Tag Archives: general-and-family-care

Caregivers: Don’t Forget to Take Care of Yourself

8 Tips from Thomas Walsh, M.D.

Whether you’ve recently become caregiver to an aging or ill family member –or have been tackling the responsibility for some time– you must make your own health a priority. The caregiving role can be very rewarding, but it can also tax you both physically and emotionally. After becoming a primary caretaker myself, I learned several lessons and have a keen interest in this issue.

Here are 8 tips I suggest to my patients for reducing stress and staying healthy as a caregiver:

  1. Slow down. When you are trying to juggle many responsibilities, you often rush through things and are distracted. This can lead to accidents and injuries. You don’t want to burn yourself while cooking, slip in the tub, etc. Studies show that household and car accidents are more common among those with a high stress level.
  2. Use your freezer. Trying to “eat right” or prepare healthy meals when you’re caregiving is tough. Accept offers for meals from friends and try to cook ahead and freeze meals to have on hand. A big pot of soup is great to freeze in batches. Stockpile healthy snacks like almonds, yogurt and fruit to grab on the go.
  3. Make exercise a priority. Again, finding time for this is tough, but you need to keep your energy up and relieve stress. If you are caring for someone with mobility issues, you’ll also need to stay strong for tasks like lifting. Try to find at least 30 minutes a day for a workout you enjoy.
  4. Sleep to recover. Disrupted sleep definitely saps energy and can lead to more anxiety. Adults need 7-8 hours of sleep per night so try to adopt good sleep habits- a dark room, no electronics, no caffeine or alcohol close to bedtime.
  5. Stay organized. Another way to reduce stress is to know where things are when you need them. Starting a  file for medical/insurance papers, or financial information, for your loved one will help keep them in one place. A large calendar for family appointments/events can help with daily planning.
  6. Ask for help. Try to develop a support network and say “yes” if people offer to drive, sit with your loved one, or take care of errands. Look for professional resources such as adult day care facilities. Several organizations, such as the Administration on Aging (which has an elder care locator by state) and the National Alliance for Caregiving (www.caregiving.org) provide great information.
  7. Have “the conversation”. Make sure you understand what your family member wants in case you become responsible for making decisions for them. It may be uncomfortable- and stressful. However, you should know the ins and outs of power or attorney, a living will, or healthcare proxy. If you don’t, find an eldercare expert or attorney to help.
  8. Lastly, go easy on yourself. Don’t feel guilty for taking time to exercise or care for your own emotional well-being. Studies show that caregivers’ health often deteriorates over time due to stress and lack of sleep, poor diet, etc. Your doctor can also help with keeping you healthy and suggesting resources in the community.

As a reminder for how to tackle the caregiving role, I often use what I call the “airplane analogy”: Right after you board a commercial airplane, the flight attendants will review the important safety instructions. If the cabin loses pressure and the oxygen masks drop down, they stress, “If you are traveling with a small child or someone who needs assistance, put your own mask on first, then help the person that needs assistance.” Caregivers need to live by this rule: Take care of yourself first or you will not be able to help the person who needs assistance.

Thomas Walsh, M.D.

Dr. Thomas Walsh is an MPCP Partner and Clinical Director of the MPCP Queenstown office.

Can We Boost Our Immune System?

by Garth Ashbeck, M.D.

immune3The 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.

 

 

Garth Ashbeck, M.D.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.

The Changing Healthcare Environment

A Q&A with Medical Director, Dr. Jerry Levine

Q:  Dr. Levine, what are your impressions of the current healthcare environment, and its impact on you as a primary care physician?

A:  Today’s healthcare environment requires doctors not only to provide good care, but also measure and document good outcomes using electronic record keeping.  The challenge is to do this while maintaining the one on one individual patient focus that has always been fundamental to our care. 

At MPCP, we are continuing to develop effective practices to deal with these changes, as we remain focused on our patients’ well- being. The role of primary care providers is now more important than ever.  Family practitioners and internal medicine specialists are on the forefront in the areas of disease prevention and wellness.  We want to be partners in keeping our patients healthy, and as the population ages, this partnership will be even more critical.

Q:  How do you think MPCP is positioned to deal with these changes, while continuing to provide quality care?

A:  We are well prepared in many ways:

  1. Almost 10 years ago, we began with EMR (electronic medical records) to document patient care and outcomes;
  2. We recognize and have responded to patients’ need for more convenient access to care, including early morning, evening, and Saturday hours at most practices;
  3. We’ve adopted electronic transmission of prescriptions to pharmacies which is proven to reduce errors; and,
  4. We have established a strong physician recruitment program to maintain an excellent team of primary care doctors in the MPCP network.

Q: What one piece of advice would you give to patients about staying as healthy as possible?

A: We all live busy lives, but the best thing we can do to stay healthy is to make priorities of sleep, eating a healthy diet, and regular exercise (150 minutes/week).  These are by far the most important things we can do, in addition to regular follow-ups and preventive care with your doctor.  Another preventive measure is staying current on health screenings and adult vaccinations.

Jerry I. Levine, M.D., FACP

Profile: Q&A with Dr. Ariel Jarrett

Q: What do you like best about being a primary care doctor?

A: I enjoy the continuity of care, and being able to be involved in every aspect of my patients’ lives. I also enjoy the dynamic of treating whole families, as they progress through the various stages of life.

Q: What are some common concerns shared by your women patients?

A: One is weight loss supplements. A lot of patients ask me if they are safe and effective. I really believe the best way to lose weight and keep it off is by making lifestyle changes – eat healthier, exercise, and take care of your body.

Another concern is anxiety/depression. After doing the appropriate screening process to identify the source of the problem, I educate my patients on strategies that can help reduce both. Often changes in diet; vitamin supplements; exercise and exposure to sunlight can help.

Q: As a female physician, how do you balance work/family & stress?

A: As a wife and mother of 2 toddlers, and a job that I love, my strategy for dealing with stress is to spend quality time with my family in the morning and evening. My children know what my job is, and I involve them in it whenever I can; often bringing them to lectures and medical events. I also make sure to set aside time for myself to do things that I enjoy, such as playing the piano and organ, so I can be at my best in every area of my life.

Ariel Warden-Jarrett, M.D. Dr. Warden-Jarrett is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Family Medicine. She received her medical degree from George Washington University School of Medicine and Health Sciences in 2008 and completed her residency program in Family Medicine at Howard University Hospital in 2011.