The Holiday Pound Challenge
December 2021
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Keeping pounds off during the holidays may be a challenge, but it is not impossible. The average Thanksgiving and Christmas meals are too tempting for most of us, so when we see two to three meats, three vegetables, five simple carbohydrates and dessert in front of us, we give up. Not to worry, Thanksgiving is gone. Let’s come up with a strategy for Christmas.
Covid19 may have helped some who don’t have potluck at work. Just in case there is food at work, try eating a healthy snack or light meal before you attend a Christmas party or office potluck. You have no time to prepare a light snack? Eat a tablespoon full of almond butter or natural peanut butter and drink two full glasses of water a few minutes before the event. At the party, eat from the veggie and fruit trays first, and eat as much as you want. The added value, in addition to filling you before you eat the simple carbohydrates and dessert, is that veggies and fruit will help with bowel elimination. Proper elimination is essential to weight control. Next, don’t take food from the party or potluck home. No, don’t even take it home for the children or skinny people in your house. If you take it home, it’s for sure that you will take home something that you like, and it’s probably not good for your waistline. Whatever you do, don’t fall for, “It’s a shame to waste food;” or “People are starving in other parts of the world.” It’s better to waste food than put your health in jeopardy by putting pounds around your waist. Besides, you're eating too much will not solve the hunger problem anywhere in the world.
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The biggest challenge for keeping pounds off comes at Thanksgiving and Christmas. Eat breakfast with high protein foods such as boiled eggs, cheese toast and avocado for fat. At a typical Southern holiday meal, there is usually a turkey or hen with cornbread stuffing, a ham and maybe several other meats. Make the leanest piece of meat your one meat of choice. If the hostess insists on giving you more than one piece of meat, take it and leave it on the plate. Remember, it is better to leave it on the plate than put it around your waist. Cut the fat meat up on your plate to make it look like you ate it. More than likely, the side dishes will include macaroni and cheese, potato salad or mashed potatoes, corn or green bean casserole, candied yams, broccoli, collards, and turnips. If you are having corn bread dressing, consider it your major carbohydrate and leave off the macaroni and cheese, white potato dish and corn. Don’t eat any bread and use the corn bread dressing as bread with your large serving of greens. Knowing that you are going to have dessert, it may be a good idea to reduce the serving of candied yams. Now you can have dessert since you eliminated the simple carbohydrates discussed above.
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Finally, your food will digest better if you drink tap water, hot tea, or green tea with the meal. Please, no sodas or sweet tea with the meal and watch your portion size. It’s also a good idea to drink a glass of room temperature water before any big meal.
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Therefore, if you want to keep your waistline constant for the holidays, think about what you are eating and drinking before you sit down. Eating without a strategy is like compulsive buying; you lose control of your budget with compulsive buying, and you will expand your waistline if you don’t have an eating strategy for the holidays. Good Luck!!
Please note. The ideas discussed above make the assumption that you have no health challenges such as diabetes or kidney failure. DC
Good News About Diabetes Prevention and Protective Factors
November 2021
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November is diabetes month. Wouldn’t it be great to do just one thing to be healthy or for that matter to be happy? Life is not that simple, but life is still good. The 2020 National Diabetes Statistics Report indicates that 32 million Americans have diabetes, that’s just over one in ten people. Alarmingly, another 88 million American adults, approximately one in three, have prediabetes and most don’t know it. The good news is that intensive lifestyle changes can delay the onset of Type 2 diabetes, according to the Diabetes Prevention Program Outcomes Study (DPPOS). Here is what you may already know and probably don’t want to hear again, but the science is behind it. Reporting on the same study, professors from Tufts University’s School of Nutrition Science and Policy wrote: “Intensive life style changes aimed at modest weight loss reduced the rate of developing Type 2 Diabetes by 34% compared with people in a control group at high risk for the disease. Reducing dietary fat and calories, exercising such as walking about 150 minutes a week and losing weight also proved more effective in diabetes prevention than metformin, an oral diabetes drug.”
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The DPPOS is a continuation of the Diabetes Prevention Program (DPP) which was a large randomized trial in 3, 234 overweight or obese adults in 2001. After three years of intensive lifestyle changes reduced the development of the disease by 58%, researchers announced the results of the study a year earlier due to the overwhelming success when compared to a placebo and metformin. These two studies show that we can delay the onset of the worldwide epidemic of Type 2 Diabetes and obesity. Exercising, reducing portion sizes can be challenging, but when we consider the impact of developing diabetes, making an intensive lifestyle change is a great option. Other studies, along with the DPPOS, have shown that losing a modest amount of weight can be better than taking a pre-diabetic drug. However, it appears that too many people would rather take a drug than change their lifestyles. Too many doctors are busy and would rather use the tool that they know best which is to prescribe drugs for the non-compliant patient. While the best exercise is considered continuous movement or motion for a specific number of minutes, moving more is better than not moving at all. Women, especially, become mortars and place everyone and everything above exercising and losing weight. African Americans and other minorities stay in denial about weight loss claiming to be “thick” or “big boned” as opposed to being fat or obese. The best excuse is that it runs in the family.
Even though there is strong evidence to suggest that Type 2 Diabetes runs in the family, not all people who are genetically at risk develop the disease. According to Genetic Health, this means that a person's environment plays an important role in whether he or she develops diabetes. The strongest environmental risks for developing Type 2 diabetes are obesity and inactivity. In fact, many people can eliminate or decrease diabetes symptoms simply by losing weight and becoming more active. At some point we have to stop making excuses and join Nike, “Just Do it.”
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The good news is that being pre-diabetic is not a death sentence, but having uncontrolled full blown diabetes will affect the quality of life and life itself. People with diabetes have a 65% chance of dying with a heart attack or stroke, according to the American Diabetes Association. Taking the prescribed medication should be accompanied by reduced calories, low cholesterol and regular exercise. If you haven’t noticed, dialysis clinics are in the poor and rich communities; dialysis is good business. Diabetes and hypertension cause most of the kidney disease with 49 and 30%, respectively. An estimated 11.5 percent of adults ages 20 or older (23 million adults) have physiological evidence of chronic kidney disease determined from data by the National Health and Nutrition Survey. Therefore, when we look at the data, intensive life style changes sound like good news. In addition to stroke, heart disease, hypertension and kidney disease, other diseases associated with diabetes are blindness, dental disease and loss of limbs.
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Finally, there is no need to bore you with more statistics about diabetes. It’s a good chance that you are painfully aware of the health conditions of the citizens in the Middle Georgia area. As Oprah and Maya Angelou often say, “When we know better, we do better.” It’s past time for us to do better.
Breast Cancer: Understanding Risk and Protective Factors
October 2021
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It’s October again. Media, organizations, sports teams, schools and faith-based groups will bring attention to the issue of Breast Cancer Awareness. Instead of pink ribbons, scarfs, shoes, pens, and other breast cancer paraphernalia, the following organizations are replete with information about risk and protective factors for breast cancer. The American Cancer Society, The National Institute of Health (NIH) The National Cancer Institute, and The Susan G. Komen Foundation are unanimous in their research about risk factors and protective factors for breast cancer. Much of the information discussed below comes from the said organizations.
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Let’s start with who is at risk for getting breast cancer. Men and women are at risk for getting breast cancer, but the risk is much lower in men than in women. The lifetime risk of getting breast cancer is about 1 in 833 for men in the U.S. compared to 1 in 8 for women in the U.S.
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So, what are risk and protective factors? Each person’s cancer risk is made up of a combination of factors. Anything that increases a person’s chance of developing cancer is called a cancer risk factor; anything that decreases a person’s chance of developing cancer is called a cancer protective factor.
Some risk factors for breast cancer cannot change such as being born female or getting older. Breast cancer is found in most women after age 55. Certain gene changes that occur in about 5% to 10% of breast cancer cases are thought to be hereditary. It is important to note that women who get breast cancer do not have a family history of breast cancer; however, having a first-degree relative (mother, sister, or daughter) with breast cancer almost doubles a woman’s risk. Obesity increases the risk of breast cancer overall, especially in postmenopausal women who have not used hormone replacement therapy.
Overall, white women are slightly more likely to develop breast cancer than African American (AA) women, although the gap between them has been closing in recent years. However, in women under the age of 45, breast cancer is more common in African American women. African American women are also more likely to die from breast cancer at any age. Scientists continue to study the mortality disparity of Black women who are at higher risk for triple-negative breast cancer. In a July 1, 2021, population-based cohort study published in the Journal of the American Medical Association (JAMA) Oncology, researchers found that African American patients were less likely to receive surgery and chemotherapy than white patients, but mortality outcomes also were affected by a complex interplay of other factors such as area of residency. For example, triple negative-negative breast cancer in younger AA women appeared more likely in women who were insured with Medicaid and living in rural deprived counties and/or urban areas. Asian, Hispanic, and Native American women have a lower risk of developing and dying from breast cancer.
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Another study conducted by the Black Women’s Health Project but published May 20, 2021, in the Journal Carcinogenesis researchers studied the link between hair relaxers and breast cancer risk in Black women. While there was no clear definitive answer regarding the link between breast cancer and hair relaxers, “the results suggested that heavy users of hair relaxers containing lye may have an increased risk of estrogen-receptor-positive breast cancer.”
Many studies have found that taller women have a higher risk of breast cancer than shorter women. Women with dense breasts on mammograms have a risk of breast cancer that is about one and one half to two times that of women with average breast density. Women who have had more menstrual cycles because they started menstruating early (especially before age 12) have a slightly higher risk of breast cancer, and women who have not had children before the age of 30 may be at risk. Lifestyle-related factors such as drinking alcohol, not breastfeeding, lack of exercise and obesity are also risk factors.
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While not a risk factor, there is a popular belief circulated on social media that antiperspirants and bras cause breast cancer. The American Cancer Society and the Komen Foundation cite studies that are too cumbersome to discuss here. Both organizations insist that there is no scientific or clinical information that antiperspirants, breast implants, and bras cause cancer. The following link may help to answer some questions. https://www.cancer.org/cancer/cancer-causes/antiperspirants-and-breast-cancer-risk.html
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The best cancer-protective factors include staying at a healthy weight throughout life and balancing food intake with physical activity. Many studies have shown that moderate to vigorous physical activity is linked with lower breast cancer risk, so it’s important to get regular physical activity. The American Cancer Society recommends that adults get at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity activity each week. Moderate activity is anything that makes one breathe as hard as she does during a brisk walk. It causes a slight increase in heart rate and breathing. The person should be able to talk, but not sing during the activity.
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Cancer protective factors about a healthy diet do not point to a specific diet; however, studies have found that breast cancer survivors who eat diets high in vegetables, fruits, whole grains, chicken, and fish tend to live longer than those who eat diets that have more refined sugars, fats, red meats (such as beef, pork, and lamb), and processed meats (such as bacon, sausage, luncheon meats, and hot dogs. Strong breast cancer-protective factors include eating plenty of fruits and vegetables, especially berries.
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In summary, some women cannot control some of the cancer risk factors, but most women can control the cancer-protective factors of a healthy weight and healthy diet. Be cheerful and protect your body with a wholesome diet and controlled weight.
Hair Loss in Black Children
August 2021
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While out shopping for food at a local supermarket, I saw a mother come in with her girls who were sporting their new hairstyles for the school year. The children were tossing their “hair dos” which included a few braids anchored to the head and pretty white beads on the back of the head where the hair hang for tossing. As I walked closer, I could see the stress bumps around the edges of the older girl’s temples. I was horrified but managed a smile at the children who were so obviously proud of their freshly done hair. I walked away thinking, hairstyles like these could lead to alopecia if done too often. I was reminded by others that it is a common practice to see Black children with their hair pulled too tightly and that it is the beginning of hair loss in Black women.
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According to Dr. Crystal Ugochi Aguh, M.D., Black women, in particular, are prone to Traction Alopecia, which is caused by heat, chemicals, and tight styles that pull at the hair root, including some braids, dreadlocks, extensions, and weaves. To be clear, there are other causes of hair loss such as female pattern baldness, hormones, medication, but the ones discussed here are sometimes self-inflicted either knowingly or unknowingly and hair loss starts in early childhood.
Parents who, in good faith, try to get their children ready for school by braiding, plaiting, and putting the hair away for weeks may be unknowingly contributing to their child’s hair loss later. When the bumps appear at the edges, the hair is too tight and the braids need to be loosened if inflammation like white bumps appears. Cosmetologists believe that the repeated use of tight styles may contribute to thinning of the hair around the temple. Teachers report that some parents start children with extensions as early as elementary school with the intention of getting “out of the house” on school mornings. Since the extension hair texture is different and usually longer than the natural hair of the child, this practice could contribute to low self-esteem. Low self-esteem can lead to other psychological issues for children as they mature. Black mothers and family members need to educate and embrace the hair of their little ones. Not everyone who braids hair knows how to protect the hair follicle. If the child’s head hurts immediately after styling, the hair needs to be redone or loosened. Mothers should help their girls understand that Black hair is not supposed to lie flat on the head and that the height gives them the flexibility to wear many styles. Everyone in the family should reject the negative labels about black hair such as “good hair,” bad hair, “nappy hair,” “kinky hair” and “nice hair” since “nice” hair is associated with Euro-centric hair.
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Unknowingly, mothers and family members scar children for life if the attitude about hair is negative. So how will a parent or family member know that the child is experiencing hair esteem? At an early age, she may not ever want to wear her own hair without braids or extensions which may be especially true if every female in the household is wearing fake hair. The child may complain that other children bully her about her hair. She overvalues Euro-centric hair especially if most of her friends are white or if she uses social media too much. She avoids outdoor activity, rain, and swimming pools.
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Joy Banks, Retired Licensed Professional Counselor asks this rhetorical question. Is there a negative correlation between hair esteem and Traction Alopecia (hair loss resulting from tight hairstyles)? “Hair esteem is how much you like and appreciate your natural hair regardless of its texture, density, length, color, or curl pattern. If your hair esteem is low, your mindset will be negative. You'll view your hair as problematic and your approach to styling will be to correct it instead of embracing it.”
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Therefore, parents should be especially mindful of the psychic of young children when it comes to hair and hairstyles by making time to protect the hair follicle from tight styles and by combing and shampooing the hair once a week.
Finally, counselor Banks sums it up best. “In today’s society, the need for instant gratification can also fuel behaviors that lead to Traction Alopecia. A mindset shift is necessary to increase one’s hair esteem.”
Why Stem Cell Therapy?
July 2021
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This is a personal story that may not appeal to most, but if my story helps at least one person and open the eyes of others, it will be worth it. On July 23, 2020, in the middle of the pandemic, I had Stem Cell Therapy and Plate Rich Plasma injections into my back near the L4 and L5 areas. I made a commitment to God that if the therapy were successful, I would share my story. I often received a puzzled look from some when I shared my experience. Apparently, some people thought that I was getting the stem cells from some embryonic or perinatal stems which could cause ethical questions. According to the National Institutes of Health, stem cells are cells with the potential to develop into many different types of cells in the body. They serve as a repair system for the body. Adult stem cells exist within certain tissues of the body (for example, blood and bone marrow) and carry out repair and regenerative functions.
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Since I was 17 years old, I have experienced chronic back pain. In my earlier years, ibuprofen or a headache powder would take care of the pain. Due to aging and several car accidents, the pain became more constant and difficult to manage. I was a compliant patient and followed the protocol that most doctors suggested which included exercise, physical therapy, acupuncture, massage, chiropractic manipulation, injections at pain clinics, steroid injections, medicated skin patches, TENS, and rubs. Most of the above therapies worked temporarily; however, some doctors were constantly suggesting surgery.
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For me, surgery was not an option. I have known many, many people who have had back surgery and only a few seemed to have gotten better with back surgery. Generally, most people I know have had two to three surgeries, and some have gotten worse. It seems that the problem lies with both the patient and the doctor. For more detailed research on this subject, go to my website: www.healthbuzzbydot.net At the top of the page, click on “Articles” and then “2019” to find the article: Surgery for Back Pain.
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In medicine, doctors at research hospitals such as Mayo and Emory are using Stem Cell Therapy and other regenerative medical therapies for the relief of pain in several areas of the body. Emory’s website states: “Patients may benefit from a unique non-surgical procedure using the patient’s own stem cells and growth factors that may help repair damaged tissue, reduce pain and promote healing. During the procedure, the physician takes bone marrow cells from the back of a patient’s hip, and following minimal on-site processing of these cells, they are then injected into the patient’s joint or tendon. Since the cells are from the patient’s own body there is no risk of rejection.” Doctors can also extract stem cells form what is known as Fat Graft treatment where the doctor goes into the side or stomach and harvest some fat. Another regenerative medical treatment is called Platelet Rich Plasma used primarily in sports medicine; it utilizes platelets from the athletes' own blood to rebuild a damaged tendon. It has been successful in not only relieving the pain but also in jumpstarting the healing process.
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At Emory Spine and Orthopedics and Spine Center, I received both Stem Cell Therapy and Platelet Rich Plasma. The doctor took fat from my stomach placed it into a centrifuge to harvest the stem cells; then he took blood from my arm and placed it into a centrifuge to harvest platelets. Both stem cells and platelets were injected into my lower spine. I was not hospitalized and the recovery period was about two months. However, it was about six months before I could tell if the procedure worked. It worked! I praise God each day for his miracle.
Prior to the therapy, I could not ride more in a car more than two hours without a nagging backache; I carried a pillow with me everywhere I went and changed all of my shoes to orthopedic wear. Now I can ride without suffering the next day, and I’m not married to a pillow. I can wear a pair of heels to an event for about two hours. To learn more about these procedures, go to the links for answers to your questions. You can also email me at Healthbuzzbydot19@gmail.com.
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https://www.emoryhealthcare.org/orthopedics/prp-therapy.html
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https://www.emoryhealthcare.org/sports-medicine/stem-cell-treatment.html
Get the Men in Your Life to the Doctor
May 2021
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Next month is June, most notability considered Bride’s Month, Black Music Month, Mental Health Month, and Men’s Health Month. The average person may go through the entire month of June and not hear from any media or community source about Men’s Health Month. In media and society in general, men’s health is not discussed and not studied as much as women’s health. Women’s health is generated by economics; they go to the doctor more, read more about health, post more videos and blogs, and invest in more prescription drugs and over-the-counter drugs.
However, it is necessary to spend more time on men’s health to start at closing the life expectancy gap between men and women. While the gap has decreased, women still live an average of five to seven years longer than men. Contributing factors, some experts believe, are that men drink and smoke more and will not seek the attention of a doctor as often as women. Since next month is Men’s Health Month, women have one month to approach the health status with the men in their lives. Women are already good at taking care of the family’s health anyway, so it may be necessary to take control and get men to the doctor whether or not they want to go.
When women want something done at home, they strategize and organize to get it done. Women need to use the same skill set to get men to be compliant and go to the doctor. Most women will know that something is wrong when they see over-the-counter medication coming into the house. However, the non-compliant men won’t admit it when they do not feel well. In some cases, an occasional drink or beer will increase beyond normal. Women will even know when a brother, nephew cousin, or other male relatives outside of the home are not well. Women talk. Therefore, women, you have to take your heads out of the sand and tell men that you know something is wrong. Scare tactics don’t usually work because non-compliant men are already afraid. Try making an appointment and offer to drive them if necessary. Depending on the personality, you may have to have another male that they respect to call and gently work with the non-compliant men. Offer, and in some cases, insist on going with them to the doctor. More than likely, the non-compliant men see themselves as weak when they have to tell the doctor that more than one thing is hurting or bothering them. Depending on COVID restrictions, women should go into the doctor’s office with them and assist with the telling of symptoms.
The compliant men are relatively easy; they need just a little motivation and pestering. Start by asking if they have called the doctor for an annual appointment. Men who live alone may need additional support or help. When they don’t call the doctor and make an appointment, the women need to call for an appointment. Needless to say, the date will not suit them. Compliant men will either give an appropriate date or call the doctor themselves. Basically, the compliant men need someone to help them stop the procrastination.
Give Lentils a Chance
June 2021
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During the pandemic, it came to my attention that during the food drives, many recipients would give lentils back or donate them to other people or churches. After asking several adults why lentils were being rejected, the common answer was “I don’t like them.” The uncovered answer was “I’ve never eaten, cooked, or tried them.” The reason for this attitude could be that exposure to lentils is not part of the American Culture. In terms of consumption, Canada, India, and Tukey are the counties that consume more lentils. However, searching for recipes to cook them will reveal dishes with preparations that originate from Mediterranean cuisines or South Asia, Latin, and even South American cuisines.
Lentils are part of the legume family and history records them as one of the world’s oldest health foods dating back to 8,000 B.C. Lentils came to the Americas in the early 16th century. During World War II, people began to see them as a low-cost meat substitute.
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For the past ten years, kale has been the superfood when well-known cooks and nutritionists are asked to name a healthy food. However, when it comes to nutrition, lentils beat most legumes hands down. Lentils are said to be high in polyphenols and scientists are studying them for their abundant antioxidants and micronutrients found in certain plant-based foods. In 2017, the National Institutes of Health published research on “Polyphenol-Rich Lentils and Their Health-Promoting Effects.” The researchers concluded the following: The evidence demonstrated that the consumption of lentils is highly associated with reductions in the incidence of degenerative diseases including diabetes, cardiovascular disease (CVD), and cancers. This sentence alone requires attention to all diets regardless of the culture, race, country or continent.
Lentils are high in protein and low in fat. America gets enough protein which makes lentils a healthy substitute for meat like tacos or lasagna. However, the average American does not get enough fiber. A single serving of lentils provides 32% of the fiber a person needs each day. This means waste will move through the digestive system and keep the bowels moving. They're also packed with folate, iron, and potassium. Folate protects the heart and helps to make red blood cells and iron helps to fight fatigue. A hypertensive person knows the value of potassium. It helps to control blood pressure by counteracting the bad effects of salt. These health benefits are good reasons to try and consume lentils.
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The most common varieties of lentils are brown, green, and red. Most lentils come in dried form and unlike most legumes, they need no soaking and cook quickly in about 20 minutes.
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Brown lentils. The least expensive, they hold their texture if properly cooked. They can stand in for black beans as a side dish or in a vegan burger. They also work well in soups.
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Green lentils. Also called French lentils, these have a nuttier flavor and stay firm when cooked, but they make the best split pea soup if you puree them. Green lentils are the best choice for adding to salads.
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Red lentils. The fastest cooking, these lose their shape and turn golden when cooked. They are milder and sweeter than green lentils.
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Preparing lentils is simple. Start by sorting through the lentils to pick out any small, hard debris, and then rinse to remove dirt.
Try this recipe for a family of four. I use frozen multi-peppers such as PictSweet Farms 3 Color Pepper & Onion blends.
Dot’s Savory Lentils
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Dot’s Savory Lentils
2 cups of lentils
1 tablespoon of Olive Oil
2 cups of the multi-color peppers suggested above
1 32oz. box of Chicken Broth
Garlic Powder to taste
Salt to taste
1 tablespoon Tarragon
Wash two cups of lentils and set them aside.
In a large cooking pot add olive oil.
Add two cups of the frozen pepper blend and sauté until translucent.
Add the washed wet lentils into the pot and mix.
Add two cups of chicken broth (The amount depends on you; two cups yield thick soup; add more for thin soup).
Simmer for about 15 minutes or until tender.
Add seasoning and test for Tarragon by adding a pinch in a cup to see if you like it. It has a sweet-savory taste. Serve with a lean meat and dark green vegetable. Yum!
Covid and Depression in the Elderly
April 2021
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Contrary to what most people believe, depression is not a part of aging. It is common for people to dismiss signs of depression as something that will pass on with time. People who are 55 and older have more than likely gotten their Covid vaccine, but find their life still altered due to a more contagious virus variant lurking in the public. As a result, mental health experts are predicting a mental health crisis among all age groups including children. Depression may manifest itself in various ways, and it is more than feeling sad or blue during winter days or cloudy days. The National Institute on Aging (NIA) cites that depression causes severe symptoms that affect how you think, feel, and handle daily activities such as sleeping, eating and working. Further the NIA states, “When you have depression, you have trouble with daily life for weeks at a time. Doctors call this condition “depressive disorder” or “clinical depression. Depression is a real illness. It is not a sign of a person’s weakness or a character flaw.” Therefore, it is important to recognize depression and try to use appropriate measures to get back to normal.
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Depression among older adults is often difficult to recognize since sadness is not the main symptom. According to NIA, older people who are depressed appear to feel tired, have trouble sleeping, or seem grumpy and irritable. Some common symptoms include: persistent sad, anxious, or "empty" mood; feelings of hopelessness, guilt, worthlessness or helplessness; irritability, restlessness or having trouble sitting still; loss of interest in once pleasurable activities including sex; decreased energy or fatigue; difficulty concentrating, remembering and making decisions; difficulty sleeping, early-morning awakening or oversleeping; eating more or less than usual, usually with unplanned weight gain or loss; thoughts of death or suicide or suicide attempts; aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease with treatment, and frequent crying. If you think that you are depressed, talk with your doctor or health care provider soon.
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Most of the literature on the depression of the elderly and the coronavirus indicate that “sheltered-in” people need a schedule or routine each day, or a purpose for getting up. The schedule must include some form of exercise where the body is engaged continuously for at least 10 minutes or more. Most health experts recommend one hour a day, and the exercise can be done in increments. Numerous and free exercise programs are on YouTube and television. Some seniors walk in groups at parks, malls and even in big box stores such as Walmart and Target. Exercise tells the body to release dopamine and endorphins to the brain that will make you feel happy.
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Having an activity to do other than exercise is also important. British researchers recently found that the meaningful use of hands can stimulate 60% of the neurons to the largest part of the brain which releases dopamine. While the research was done on knitting, other meaningful use of the hands include gardening, painting, and adult coloring, painting a room or object at home or playing an instrument if you already play. Cleaning, reorganizing parts of the home where items have been stored for years is another meaningful use of the hands and brain.
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Neurosurgeon Dr. Sanjay Gupta, Dr. Daniel Amen and wellness newsletters strongly encourage eating better using a form of the Mediterranean diet or the DASH diet in order to reduce high glucose which can create neuro-inflammation, a risk factor in cognitive decline. Eat more fresh or frozen fruits, vegetables, beans, legumes, nuts, seeds and lean protein to fight depression and mental decline.
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Evidence continues to accumulate on the options for managing depression through the use of supplementation. Some studies have found that people who have been treated for Alzheimer’s or Parkinson’s had low blood levels of Omega 3, Vitamin D, folic acid, and B complex. It is important to note that depression seems to correlate with various aspects of immunity. Remember that patients who were hospitalized for extended periods or died with COVID had low levels of zinc, Vitamin C and D3.
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Seniors who are retired and still sheltered in from Covid may be affected by too much media. Keeping the television on for noise will affect the psychic negatively since much of the news is about the coronavirus. Whether passive or actively watching, numerous studies have shown that a constant stream of adverse news contributes to anxiety and affects sleep and even eating patterns.
Finally, keep good social connections with family and friends which improves cognitive health; join a group or organization, participate in a book club, teach a class or enroll in a class, volunteer or care for a furry friend.
The COVID Vaccine: Myths Fear and Facts in the Black Community
March 2021
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As more COVID vaccines roll out to the public, the hesitancy of getting the vaccine seems to be growing in certain segments of the Black community even though over 500,000 have died. Seniors over 65, who have seen death, are more than pleased to take the vaccine. The reluctance or vaccine hesitancy seems to be with younger people and even health care workers who use YouTube, Twitter and other platforms to communicate. Ted Koppel of CBS Sunday Morning, February 21 edition, demonstrated vaccine hesitancy among staff in two nursing homes located in West Baltimore and Atlanta. One might say that these staff members have been radicalized by fear as opposed to facts. As horrible, as inhumane, and as racist as the 50 year old Tuskegee Study was people are finding ways to exploit and lie about the study. As result of vicarious, personal or negative health outcomes, African Americans have developed myths and fears that contribute to the vaccine barriers. However, facts seem to be ignored.
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Perhaps the most incredulous myth is that the DNA will be damaged or altered of those taking the vaccine. James Hildreth, MD, President and CEO of Meharry Medical College, an historically Black medical school based in Nashville, says he understands why many African Americans are not comfortable getting the vaccine. “Tuskegee was horrible,” he says. “This is nothing like Tuskegee because we have been involved at every level of developing the vaccine from the beginning. This idea of DNA being damaged or our genes being changed, that’s been addressed,” he says. “There are no microchips to monitor people and where they go; it would be impossible to do in a biological vaccine like this.” Dr. Hildreth, is a voting member of the FDA Committee that authorized emergency use of the Pfizer and Moderna vaccines, says the vaccines are safe. He also pointed out that Black scientists were involved in the development of both vaccines.
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A common fear is “I don’t know what’s in the vaccine.” Generally, the person who uses that excuse does not have the medical background to evaluate even when told what is in the vaccine. Besides, Americans eat genetically modified food each day and do not read, know or ask, “What’s in it?” Another fear is “I don’t know what it will do to my body years from now.” Maybe a real fear should be, “What will eating fried chicken sandwiches, promoted by every fast food chain in America, do to my body years from now.”
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Marcella Nunez-Smith, MD, chair of the Biden-Harris COVID-19 Health Equity Task Force remarked, “When people say, ‘I have skepticism, I have questions,’ I honor that. For many people, this is grounded in reality. Many folks don’t have to look back to Tuskegee or Henrietta Lacks; they can look to an experience they or their family members have had interacting with the health care system this week, or this month, that left them feeling that perhaps there is bias in the system against them.” When interviewed by various media outlets and in Barber Shops, most blacks cite concerns that the vaccines are new and major health problems will develop later as a result of the vaccine.
Facts can change the opinion of most people especially when the facts affect them. It helps to know that the vaccine research has been in existence for years. All of the companies that were approved by the FDA had the technology to do the research; remember that they were already doing vaccines such as the flu, pneumonia, shingles, and children’s vaccines. However, 1.7 trillion dollars through Operation Warp Speed provided the human and technological resources to speed up the production.
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Here are facts that the average person does not know about the development of the three most common vaccines. Moderna enrolled more than 30,000 participants and met the statistical criteria pre-specified in the study protocol for efficacy, with a vaccine efficacy of 94.5%. Pfizer enrolled 43,448 participants and half showed that the vaccine was well tolerated and demonstrated 95% efficacy in preventing COVID-19. In both companies, half of the participants received a placebo. The more recent roll out Johnson and Johnson vaccine has credibility when one considers that this vaccine was tested across eight countries, its efficacy is 66% effective at preventing moderate to severe disease. However, in the U.S. alone, it was found to be 72% effective. The vaccine also was 85% effective overall against severe disease, preventing deaths. Of the three vaccines now available, all claim to prevent hospitalization and death if taken as recommended.
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What about this fact? The vaccine development was jump-started by an African American woman, Dr. Kizzmekia Corbett, a research fellow and the scientific lead for coronavirus vaccines at the National Institutes of Health.
Here is another fact. The Associated Press analysis of data from state and local health departments nationwide found that more than a quarter of all COVID-related deaths nationwide have been black victims — nearly double the share of the black population in the areas sampled. The data, from early June, 2020 included nearly 87,000 deaths in which the dead person's race was known in 38 states and Washington, D.C. As of February 4, 2021, a total of 444,000 people had died from the coronavirus and 63,270 of them were Black.
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Prior to the pandemic, Black Americans were already in a crisis with more comorbidities in every parameter than any other group. Now, Blacks have borne the brunt of the pandemic according to research done by NORC at the University of Chicago. About 1 in 5 of all Americans say a relative or close friend has died from the coronavirus, a recent poll from The Associated Press-NORC Center for Public Affairs Research found. Communities of color were the hardest-hit by the pandemic, with 30% of Blacks and 29% of Latinos knowing of a relative or close friend who died from the virus as opposed to only 15% of whites, the poll found.
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Finally, the statistics listed in this article are developing each day as the coronavirus numbers decline and the variants of the virus grow. However, as the vaccines move down the supply chains into CVS, Walgreens and other outlets, people will have a chance to calm their fears and use facts to make decisions about the vaccine. People should make the decision to get a vaccine based on their own health and the health of the people in their environment.
Protect your Heart
February 2021
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During Heart Month in 2020, the article by this writer on “Protect Your Heart Form Salt” was good advice, but emerging evidence shows that protecting the heart from sugar and certain fats may be equally as important. Health professionals such as doctors, physician assistants, nurse practioners and nutritionists have done an excellent job of educating the public about the havoc salt can do to the body. However, educating the public about the evils of sugar may be harder and getting the public to comply may be the hardest.
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As a review concerning salt, the CDC and the National Institutes of Health recommend eating less than 1500 milligrams (mg) of sodium per day for people over 50 and less for African Americans who are salt sensitive. While the body needs some salt, excess salt contributes to cardiovascular disease. Salt is hidden in bread, restaurant food, soul food and even some cereals, but more obvious in luncheon meats, frozen dinners, canned and boxed soups, cheeses, and condiments. One meal of breakfast foods, pizza or hot wings can spike the diet with too much for the day. Americans can protect their hearts by eating out less, avoiding prepared frozen dinners, eating less bread and processed foods such as hot dogs, chips, and pickles.
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In another article, this writer used the attention getter, “Sugar is the Devil Dressed in White.” See Healthbuzzbydot.net; September 2019. The research continues to show that sugar acts like Velcro in the arteries. It causes plaque to gather in clumps in the arteries and over time may contribute to cardiovascular disease. Researchers are now saying that sugar ages the cells in the body by 4.6 years which is the same as cigarette aging. Currently, The Harvard School of Public Health suggests that Americans are now consuming more than 200 calories a day from sugary drinks which is four times more than what Americans consumed in 1965. The evidence is readily available when we look at the weight of the population in 1965 compared to now. However, there is no need to go on a diet and get depressed about cutting out sugar. Cutting all sugar products in half is a good start. Instead of soda, cut it in half with water or a non-sugar seltzer water or buy the 7.5 oz. smaller cans. When eating out, ask for one half sweet and one half unsweetened tea which is far more refreshing. Bottled green tea is another option; add about two ounces of water to the leading brand which has only 70 calories per 12 ounces. Too much sugar can lead to cellular aging, accelerate skin aging, cause obesity, insulin resistance and inflammation, all of which are risk factors for cancer.
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Another way to protect your heart is to reduce certain fats. Medline Plus calls saturated fat and trans fat unhealthy fats. These fats are most often solid at room temperature. Foods like butter, palm and coconut oils, cheese, and red meat have high amounts of saturated fat. Too much saturated fat in the diet can lead to heart disease, weight gain, and raise LDL (bad) cholesterol which can cause stroke or heart disease. To protect your heart and keep it healthy, severely reduce eating fried chicken, fried seafood, French fries, fatty or processed meats like bacon, sausage, and cheeseburgers, steak, butter, ice cream, pudding, cheese, whole milk and saturated oils found in packaged foods. To get started, try not frying at home and limit eating fried food at the chicken and seafood restaurants. Get creative with baking and stewing. Replace red meats with skinless chicken (not fried) or fish a few days a week. Use canola or olive oil instead of butter and other solid fats. Nut milks and nut yogurt are good to add to the diet, but more expensive.
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Some of the best foods to protect the heart are avocados, dark chocolate, fatty fish, whole eggs, nuts, and chia seeds. Avocados contain high sources of fiber and potassium and are good in salads, soups and even on sandwiches. To get the nutritional value of dark chocolate make sure that it is 70% cocoa. Fatty fish like salmon is loaded with important nutrients, especially omega-3 fatty acids. Eating fatty fish like sardines is linked to improved health, and reduced risk of all sorts of diseases. Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat. However, new research shows that the cholesterol in eggs doesn’t affect the cholesterol in the blood, at least not in the majority of the people. Nuts and Chia seeds are in creditably healthy loaded with good fats, fiber, vitamin c and magnesium.
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If you can read this article, God has blessed you with a working heart. Protect it by eating right.
Health Tidbits for the New Year
January 2021
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For the last two years, you have may have read my articles about health and wellness. Sometimes the text has gotten a little didactic and redundant; but based on the health of this country, it is information that needs to be repeated. All good teachers know that students have to hear, see and interact with information several times before they internalize it. With redundancy in mind, this article will repeat health and wellness tidbits of information that has appeared over the last two years.
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Too Much Salt. Nine out of 10 Americans were getting too much salt. Bread contains hidden salt. If it is eaten three times a day, the salt is undetected by taste, but the body knows. The other obvious salty foods are cold cuts and cured meat, pizza, poultry, soups, sandwiches, cheese, pasta dishes, meat dishes and snacks such as pretzels and potato chips. A biscuit with egg and cheese, or a bacon, egg and cheese sandwich can provide you with more than the recommended daily intake of sodium, 1010 to 1600 mg.
The Immune System. Dr. Anthony Fauci recommends taking Vitamin C, D and Zinc to support the immune system during this pandemic. Vitamin C is an important physiological antioxidant necessary for growth and development which repairs body tissues. Since the body does not store Vitamin C, it rarely causes side effects. However, orange juice is not the best way to get Vitamin C in the body due to the added sugar. Check Google for foods highest in Vitamin C or take a non-sugar supplement. A growing body of evidence indicates that Vitamin D can prevent a whole host of cancers – colon, breast, lung, pancreatic, ovarian, and prostate cancer among them. Studies also show that older people and African Americans are at risk for Vitamin D deficiency. Vitamin D levels appear to play role in COVID-19 mortality rates and may contribute to why African Americans and older adults are dying at disproportionate rates from the Coronavirus. Zinc is a mineral that's important to the body in many ways. Zinc keeps the immune system strong, helps heal wounds, and supports normal growth. Zinc is said to aid in healing after surgery.
CBD or Cannabidiol. CBD is short for cannabidiol and is causing a revolution in the over-the-counter market due to its ability to reduce pain and inflammation, promote sleep, prevent nausea and help with healthy digestion, and decrease anxiety. CBD helps with nausea associated with cancer and does not cause a high like marijuana which is illegal. Researchers believe that CDB needs to be vetted if purchased online and cautions against CBD gummies. For pain, sleep and anxiety, it is said that CBD is better than the FDA approved medications without the side effects.
Too Much Meat. Two large studies, one done in Europe and the other done in the United States, provide the best evidence that consistent consumption of meat may lead to several malignancies including the number two killer, cancer. African American men and women should be especially careful with a consistent diet of meat cooked at high temperatures. The value of fish and other foods is destroyed when it is fried at high temperatures. Consider one study which reported that high consumption of red meat, especially cooked processed meat, was associated with a doubling of prostate cancer risk in African American men, but not white men. Another study found that very well done meat appeared to increase risk by 40%, but meat cooked at lower temperatures did not.
Breast Cancer. Studies found that weight gain after menopause is a risk factor. Women who gained 20–30 pounds during adulthood (that is, after age 18) were 40% more likely to develop breast cancer after menopause than women who gained no more than 5 pounds. The link is estrogen. Women can reduce their risk by exercising, consuming only a few drinks a week getting more vitamin D, and taking a yearly mammogram.
Alzheimer’s Disease. Finally, researchers don’t know the reason older people, and especially women, are more likely to develop Alzheimer’s. However, those who study the disease are in agreement that a healthy lifestyle may prevent, alleviate or slow the progression of the dreadful disease. People who consume more animal protein are more likely to develop Alzheimer’s. Research indicates that people who do at least 30 minutes of aerobic exercise three times a week lowered their risk of developing Alzheimer’s by 50%.