Tag Archives: columbia

How to Exercise in Cold Weather

By: Dawn Roelofs, CRNP

There’s no reason to stop exercising outdoors when the temperature drops. In fact, exercise in cold weather has some advantages over warmer weather:

  • There’s no heat and humidity to deal with.
  • You may be able to work out longer.
  • Winter sunlight can improve your mood and help your body make vitamin D.
  • Exercise boosts your immunity during cold and flu season.

Just follow these tips for cold-weather workouts to maintain your fitness regimen this winter.

 1. Acclimate. Understand that it will take time for you to get used to working out in the cold. When you first start exercising, your body will probably need more time to warm up to perform well. Make your workouts a little lighter at first to help your body adjust.

2. Hydrate. You still sweat in cold weather, so stay hydrated. Drink water frequently even if you don’t feel very thirsty

3. Go for layers. Dressing in layers helps you manage the combination of cold air, body heat and sweat. For your first layer, choose a moisture-wicking fabric that pulls sweat away from your skin and keeps you dry. Next, add a layer of fleece, and on top put a thin waterproof garment. If you start to perspire, you can remove a layer. Avoid cotton garments. Once cotton becomes wet with sweat or snow, the moisture is trapped and will make you feel colder. Protect your hands with a thin pair of glove liners made of a wicking material under a pair of heavier gloves. Consider wearing thermal socks to keep your feet warm, and a hat or headband to protect your head and ears, or even a scarf to protect your face.

4. Know the risks. Being cold can lead to hypothermia and frostbite. Hypothermia means your body temperature has fallen below safe levels, and it can kill you. Symptoms include lack of coordination, mental confusion, slowed reactions, slurred speech, cold feet and hands, shivering and sleepiness.

Frostbite happens when cold freezes your skin. Frostbite is most common on exposed skin, such as your cheeks, nose and ears. Early warning signs include numbness, loss of feeling or a stinging sensation.

If you experience any symptoms of hypothermia or frostbite, get out of the cold immediately and get medical help.

Don’t forget the sunscreen as the winter sun can burn you, especially when it reflects off ice or snow.

5. Be realistic, stay safe. There’s a point when uncomfortable weather becomes unsafe. Check the weather before your workout. If the wind chill is extreme, the temperature is well below zero or there’s ice on the ground, it may be safer to work out indoors.

 

Dawn Roelofs, Certified Registered Nurse Practitioner, received her Bachelor of Science in Nursing degree from the University of Maryland, Baltimore, and her Master of Science in Nursing degree from Drexel University. She cares for patients in MPCP’s Columbia office.

Pain Management and Opioid Prescribing at MPCP


In this video, Dr. John Billon explains how to recognize when someone is abusing opioids.

 

By: Jerry Levine, M.D. FACP, Vice President & Medical Director

Pain management is a real problem that our MPCP providers treat on a regular basis.  The CDC estimates that 11% of adults experience daily pain.  There is no question that over-prescribing of legal opioids, as well as the use of illegal opioids, has caused an epidemic of opioid abuse in Maryland.

What we do to protect you

We at Maryland Primary Care Physicians practice pain management to ensure patients have access to safer, more effective treatment while reducing the risk of opioid abuse, overdose, and death.

MPCP providers strictly follow the guidelines established in Maryland for narcotic prescribing.  When prescribing any controlled medication such as opioids, the prescription is cleared through the state prescription drug monitoring program (PDMP). This is an electronic database that tracks controlled substance prescriptions at the time of prescribing. This can help identify patients who may be misusing prescription opioids or other potential medication abuse.

All of our providers also follow the published CDC guidelines for prescribing opioid medication.  This is not only consistent with good clinical practice, but it is also required by the State Board of Physicians and is enhanced by continued education required to maintain a medical license in Maryland.

In establishing our goals of treatment, we first consider non-pharmaceutical and nonopioid therapy.  We strongly encourage integrated pain management and collaborative working relationships with other providers (physical therapists, physical medicine specialists, pharmacists, behavioral health providers, and, importantly, Pain Management Specialists).  Consultation and referral is an important part of pain management.  Discussion of risk and benefits of therapy with patients, goals of treatment, and duration of medication management is key for effective treatment.  At Maryland Primary Care, we have peer review requirements, which not only monitor controlled medication prescribing but allow our providers to consult their peers for pain-management problems.

How you can prevent opioid abuse

Patients can take these steps to ensure safe use of prescriptions:

  • follow the directions as explained on their prescription label,
  • never change the dose without consulting their provider,
  • never use another person’s prescription,
  • never share their prescriptions with others.

Storing and disposing of medication properly when treatment is completed is also extremely important. Follow these guidelines from the U.S. Department of Health and Human Services.

Pain management is common to our practice and requires an individualized response. Treatment can be challenging for healthcare providers as well as patients.  It is possible to improve the way we manage pain and the way opioids are prescribed.  Our goal in treatment at Maryland Primary Care Physicians is to reduce the number of people who misuse, abuse, or overdose from opioids while making sure our patients have access to safe and effective pain management.

Jerry Levine, M.D., FACPDr. Levine is a MPCP partner and is certified by the American Board of Internal Medicine. He serves as MPCP’s Medical Director and Vice President, and sees patients at the Columbia office.

How to Fight Winter Allergies

By: Kimberlee Adkins, M.D.

You survived spring pollen and summer hay fever. Now that the weather has cooled off, you’re due a break from allergies, right?

Maybe not. There are no pollens during the winter, but you still have indoor allergens — things that can cause an allergic reaction. And since you spend more time indoors during the winter, you may be affected more by these allergens than at other times. The big four home allergens are:

 

  • Dander, the dead skin flakes of household pets such as cats and dogs
  • Dust mites, tiny creepy crawlies found in bedding, carpeting and upholstered furniture
  • Mold spores: Mold grows in damp areas like basements and bathrooms
  • Cockroach droppings: These icky critters can live − and poop − anywhere.

Winter allergy symptoms can be confused with cold symptoms: sneezing, wheezing and itchy, watery eyes. However, cold symptoms usually pass in a week or two, so if your symptoms persist, you may have winter allergies.

Allergies At Home

It may not be possible to get rid of winter allergies entirely, but you can reduce your exposure to allergens at home:

  • Clean, dust, vacuum and mop regularly, using a vacuum with a high-efficiency particulate air (HEPA) filter. If you can, avoid wall-to-wall carpeting, which provides an ideal home for dust mites.
  • Get a HEPA air filter to remove particles from the air.
  • Install high-efficiency furnace filters. They capture 30 times more allergens. Also, make sure your furnace fan is always on.
  • Wash bedding and pajamas weekly in hot water — at least 130 degrees — to kill dust mites. Use hypoallergenic cases for mattresses and pillows to keep dust mites trapped.
  • Reduce dander by bathing your pets once a week. Also, keep them out of your bedroom.
  • Remove mold with a bleach solution.

Courtesy Baylor Health Care System

Treating Winter Allergies

If you take steps to reduce allergens in your home, and still suffer from allergies, you have two options for treatment:

  • Over-the-counter allergy medicines to relieve your symptoms. Antihistamines and decongestants can provide temporary relief. You might also try steroid nasal sprays.
  • Ask your doctor whether you should see an allergist. Allergists can test you for allergies and offer treatments, such as shots or tablets, that can provide long-term relief.

 

 

Dr. Kimberlee Adkins is certified by the American Board of Internal Medicine and sees patients in MPCP’s Columbia office.

Sadness – or Depression?

By Cecily Agcaoili, MD

Sadness can be confused with depression. You may feel sad after something bad has happened, like a relationship breakup, problems on the job or in school, or trouble with friends or family, but the feelings are normal and usually pass with time.

Depression is a medical condition with symptoms that last longer than two weeks. There is no simple answer for why depression happens. It can be brought on by unhappy events, illness or emotional stress, childbirth or weaning, but often there is no direct cause. Some people have genetic predispositions that make them prone to depression.

When it doesn’t go away

You may be suffering from depression if you continue to experience any of these symptoms for an extended time:

  • Feeling sad or having a depressed mood
  • Loss of interest or pleasure in activities you once enjoyed
  • Changes in appetite — weight loss or gain unrelated to dieting
  • Changes in sleep patterns – trouble sleeping or sleeping too much
  • Loss of energy or increased fatigue
  • Increase in purposeless physical activity (e.g., hand-wringing or pacing) or slowed movements and speech
  • Feeling worthless or guilty
  • Difficulty thinking, concentrating, or making decisions
  • Thoughts of death or suicide

People with depression may also experience other problems, such as anxiety or panic attacks. They may also experience increased headaches, back or neck pain, or stomach discomfort.

Unfortunately, people who don’t understand that depression is a medical condition may treat it as a personal failure. They may tell you to “snap out of it” “or “pull yourself up.” Comments like that may cause a person who is depressed to feel worse. They may try to treat their symptoms with alcohol or drugs. These can help you feel better for a while but leave you feeling worse in the long term.

Take this quick quiz to see if you may be affected by depression.

 

Time for help

If you have been experiencing symptoms for at least two weeks without improvement, it’s important to get professional help. Your MPCP doctor or mental health professional can guide you through evaluation and treatment.

For many people, talking to a counselor or therapist helps them understand their depression and how to work toward recovery. In some cases, antidepressant medications can help and may be added to treatment.

Getting help can make a big difference in how quickly a person recovers. If you or someone you know is suffering from depression, seek help soon and take back control of your life.

 

Cecily Agcaoili, M.D.

Dr. Agcaoili is certified by the American Board of Internal Medicine and sees patients in MPCP’s Columbia office.