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Thursday, April 29, 2021

“Women of Color Die of Cancer at Higher Rates Than White Women—Here's What Experts Say We Should Do About It?

 


A troubling cancer death gap has long existed—but closing it is within reach.

 

Before she walked into the office, Adrienne Moore already knew what doctors were going to tell her: her cancer had returned. Thirteen years after beating ovarian cancer, she now had endometrial cancer. What Moore was not prepared to hear was that it was at an advanced stage 3, and treatment would be difficult. This was shocking because for nine months, Moore had insisted that doctors take her list of health concerns seriously. These included having a menstrual cycle that vacillated between absent, spotty, and so heavy she needed a rolled-up towel to help soak up blood, as well as pelvic pain. She also attended every appointment with copies of her medical file, and she let all her physicians know that she was a cancer survivor. Moore was told—repeatedly—by doctors that she had no reason to worry. "I'd ask, 'Should I be concerned?' And they'd say, 'No, you're a Black woman, you get fibroids. You're a Black woman, you might have thickening of the uterus,' says the 50-year-old respiratory therapist.

Some could hear Moore's story and chalk it up to one woman's unfortunate experience. But the truth is that what happened to her mirror’s reality for many Black women in the United States. At times she was uninsured—meaning diagnostic tests were not ordered by physicians because she could not afford to pay for them out of pocket. And many of her doctors were white men who, she says, "spoke at, not to" her. Moore's situation also echoes another dangerous reality for Black and other women of color: when her cancer diagnosis came, it was in the later—harder to treat—stages. "They might be diagnosed once the cancer has already metastasized, or it's a more complicated kind of surgical procedure or chemo or whatever other kinds of treatments are available for particular cancer," Tina Sacks, PhD, an associate professor at UC Berkeley's School of Social Welfare and author of Invisible Visits: Black Middle-Class Women in the American Healthcare System, tells Health.

The numbers support this in a way that initially sounds counterintuitive. Women of color have lower rates of cancer diagnosis, but higher rates of cancer-related deaths. The reason: "Black women, Latinx women, as well as Indigenous women have a harder time accessing health care, and so tend to be diagnosed at a later stage, and that is one of the major reasons that the mortality rates are higher," explains Sacks. Black women have a 7% lower chance of getting a cancer diagnosis than white women, but a 13% higher chance of death. These numbers jump to a 41% higher death rate for breast cancer and 98% for uterine corpus (aka, the body of the uterus) cancer. In fact, Black women have the highest rates of death for uterine cancer of any racial/ethnic group. Compared to white women, other racial groups in the United States also have disproportionately high rates of cancer incidence or death. Vietnamese-American women have higher rates of cervical cancer than white women, and Asian/Pacific Islander women are twice as likely to have stomach cancer. Latinx women are 20% more likely to die from cervical cancer than white women. Compared to white women, Native American women have higher rates of liver, stomach, kidney, colorectal, and cervical cancer, according to the CDC.

While the reality of higher cancer-related deaths holds true generally for women of color, medical experts stress that Black women's alarmingly high rates of cancer-related deaths (the highest for any women in the United States) are for reasons that are specific to being Black in America. "The health experiences of Black people are quite distinct from other people of color," says Sacks. "The history of discrimination, structural discrimination, the way our society is arranged is a society that is fundamentally racist, and it is fundamentally anti-black. That means that Black people are living with and essentially dying from racism all the time. It's not something that is speculative. It's just a fact." Alongside the reality of these disproportionate numbers, there is a growing body of work—from studies to government programs to initiatives by organizations—to reverse this dangerous trend. Here, experts weigh in on the reasons behind race-based cancer disparities, as well as solutions that have (or should be) put in place.

HOW THINGS BECAME SO BAD:

A number of factors are behind this health disparity. "A huge component of this are the social determinants of health, which is essentially a catch-all term that includes structural racism," Fumiko Chino, MD, a radiation oncologist at Memorial Sloan Kettering Cancer Center, tells Health. "It includes things like food deserts leading to obesity. It includes things like access to care and insurance." Cancer survival increases significantly as a result of preventative care. Yet many Americans of color do not have health insurance, meaning that preventative care is also cost prohibitive. According to the US Department of Health and Human Services, 75% of white Americans had private health insurance in 2017, compared to 55% of African Americans, 51% of Native Americans, and 49% of Latinx people. Poor health care not only leads to not getting screenings, but also—as was the case with Adrienne Moore—doctors not doing costly detection services such as ultrasounds and biopsies.

Economics plays another critical role. People with lower socioeconomic status (in 2017, 21% of Blacks compared to 9% of whites were living below the poverty level) are more likely to engage in behaviors or live in communities that increase cancer risk or rates for survival. This can include having less chance for physical activity or limited access to fresh fruits and vegetables. It can also mean living in neighborhoods that lack clean water or air that may contain cancer-causing substances. A 2018 EPA report found that African Americans are more likely to reside near landfills and industrial plants that pollute water and air. And Black Americans are three times more likely to die from exposure to air pollutants than whites. Living at or below the poverty line can also impact a person's ability to get care, even if they have health insurance. They may not be able to afford gas money to drive long distances to screening sites for cancer detection. Those without unpaid time off of work may be unable to go to non-urgent medical appointments.

A biological element also puts Black women at greater risk for dying from breast cancer. Triple-negative breast cancer is breast cancer that is negative for estrogen receptor, progesterone receptor, and human epidermal growth factor 2 receptor. According to the American Cancer Society, this type of cancer is twice as common for Black women than white women in the United States. "Triple-negative breast cancer tends to be a more aggressive form of breast cancer, and it doesn't have the typically more successful treatment options like tamoxifen or an AI or something like trastuzumab," Onyemaechi Okolo, MD, an oncologist at The University of Arizona Cancer Center and an integrative medicine fellow at The University of Arizona Andrew Weil Center for Integrative Medicine, tells Health.

WHAT IS HAPPENING TO ADDRESS THE CANCER GAP, AND WHAT SHOULD BE DONE?

The answer on how to end cancer disparities—and all other health disparities—is clear: end systemic inequalities. Yet this is also the pie-in-the-sky answer, the one which seems unlikely to happen in the near future. However, experts and initiatives are chipping away at the crisis in ways that are making strides. Says Dr. Chino: "It's really such a complex problem. But I always say that the good thing about complex problems is that they have many, many solutions." Major ones include:

LESSEN THE FINANCIAL BURDEN OF CANCER CARE:

When Dr. Chino's husband was diagnosed with cancer in 2005, she learned firsthand about the destabilizing effects of high health care costs. After his death, she left her career in children's television and went to medical school to study oncology. She also focused her research on the financial toxicity of cancer care costs. According to 2017 research published in JAMA Oncology, cancer care—even for people with health insurance—can cost up to one-third of a household income. While any individual can experience financial toxicity in care, it disproportionately impacts Black and other people of color in the United States. A 2018 study found that 4.7% of Black women and 6% of Latinx women lost their homes as a result of paying for treatment for early-stage breast cancer. "Our treatments are costing so much money that they're actually causing homelessness for some of our patients," says Dr. Chino. "My specific focus is on costs [of treatment], but you also have to consider the costs of time away from work—for example, if you are in a job that doesn't have sick leave, or if you're in a job that's an hourly wage where any time when you're not at work, that's not income coming in." In order to offset the high costs of cancer care, some patients will take less pain medication (for example, only swallowing half a pill to stretch the prescription). Chino has had patients take every other dose of their chemotherapy pill or not fill entire prescriptions. "They said, 'You know what? I went to the pharmacist. It was going to cost $5,000. It's that or my car note and my mortgage and my food for the month.' And so, we all know what happened."

There are systemic as well as organizational changes that can be made to alleviate financial toxicity. Bringing down the cost of treatment and medication is the most obvious way to make cancer cost less. But beyond the unlikelihood of this systemic overhaul, there are a number of changes that hospitals and treatment centers can make. These include free parking; scheduling appointments when it is convenient to the patients work schedule (not to the doctor's); making free food available while in the waiting area; telehealth; and limiting the time that people are waiting for their appointments, so they don't have the whole day off of work. "It's not making their balance zero. It's not health care for free, but it's just making it a little easier," says Chino. "The tragedy of financial toxicity is that it can push people over, into a hole. And once you're in the hole, it's hard to get out of that hole."

IMPROVE ACCESS TO SCREENING:

Screenings are a critical tool for detecting certain cancers in early stages, such as breast, cervical, and colorectal cancers. Yet Black women typically are getting screened less than other groups. For that reason, Dr. Okolo sees increasing access to screenings as the biggest action that can save lives. The passage of the Affordable Care Act (ACA) in 2010 was a major federal step in increasing access to screening. It requires all health insurance plans to fully cover mammography screening everyone to two years for women over 40. As groundbreaking as this was, the ACA (aka, Obamacare) was not the first landmark federal program to focus on screenings. In 1990, the CDC launched the National Breast and Cervical Cancer Early Detection Program (NBCCEDP). The program funds screening and diagnostic services at centers across the country so that lower income, uninsured, and underserved women have access to breast and cervical cancer screening. Some states have also taken on the challenge of improving screening rates. In 2004, Delaware committed to providing free colorectal cancer screenings for residents who could not afford it. Within five years of the program's launch, the number of Black residents getting screened rose to equal the number of white residents—suggesting that if a service is made available, the disparity gap can be closed.

BRING MORE DIVERSITY TO CLINICAL TRIALS:

The focus on how to lessen health disparities tends to be on what happens in the doctor's office, but much can be done on the research side. Between 1993 and 2013, less than 2% of cancer studies had enough racial and ethnic diversity to produce relevant results. There is also a stark lack of women of color enrolled in clinical trials for drugs to treat various forms of cancer. "These new drugs that are being approved, they may not work in the same way with different biology for a Black woman with triple negative breast cancer, as it does on a white woman. They may have different side effects profiles. When we have a diversity of clinical trial enrollees, then we will actually get better real world outcomes when that drug has been delivered," says Dr. Chino. There are a number of ways to address this. One is to have clinical trials at locations within communities of color, to alleviate the barrier of travel costs and travel time. Second, trials can be created in ways that are more responsive to diverse groups of people. Says Dr. Chino: "For a Latinx population, how do we offer clinical trials in languages that they understand, so that they can enroll with truly informed consent? How are we doing outreach to reach populations that are underrepresented?" Third, in order to address how certain cancers target certain groups disproportionately (such as Black women and triple-negative breast cancer), trials can also be more targeted. "Some of that is designing trials specifically with them in mind, but also having more Black women enrolling women in trials. Having more Black physicians, having more Black leaders within cancer centers," explains Dr. Chino.

DIVERSIFY WORKPLACES—AND COMMUNITY OUTREACH:

Studies show that when Black people see Black nurses and physicians, their health outcomes tend to improve. "When you have a Black patient and a Black physician, there is kind of that already removed barrier of cultural difference, but also, it's easier to build trust amongst each other," says Dr. Okolo. Yet oncologist Karen Winkfield, MD, PhD, the executive director of the Meharry-Vanderbilt Alliance, tells Health she does not believe that diversity should be limited to physicians and nurses. "It takes a decade to create an oncologist; it takes a long time to create nurses as well, so that's not going to help solve our immediate problems," she says. "When I say workforce diversity, I'm talking about who are the individuals at an institution that can be pulled in, that could be trained, that can be leveraged to help support the communities around their cancer journey?" Dr. Winkfield has put this theory into practice. Prior to joining Meharry-Vanderbilt Alliance, she was a co-principal investigator of the Lazarex-MGH Cancer Equity program in Boston. She was responsible for community outreach in the program designed to improve clinical trial access and enrollment in vulnerable populations. "We were very successful in training up individuals who do not have a nursing or any medical background, providing them some basic information about healthcare," she says. "For the [Latinx] community, I had somebody who was bilingual, bicultural. For the Black community, I had someone who was Black. You can create workforce diversity without having stacks of degrees." Outreach is exactly what Adrienne Moore credits with helping to save her life. As she was undergoing cancer treatment, she remembers, "I said, "God, this pain isn't for me. Everything that I went through, it wasn't for me, it's for somebody else. And you have to show me how to use my story.'" The answer soon came to her: She took an online survey from the group Endometrial Cancer Action Network for African-Americans (ECANA), and group founder Kimi Doll, reached out and asked her to become a patient advocate. Today, Moore speaks to women about risk factors, symptoms, and the signs of cancer. "I can't do a whole lot to change someone's circumstance once they're inside of being treated for cancer," she says. "But I can support you. I can listen to you. I can be there for you."

BY: Ayana Byrd, Health Magazine, April 23, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Healthy Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 
 

 

Tuesday, April 27, 2021

“Why You Need to Get Enough Sleep?”

 


IT’S EASIER TO LEARN: Can’t focus? It’s hard to do when you haven’t slept. You’ll also have trouble learning new stuff. And when you do, you’ll need some shut eye to remember it. Doctors call this consolidation -- sleep strengthens the links between brain cells that form memories. That’s what makes learning stick.

FEWER ACCIDENTS: Sleepy drivers cause at least 100,000 highway crashes a year. Nodding off at the wheel isn’t the only problem. A lack of rest can lead to a drop in what doctors call mental performance. You’re less motivated, focused, and happy. And you don’t think as clearly. This doesn’t just apply to road warriors. One study showed hospitals could cut mistakes by more than a third if they gave doctors more time to sleep.

IT’S A MOOD BOOSTER: Do you get a little snippy when you’re short on sleep? That’s normal. Just one bad night can make you sad, stressed, angry, and tired. If the trouble lasts, you may start to feel worse about your life. You might not want to hang out with friends and family. Over time this can lead to mood disorders like depression or anxiety. A better sleep routine is the answer. Talk to your doctor if it doesn’t help or if your symptoms get in the way of your life. 

A HEALTHIER HEART: Sleep less than 6 hours a night? You’re more likely to get heart disease. Doctors aren’t sure how it works, but they know lack of sleep raises blood pressure, stokes your stress, and boosts adrenaline. Each can take a toll on your ticker. 

BETTER MEMORY: It’s a triple whammy. If you haven’t slept, it’s harder to recall things. You also need sleep to create bonds between brain cells that strengthen your long-term memory. Finally, if your mind’s all over the place due to lack of rest, it’s harder for it to file away the things you want to remember. 

LESS CHANCE OF DIABETES: When you don’t sleep much, especially if it’s less than 5 hours a night, your body doesn’t use glucose, its main fuel source, as well as it should. Over time that can boost your chances of getting diabetes.

MORE FUN IN THE BEDROOM: Not as many rolls in the hay? Maybe you and your partner need a little more shut-eye. Lack of sleep can zap your testosterone levels. That can make both women and men feel less frisky. If you're a woman, just 1 extra hour of sleep makes it more likely that you'll get your groove on the next day. 

FEWER WRINKLES: Cut your slumber short on a regular basis and your skin might wrinkle and sag before it should. That’s partly because your body releases the stress hormone cortisol when you haven’t had enough sleep. It can break down collagen, a substance that helps keep your skin smooth.  

YOU’LL CHOOSE WISELY: Your judgment goes down the tubes without enough sleep. Overworked brain cells can’t organize or even recall the things you thought you knew. It’s hard to make a sound decision because you can’t trust your take on an event as it happens. It might look far different if you were properly rested.  

YOU MIGHT LOSE WEIGHT: If you sleep less than 6 hours a night, you could have more body fat. You need about 8 hours to keep it to a minimum. When you get less sleep, your body makes too much insulin. That can lead to weight gain. It can also throw your hunger hormones out of whack and make you crave high-fat, high-sugar foods. 


YOU COULD LIVE LONGER: You’re more likely to die at a younger age if you sleep less than 5 hours a night. It’s hard to tease out all the reasons, but it’s clear that sleep problems make some health issues worse. By the same token, health problems can also get in the way of good sleep.  

FEWER COLDS: Flu, too. You’re more likely to get sick from an infection if you haven’t slept enough. And you may take longer to get better. That’s because your body can’t make the infection-fighting cells and proteins called antibodies that help protect you from illness. Some of those proteins are only released during sleep. 

NO MORE NODDING OFF: You know when you fall asleep for a split second and wake right back up? Maybe you don’t even realize you’ve nodded off? There’s a name for that: microsleep. You can't control when, or if, it happens. You might not even realize when it does. It’s more likely when you haven’t slept and usually lasts from half a second to 15 seconds. That may not sound like much, but even a split second is a lot if you’re driving a car or in a big meeting.

HOW MUCH SLEEP DO YOU NEED? It depends on your age. Each person has different needs. In general:

  • School-age children: At least 10 hours
  • Teens: 9 to 10.5 hours
  • Adults: 7 to 8 hours
  • Many of us don’t get enough. Most adults say they get 6 hours or less. Only a third of school students log the full 8 hours on an average school night. 

HOW TO SLEEP BETTER: Stick to a routine. Go to bed and wake up at the same time every day, even on weekends. Stay quiet and relaxed as bedtime approaches. Dim any bright lights. Don’t do anything stressful. Both can make it hard to fall asleep. Skip naps if you have trouble at bedtime. Move around every day. Hard exercise seems to work best, but any kind helps. Try to keep your bedroom cool: 60-67 degrees is ideal.

REVIEWED BY: Minesh Khatri, MD, WebMD on July 11, 2019

Harvard Medical School Division of Sleep Medicine: “Sleep and Disease Risk,” “Sleep, Learning, and Memory,” “Sleep, Performance, and Public Safety.”

National Sleep Foundation: “Healthy Sleep Tips,” “How Losing Sleep Affects Your Body and Mind,” “How Sleep Deprivation Affects Your Heart,” “Sleep Longer To Lower Blood Glucose Levels.”

Neuropsychiatric Disease and Treatment: “Sleep deprivation: Impact on cognitive performance.”

Jama Network: “Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men.”

The Journal of Sexual Medicine: “The impact of sleep on female sexual response and behavior: a pilot study.”

Medical News Today: “Heart disease: Could sleep disorders play a role?”

International Journal of Neural Systems: “Microsleeps are Associated with Stage-2 Sleep Spindles from Hippocampal-Temporal Network.”

CDC: “Insufficient Sleep Is a Public Health Problem.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.

Monday, April 26, 2021

“Your Guide to Eating Healthy Carbs”

 

MAKE THE RIGHT CHOICE: Think of carbs as raw material that powers your body. You need them to make sugar for energy. They come in two types: simple and complex. What is the difference? Simple carbs are like quick-burning fuels. They break down fast into sugar in your system. You want to eat less of this type. Complex carbs are usually a better choice. It takes your body longer to break them down.

READ THE "FINE PRINT": Nutrition labels offer an easy way to spot added sugar, the source of simple carbs that you want to cut back on. Just look for words that end in "ose." The chemical name for table sugar is sucrose.  Other names you might see include fructose, dextrose, and maltose. The higher up they appear in the ingredients list, the more added sugar the food has.

JUST AVOID SIMPLE CARBS? Well, it is not quite that easy. Foods that have been processed with added sugars generally are not as healthy a choice, it's true. But simple carbs occur naturally in some foods that are part of a balanced diet. For example, most milk and other dairy products contain lactose, or milk sugar.

GET SMART ABOUT BREAD: Does your loaf have the complex carbs that are good for you? It depends on the grain used to make it. Look for bread made with whole grains. Barley, rye, oats, and whole wheat are some top choices.

WHAT ABOUT FRUIT? They are sweet, which must mean they have simple carbs, right? That is true, but they are still a healthy choice. They have got fiber in them, which helps slow the breakdown of sugar. Plus, most are a good source of nutrients like vitamin C and potassium. Fruits with skins you can eat, such as pears, apples, and berries, are especially high in fiber.

WATCH WHAT YOU DRINK: That soda you are sipping could be a sneaky source of simple carbs. That is because non-diet sodas contain a sweetener, often high-fructose corn syrup. It's right there on the nutrition label, usually one of the first ingredients listed. Twelve ounces of a regular soda can pack 39 grams of carbs, all coming from the sugar in it.

THINK FALL: Many of the foods you associate with autumn are great sources of complex carbs. Try starchy vegetables such as sweet potatoes, squash, and pumpkin.

SWEETEN WITH CAUTION: You can quickly load up on simple carbs if you're not careful about what you stir into your hot drink or put on your oatmeal. Go easy on brown sugar, maple syrup, honey, and molasses. And don't overdo it on fancier-sounding sweeteners, like turbinado and agave nectar. They're also sources of simple carbs. 

BRING ON THE BEANS: They're a good way to get complex carbs. Whether you choose kidney, white, black, pinto, or garbanzo, beans have lots of fiber. While you're on that aisle in the grocery store, think about picking up some lentils or split peas, another way to add complex carbs to your diet.

A GUILT-FREE TREAT: It seems too good to be true, but you can believe it: Popcorn is a whole grain. That means it's got complex carbs and fiber. Your healthiest choice is air-popped, without any added fat and salt. Season it with your favorite dried herbs and spices instead.

GREAT GRAINS TO TRY: Maybe you've heard of quinoa, the whole grain from South America. Some other new-to-you whole grains are becoming more widely available, and they can be a good choice to get complex carbs in your diet. Some grains to look for are millet, a staple from Africa and Asia, bulgur, which is used in Middle Eastern dishes, and triticale, a hybrid of wheat and rye.

WHICH KIND OF RICE? You're ordering Chinese food and the restaurant asks, "White rice or brown?" Which should you choose? White rice is a "refined" grain, meaning it has lost some key nutrients during processing, like fiber. But brown rice is a whole grain, a good source of complex carbs.

REVIEWED BY: Christine Mikstas, RD, LD, WebMD on May 29, 2020

CDC: "Nutrition for Everyone."

NutritionMD.org: "Making Sense of Foods."

Food Insight.Org: "Background on Carbohydrates and Sugars."

U.S. Department of Agriculture National Nutrient Database.

American Diabetes Association: "Types of Carbohydrates."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

Friday, April 23, 2021

“Blood Sugar Basics: Terms You Should Know”

 


HYPO-GLUCO-WHAT? Start getting into the subject of blood sugar, and you may feel like you are speaking another language! Here are some of the most common words and phrases you might hear when you are talking to your doctor about metabolic syndrome, insulin resistance, or diabetes.

BLOOD GLUCOSE: Glucose is a kind of sugar that your cells use for energy. Your body makes it from the food you eat and delivers it to your cells through your blood. A "blood sugar" level -- or how much glucose is in your blood -- is usually measured in milligrams per deciliter (mg/dL).

GLUCOSE METER: A device that measures your blood sugar. First you put a test strip in the meter. Then you prick your fingertip with a lancet, a gizmo with a spring inside that pops a small needle out against your skin to get a drop of blood. You touch the test strip to the blood, and your number will show up on the display. Read the directions for your model to make sure you are using it right.

HYPERGLYCEMIA AND HYPOGLYCEMIA: These are the doctors' way of saying your blood sugar is high or low. (A good way to remember the difference is that "O" sound is in both "hypo-" and "low.") Usually hyperglycemia is over 160 mg/dL, but your doctor may have set a different target for you. Sometimes people have high blood sugar in the very early morning, called "dawn phenomenon." Hypoglycemia is usually less than 70 mg/dL; you could pass out if it is severe.

SOMOGYI EFFECT: Also called the "rebound effect," it is when your blood glucose gets really high after it's been really low, typically while you were sleeping. If it happens a lot, you might need to check your blood sugar in the middle of the night. You can often prevent the Somogyi effect by having a snack in the evening or adjusting your insulin.

PANCREAS: A gland about the size of your hand, just below and behind your stomach. Groups of cells called islets (sometimes called islets of Langerhans) make hormones and digestive juices that help you break down and use food. Its beta cells make insulin, and its alpha cells make glucagon.

INSULIN: The hormone that helps your cells use glucose. If your pancreas does not make any or cannot make enough, you can take man-made insulin. Types of insulin describe how fast and how long they work: rapid-acting, regular or short-acting, intermediate-acting, and long-acting. You may need more than one kind to control your blood sugar.

INJECTION: How you get insulin into your body. One way is a shot with a needle and syringe. The syringe has two parts: the tube where the insulin goes, and the plunger, the part you push down. Insulin pens look a lot like the pens you write with. You fill one with cartridges, dial up the dose, and give the shot. Jet injectors use high pressure instead of a needle to push the insulin through your skin in a burst.

INSULIN PUMP: You wear or carry this device next to your body. A thin tube connects it to a needle that goes just under your skin. The pump gives a trickle of insulin all day long to help keep your blood glucose steady. You can also program a dose of insulin at mealtime or when your blood sugar is too high. It is more common for people with type 1 diabetes to use one, but someone with type 2 might, too.

BASAL INSULIN: Think of the word "base" to remember what this is: a background insulin. It is not a kind of insulin, but rather a reason for taking it. Also called "basal insulin replacement," it helps keep your blood glucose steady between meals and overnight. People with type 1 diabetes take a basal insulin because their pancreas is broken. People with type 2 diabetes might or might not need it.

BOLUS INSULIN: It sounds like "bonus," and that's sort of what it is: insulin that someone with diabetes takes when they eat or when they need to bring their blood glucose down. It might be a different kind than their basal or background insulin. People who use insulin pumps get a bolus infusion. A shot of insulin is a bolus injection.

GLUCAGON: Another hormone your pancreas makes. It works the opposite of insulin and raises your blood glucose. It also comes in a kit for a low blood glucose emergency in case you cannot eat or drink to get your blood sugar back up. If you have passed out or you are having a seizure, someone else can give you a shot.

INSULIN RESISTANCE: This is how doctors describe what happens when your cells do not use insulin right, even if you have plenty of it. You usually cannot tell you have insulin resistance, but it leads to prediabetes and diabetes because glucose can't get from your blood into your cells. It is linked to obesity, high blood pressure, and high cholesterol. Losing weight can help turn it around.

PREDIABETES: Blood glucose that is higher than normal but not high enough to be diabetes. It's also called impaired glucose tolerance and impaired fasting glucose. If you have it, you're more likely to get type 2 diabetes. You can lower your chances by losing weight, being more active, or taking a diabetes drug called metformin.

DIABETES MELLITUS: This is the disease that people usually mean when they say "diabetes," when your body has trouble using or cannot use the glucose in your blood for energy. With type 1, your body's natural defenses destroy the beta cells in your pancreas that make insulin. With type 2, your pancreas doesn't make enough insulin, or your body can't use it well.

GESTATIONAL DIABETES: Pregnant women can get a kind of diabetes mellitus that usually goes away after they give birth. Watching what you eat and being active will help keep your blood sugar down and you and your baby healthy. Some women also need to take insulin. Having gestational diabetes once makes you more likely to get it again, as well as to develop type 2 diabetes later.

'BRITTLE' DIABETES: An older term for diabetes that is hard to control because your blood glucose changes between high and low very quickly. Sometimes this is called "labile" or unstable diabetes.

DIABETES INSIPIDUS: Problems in your pituitary gland or kidneys cause this kind of diabetes. You will have normal blood glucose, but you'll be very thirsty, feel weak, and pee a lot.

DIABETIC KETOACIDOSIS: "DKA" is an emergency that happens when you have a lot of glucose in your blood but very little insulin. To get energy, your body breaks down fat instead, which makes ketones. If those build up in your blood, you could go into a coma and die.

FASTING BLOOD GLUCOSE TEST: Your doctor checks your blood glucose after you have not eaten for 8 to 12 hours. This test is used to diagnose prediabetes and diabetes. You may get one even if you already know you have diabetes, to keep tabs on it.

ORAL GLUCOSE TOLERANCE TEST: Another test that helps your doctor diagnose prediabetes and diabetes. You do not eat anything the night before. To start the test, your doctor will get a sample of your blood. Then you will drink a sugary drink, and they will take a few more blood samples over the next 2 or 3 hours. The results tell your doctor how your body uses glucose. Sometimes, the test is called by its initials: OGTT.


A1C: This test - also called a hemoglobin A1c, HbA1c, or glycohemoglobin test - measures the "average" amount of sugar in your blood over the past 2 to 3 months. It tells you how much glucose has been sticking to your red blood cells. The result is a percentage, and the number you want depends on your age and health. For example, an A1c at or below 7% can lower an adult's chances of getting more problems from the disease.

ENDOCRINOLOGIST: A doctor that specializes in glands and in hormones like insulin. If you have recently been diagnosed with diabetes, you're having trouble managing it or you have complications because of it, or you use an insulin pump, you may need to see an endocrinologist.

DIABETES EDUCATOR: A health care professional who has the knowledge and experience to teach and support someone with prediabetes or diabetes to prevent or manage the condition. They can be doctors, nurses, dietitians, mental health professionals, fitness professionals, or pharmacists. The letters "CDE" after their name stand for "certified diabetes educator" and mean they have met standards and passed a written test.

PREPRANDIAL AND POSTPRANDIAL: These are fancy ways to say, "before eating" and "after eating." They usually refer to testing your blood sugar or the glucose reading when you did. Comparing the numbers helps to see how your body reacts to food. Preprandial is just before a meal. Postprandial is 1 to 2 hours afterward.

CARBOHYDRATE: Along with protein and fat, this is one of three kinds of nutrients in your food. "Carbs," for short, include sugars and starches. They are the main source of fuel for your body. Healthy carbs are whole grains, fruits, and vegetables. Unhealthy carbs are foods with added sugars and few vitamins and minerals -- things like cookies, soda, and candy.

CARB COUNTING: A way of planning what to eat. You keep track of the number (or grams) of carbohydrates in your food. Carb counting can help your figure out how much insulin to take.

GLYCEMIC INDEX: Not all carbs are the same. This ranking system helps you compare foods by how fast they will raise blood glucose. Carbs boost it quickly, while eating protein, fat, or fiber at the same time offsets their effect. The glycemic load takes the serving size into account, too, to give you a better idea of how your blood sugar will be affected.

EXCHANGE LISTS: A meal-planning system that groups foods as carbs, meat and meat alternatives, or fats. The idea is that you can switch out specific serving sizes of different foods within the groups to get the same basic nutrition.

REVIEWED BY: Michael Dansinger, MD, WebMD on August 05, 2019

SOURCES:

Joslin Diabetes Center: "Diabetes Glossary."

UCSF Diabetes Education Online: "Monitoring Your Blood," "Diabetes Glossary."

American Diabetes Association: "Common Terms," "Insulin Basics."

Cleveland Clinic: "Glossary of Diabetes Terms."

KidsHealth: "Dictionary: Bolus."

Memorial Sloan Kettering Cancer Center: "How to Give an Emergency Glucagon Injection to Treat Low Blood Sugar."

National Institute of Diabetes and Digestive and Kidney Diseases: "Principle 2: Manage Prediabetes, Prevent Type 2 Diabetes," "The A1C Test & Diabetes," "Carbohydrate Counting & Diabetes."

CDC: "Diabetes Home: Glossary of Terms."

Diabetes Forecast: "The 'Brittle Diabetes' Debate."

UConn Health: "Endocrinology."

National Certification Board for Diabetes Educators: "Welcome to the National Certification Board for Diabetes Educators."

Harvard Health Publications: "Glycemic index and glycemic load for 100+ foods."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.

Tuesday, April 20, 2021

“12 Habits of Super-Healthy People”

 


HAVE BREAKFAST: It is important for a bunch of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing is not for you, keep it light with a granola bar or a piece of fruit. Just do not skip it.

PLAN YOUR MEALS: It will help you save time and money in the long run. Block out some time, then sit down and consider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in control. You know what you are eating and when. A bonus: It will be that much easier to skip those doughnuts in the breakroom at work.

DRINK PLENTY OF WATER: It can do so many good things for you. Staying hydrated is at the top of the list, but it may also help you lose weight. Another reason to go for H2O? Sugary drinks are linked to obesity and type 2 diabetes. If you are not a fan of plain water, add flavor with slices of orange, lemon, lime, watermelon, or cucumber.

TAKE AN EXERCISE BREAK: Don't just grab another cup of coffee -- get up and move. Do some deep lunges or stretches. It is great for your body and mind. Just 30 minutes of walking five times a week may help keep the blues at bay. And if you cannot do those minutes all at once, short bursts help, too.

GO OFFLINE: Checking your email and social media a lot? Sure, your friends' and family's latest updates are just a click away, but do you really need to see pictures of your cousin's latest meal? Let it wait until morning. Set a time to log off and put the phone down. When you cut back on screen time, it frees you to do other things. Take a walk, read a book, or help your cousin chop veggies for their next great dinner.

LEARN SOMETHING NEW: New skills help keep your brain healthy. Sign up for a dance class or a creative writing workshop. Better yet, master a new language. The mental work it takes can slow the signs of aging and may even delay the effects of Alzheimer's disease.

DON'T SMOKE: If you light up, quit. It is a big move toward better health. Your body repairs itself quickly. As soon as 20 minutes after your last cigarette, your heart rate and blood pressure drop. Why wait? Kick the habit, today. Your doctor will be happy to help you get started.

SLEEP WELL: There are almost too many benefits to list. A good night's sleep keeps you in a better mood, sharpens memory and focus, and helps you learn new things. In the long term, it lowers your risk of heart disease and helps you keep trim. Aim to get 7 to 9 hours a night. For the best rest, do it on schedule -- turning in and waking up at about the same times every day.

TRAIN YOUR MUSCLES: Strength training helps your body trade fat for muscle mass. That means you will burn more calories even when you're being a couch potato. But these workouts can also help you slim down, strengthen your heart, and build up your bones. Do strength-training exercises -- like push-ups, lunges, and weight-lifting -- at least twice a week.

HEAD OUTDOORS: A few minutes in the sunshine raises vitamin D levels, and that is good for your bones, your heart, and your mood. Plus, being outside means you are more likely to move your body instead of parking it in front of the TV or computer. Choose nature over city streets if you can. One study found that people who strolled in urban green spaces were calmer than people who walked in built-up areas.

KEEP YOUR BALANCE: If you are young and active, good balance will help you avoid injuries. If you are older, it will keep you active longer and lower the chances you will fall and break a bone. No matter your age, good balance means better muscle tone, a healthier heart, and greater confidence. Yoga and tai chi are great ways to work on it, but just about anything that keeps you moving, even walking, can help.

BE MINDFUL: It can mean meditating or simply stopping to smell the roses. However you do it, studies show mindfulness slashes stress, relieves pain, and improves your mood. And scientists are beginning to understand how. One study found that 8 weeks of regular meditation can change parts of your brain related to emotions, learning, and memory. Even washing dishes can be good for your brain, as long as you do it mindfully.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD on October 01, 2020

American Cancer Society: “Guide to Quitting Smoking.”

CDC: “Consumption of Sugar Drinks in the United States, 2005–2008.”

Craik, F. Neurology, Nov. 9, 2010.

Dennis, E. Obesity, published online Feb. 1, 2011.

Harvard Health Publications: “Exercise and Depression.”

Kaiser Permanente: “The Importance of Eating a Good Breakfast.”

Let’s Move.gov: “Plan a Healthy Meal.”

Mayo Clinic: “Fitting in fitness: Finding time for physical activity.”

National Institutes of Health: “Reduce Screen Time.”

National Heart, Lung, and Blood Institute: "Why Is Sleep Important?"

Harvard University: "Sleep and Mood." "Sleep, Learning, and Memory," "A prescription for better health: go alfresco," "Better Balance for Better Health."

National Sleep Foundation: "Improve Your Memory with a Good Night's Sleep."

U.S. Department of Health and Human Services: "Why is Sleep Important?"

University of California, Berkeley Greater Good Science Center: "Mindfulness."

Brown, K. and Ryan, R. Journal of Personality and Social Psychology, 2003.

Hanley, A. Mindfulness, October 2015.

Holzel, B. Psychiatry Research Neuroimaging, Jan. 30, 2011.

Weinstein, N. Personality and Social Psychology Bulletin, published online Aug. 5, 2009

Aspinall, P. British Journal of Sports Medicine, February 2015.

National Institute of Arthritis and Musculoskeletal and Skin Diseases: "Preventing Falls and Related Fractures."

Westcott, W.L. Current Sports Medicine Reports, July-August 2012.

American Heart Association: "Strength and Resistance Training Exercise."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.

"13 Ways to Use Apple Cider Vinegar That Will Change Your Life!"

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