefits to eating healthy. For example, eating cruciferous vegetables can boost the liver’s ability to flush toxins from the body,” says Dr. Ashbeck. “And some researchers are studying how the bacteria in our stomach’s and digestive system can affect immunity and health, so there is much on the horizon.”
If you have questions about taking certain vitamins or dietary supplements, talk to your doctor first.
Get Enough Sleep
You may have noticed you’re more likely to catch a cold or other infection when you’re not getting enough sleep. While some consider it an old wive’s tale that lack of sleep will make us sick, some data is showing that sleep does help immune function. People with sleep disorders or extreme lack of sleep have shown a decrease in adequate development of protective T-cells and higher levels of certain stress hormones in recent studies. Although researchers don’t yet understand the exact link, it’s clear that our brains and bodies perform better with adequate sleep – usually seven to nine hours for an adult.
Exercise and Control Weight
Try to get regular, moderate exercise on a daily- or at least 5 times a week- basis. Even a 20-minute daily walk can improve your fitness and may help your immune system fight infection. “It makes sense that a strong body and effective circulatory system will help you fight illness and disease,” says Dr. Ashbeck. “We also know that exercise can boost your body’s feel-good chemicals and help you sleep, both of which are good for immunity.”
Exercise can also help you control or lose weight. There is direct evidence linking obesity to disease, including diabetes, heart disease, cancer and other illness. If you are overweight, even losing a few pounds puts less stress on your body’s organs and function, which includes your immune system.
De-Stress
Everyone has some stress; it’s part of life. But if stress drags on for a long time, it seems to make you more vulnerable to illness, from colds to serious diseases. Chronic stress exposes your body to a steady stream of stress hormones that could suppress the immune system. You may not be able to get rid of your stress, but you can get better at managing it:
- Learn to meditate.
- Slow down.
- Plan for some “You” time in your day.
- Connect with other people.
- Work out to blow off steam.
Other lifestyle choices that may have a direct impact immunity include quitting smoking, controlling your blood pressure, drinking alcohol only in moderation, and taking steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
While there may not be a magic pill to prevent disease, you can start making practical lifestyle changes now. They will not only improve your overall health, but will also help keep your immune system strong and working hard to protect you. Also, talk with your doctor about screenings, vaccines, the right medications, and other ways to stay on the road to health.
Dr. Ashbeck is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Family Medicine. He received his medical degree from Georgetown University School of Medicine in 1995 and completed his residency program in Family Practice at Memorial Medical Center in 1998. Dr. Ashbeck sees patients in MPCP’s Pasadena office.Got Back Pain? Help keep it in check.
Low back pain is the leading cause of disability worldwide according to a recent study. I see a lot of back issues in my practice. It’s not surprising since our back is literally our body’s support system, made up or more than 30 bones, and hundreds of nerves, muscles and tendons. All of those moving parts mean our back can be vulnerable to problems or injury.
Some research says that eight in ten people will have acute or chronic low back pain at some point in their lives. But there’s a concern that some of these people are getting invasive procedures, or taking long- term strong medications to deal with back pain when conservative methods may be the right approach—and actually just as effective.
First, knowing the cause of an individual’s back pain is key. Did you lift something heavy? Injure it while exercising? Do you have osteoarthritis due to aging? Are you under stress? Or carrying extra weight? Do you sit at a desk most of the day? Many of these things can cause or trigger back issues. A general physical can often tell us the likely cause of back pain, but there are also MRIs and other tests to give us a clear picture of the problem.
Once we’ve ruled out serious injury, here are the first-course things I recommend to help manage most back pain:
- Chill it. If you’ve “pulled something” in you back or injured it playing a sport, ice is best in the first 24-48 hours to reduce inflammation. After that, you can switch to heat if you prefer. If pain persists or you feel tingling, numbness or weakness in your legs, talk to your doctor. It could be a disk problem that needs attention.
- Rest, but keep moving. Our spines are meant to move so keep up your daily activity as much as possible without causing too much pain. Don’t overdo it, lifting things, etc. but don’t baby your back either so that you lose mobility. Seeing a physical therapist for specific exercises may be suggested.
- Think about posture and ergonomics. Change your workspace so you don’t have to hunch forward to see your computer monitor. Use a desk chair with low back support, or even a stool that keeps your knees a bit higher than your hips to help your lower back. When standing or walking try to keep your head up, shoulders back and stomach pulled in as much as possible.
- Sleep position and support. For those with chronic back pain, a change in sleeping position or the right pillow can sometimes help. Talk with your doctor or a physical therapist for suggestions.
- Stay fit/Correct weight. Once your back pain has lessened, the best way to prevent its return is to strengthen the muscles that support the back- your “core”- and work on flexibility. Many like yoga for this. Staying near your ideal weight will also put less strain on your back, so try to lose extra pounds!
- Stretching & Lifting. Don’t sit slumped at your desk or in front of the TV for too long. Get up every 20 minutes or so and stretch your back and your legs. Also learn how to lift correctly, so you’re using your knees and body, not just your back. If you can, push rather than pull heavy objects. If your work requires lifting or pulling, wear a back brace.
- Keep in touch. Talk with your doctor about OTC or prescription medications that are best for back pain. If your back pain persists, you can discuss other treatments, including injections, therapy or surgical options.
Dr. Bringman is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Family Medicine. She received her medical degree from University of Maryland School of Medicine in 1994 and completed her residency program in Family Practice at Franklin Square Hospital Center in 1997.Stroke Warnings – Remember F.A.S.T.
A Q&A with Dr. James Chaconas
Q: What exactly is a stroke?
A: A stroke occurs when a blood clot blocks an artery, or a blood vessel breaks, interrupting the flow of oxygen-rich blood to an area of the brain. The result is that brain cells begin to die and brain damage can occur. Minutes count when someone’s having a stroke.
Q: Are there specific warning signs?
A: The key warning signs of a stroke are sudden onset of symptoms- usually numbness or weakness of the face, arm or leg, especially on one side of the body. The person can also have trouble speaking, seem confused or have trouble seeing in one or both eyes. Another common symptom is dizziness or a sudden severe headache with no known cause. If you personally sense these symptoms, or see them in someone you are with, call 9-1-1 immediately. Some women also report symptoms of sudden hiccups, nausea or shortness of breath.
The National Stroke Association has come up with the acronym F.A.S.T. to help people remember the signs of stroke:
F= Face drooping. Does one side of the face droop? Ask the person to smile and see if it looks uneven.
A= Arm weakness. Is one arm weak/numb? Ask them to raise both arms and see if one drifts downward.
S= Speech difficulty. Are they slurring words or hard to understand? Ask them to repeat a simple sentence.
T= Time to call 9-1-1.ll know when the first symptoms appeared.
Q: Why is time so critical?
A: The most effective stroke treatments must be applied within the first three hours of symptoms. We have anti-platelet medications and certain procedures that can help get blood flow returned to the brain before there is permanent damage. That 3 hour window is critical, so make sure you share the signs of stroke with your family. You may help save a life.
Are You at Risk for Developing Kidney Stones?
by Janice Rutkowski, M.D.
The lifetime risk of having kidney stones is about 12% in men and 7% in women. If one develops, another one is likely to occur at a rate of 40% within 5 years and 75% within 20. There is a 2-fold increase in the risk of stones in obese vs. normal weight individuals. Of all the kidney stones one can have, calcium oxalate is by far the most frequent. There are many factors which interplay in the development of this problem, some of which are amenable to correction.
Prevention of calcium oxalate kidney stones can be accomplished quite simply by increasing the water intake to over 2 quarts a day which can reduce the incidence by 50%! Avoiding foods which encourage stones such as vitamin C >1gm/day, a lot of protein (poultry, fish, meat, and dairy products), fructose which can occur in sodas (among other food items), spinach, nuts and rhubarb. Increased intake of calcium in supplements or in enhanced products such as orange juice does not seem to promote stone formation.
Dr. Rutkowski is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Internal Medicine. She received her medical degree from the University of Limoges in 1981 and completed her residency program in Internal Medicine at Maryland General Hospital in 1984.
