Hair over health: does style trump exercise?

It’s Friday night and Pam is looking fierce. After spending several hours and big bucks at the salon, she finally has that perfect do. There is no way in world she going to the gym– that’s a fact. But as the weekend quickly comes to an end, she begins to think about the work week ahead and how it will impact her hair. It’s true that she usually goes to step aerobics on Tuesdays and Thursday and likes to jogs at least twice a week, but with her professional and social obligations, she wouldn’t dare “sweat her hair out” and risk looking a hot mess. She paid too much money for that.

It safe to say that few women would head straight to the gym from the hair salon, but this hair dilemma of “sweating your hair out” appears to be especially true for African-American women. A new study conducted by the Wake Forest University Baptist Medical Center, in Winston-Salem, N.C., found that that many African-American women stay out of the gym to avoid damaging their hairdos. Thirty-one percent of the 103 African-American women surveyed said that they exercise less because it might harm their hairstyles. All the women agreed that exercise is important but fewer than a quarter actually met the Federal Center for Disease Control and Prevention’s recommended exercise rates. This has become a major public health issue because as a group, African-American women are in greater need of exercise. According to the American Obesity Association, 78 percent of black women are overweight and 50 percent can be categorized as obese.

While some women may use hairstyle as an excuse to skimp on the workout, a fly hairdo doesn’t have to trump a great a workout. If you want to be healthy, exercising is a must. You can still be fit, fabulous, and fierce without messing up that perfect coif. Here are some recommendations to do so:

· Just Walk – walking is a form of physical activity that allows you to get the benefit of being physically active without creating hair problems that occur with vigorous forms of exercise like swimming or running.
· You can accumulate 150 minutes of activity per week in 10 minute bouts to reap the benefits of exercise without sweating out your hair.
· Use a pedometer to help increase physical activity and achieve fitness goals without sweating a lot.
· Plan more vigorous walks and/or activities near the time of salon visit.
· Prevent sweat damage by controlling moisture and salt buildup.
· Use a mild, pH-balanced shampoo and a moisturizing protein conditioner at least once a week.

Are You Carrying Fat Around Your Waist?

If you carry fat mainly around your waist you are more likely to develop health problems than if you carry fat around your hips and thighs. This is true even if your BMI (Body Mass Index) falls in a healthy range.

You are at risk if your waist is:
Women: > 35inchesMen: > 40 inches
To measure your waist, place a tape measure around your bare abdomen just above your hip bone. Be sure that the tape is snug, but doesn’t compress your skin. Relax, exhale, and measure.

What are you doing to actively control your diabetes? Do you know your blood sugar level at this very moment?

Your answers to these questions can be a matter of life and death. Diabetes has reached epidemic proportions. Nearly 24 million children and adults in the United States live with diabetes, including over 101,000 adults in Philadelphia. These statistics, in addition to the personal struggles of people and their loved ones with diabetes, call the need for action. So, during American Diabetes Month this November, whether you have Type 1, Type 2, or gestational diabetes (during pregnancy) take action in controlling your diabetes.

If you are working to control your diabetes or prevent diabetes all together, that’s great! However, for those who need a little help, consider the following:

· Control your weight. Excess fat keeps insulin from working properly.
· Watch what you eat. This is true all year round and ESPECIALLY DURING THE HOLIDAYS!· Be physically active. Whether you are a walker or a runner, being active can help you reach your target weight.
· Know your numbers. Checking your blood sugar level at home will help you keep it from being too high or too low.
· Take your meds! If you are taking medication make sure you take what is prescribed.
· Get regular checkups. In managing your diabetes and reducing risk of problems, get a checkup every 3 months and a foot and eye exam every year (or as recommended by your doctor).

Remember, you are not in this fight alone. Another important factor that people tend to forget is relying on their social networks to prevent or manage their diabetes. “Why not promote health with the ones you love!” Friends, family, extended family, church folk, co-workers and others you depend on for information and support are there to help you.

If you have diabetes or you know someone with the disease, please reach out to them and provide a helping hand, healthy advice, or even prepare a healthy meal for them. Your body, spirit, and soul will thank you for it.

Information adapted from:American Diabetes Association @

http://www.diabetes.org/

Wash 'em up!

Handwashing is rarely a sexy behavior - but it is an important tool in staying well during the cold and flu season.

When should you wash your hands?

• Before preparing food
• After handling dirty things (diapers, garbage, pet litter, going to the bathroom)
• After sneezing, coughing or using a tissue
• Before and after dealing with a cut or injury.

How should you do it?                                      It seems simple, but are you doing it correctly?

• Using water - lather up your hands.
• Rub for twenty seconds (or sing Row, Row Row Your Boat twice)
• Clean nails; between fingers; top and bottom of hands; around thumbs
• Rinse well.
• Shut off the tap using the paper towel

What about hand sanitizer?
Hand sanitizer is great especially if you don't have access to soap and water. BUT if your hands look dirty, you really need to find a sink. Remember, when you use hand sanitizer, you need to clean your whole hand of both hands.

Here's a cool video made to encourage health care workers to 'get it right' in handwashing

Click on second video (51 sec) to watch clip above.

Here's step by steps of washing and using hand sanitizers -click on the picture to make it bigger.

For more information check out CDC video here or more info here

Fast Facts on Food Labels

Find the food label confusing? Join the club - most people do. Despite the wonderful intention with labeling menus, lots of people are lost in making their way through it.

Here's some simple tips to make the most of your food choices -
1. Eat or pass? A recent news tidbit reported that fruit smoothies and diet food resulted in weight gain. Newsflash, really? Eating food (especially without any change in exercise) - results in weight gain. So ask yourself? Do I really really want this (or am I bored or eating because my spouse is..)

2. Is it good nutritious food or filler? Filler (fat) and preservatives (salt) are great as preservatives. That's why you can actually still eat that can or box months after you bought it. What they aren't good for is nutritious calories. Salt and preservatives can artificially turn up flavor and so less actual healthy food can be included in the package. So, why spend $5 on a bean and cheese burrito when half the calories and content is pretty much a stick of lard? Ingredients appear based upon the amount in the item. If beans are first, then that's the primary ingredient. If salt and fats are first, that's what's mostly in the food. Buy food that has the ingredients you want to eat and lists it at the beginning of the ingredients list.

3. High or low? If you have high blood pressure and want to get your BP in the normal target range (120-134/60-80) then you should exclude foods that are high in salt or sodium. That is - check the label. High means more than 20%; low means less than 5 %. Same thing applies to high and low cholesterol or fat. Here's video talking about this.

4. Eat when? Breakfast is important (even if you hate eating when you wake up) since it sets a tone with your body about eating, fasting, starving and overeating. Anyone who wants to lose weight HAS to have something when they get up. Ideally the more you consume when you are active - the less you might gain. That is if you eat a good breakfast and reasonable lunch and a light dinner, you will burn off some of your calories while awake. In contrast if you skip breakfast (and our lunch) and have a huge dinner and lie down a few hours later, it is more likely you will gain weight.

5. How much? This is a tough question as it depends on YOU. Do you want to maintain or lose weight? Do you exercise other than walking. A terrific free tool is available at Mypyramid.gov. You can do menu tracking to see how many calories you eat and what you should shoot for.

6. Can't I just diet and then stop? There are lots of sites that will take a lot of your money and promise instant results. Two important principles - if it sounds too good to be true (it probably isn't) and going on drastic diets don't results in long term results, nor help your health. A terrific site to find out myth versus fact on food (and emails you get about various things) is snopes.comhttp://www.snopes.com/food/food.asp

7. When will I see the results of my changed eating habits? You didn't get her in one day or even one year. The extra thick in the middle is something that has gradually increased in most of us, for years. Turning it around in a meaningful and cost effective way means changing how and what you eat; how your taste buds taste food; how we use our bodies (with activity) It also means negotiating with family to make these healthy changes.  Focus on what you want to do with your body - can I go up a flight without being short of breath? can I bend over and tie my shoes easily? How do my close feel on me? Often these early changes of feeling fit and doing more happen before the weight comes off. Here's an interactive menu planner.

Fundamentally, you are worth it!! You need to care for yourself - if not you, then who?? It is likely that many depend upon you, so you need to care for yourself as you care for them. In addition, you are a role model. They will learn healthier eating by your habits.

ORGANIC – HYPE OR NOT?

As you continue in your journal towards optimal health, I’m sure you’ve heard the term “organic” as it relates to food.  There are so many conflicting opinions on what organic food is, if you should eat it, when you should it etc.  It’s understandable why your head may be spinning into a sea of (organic or not?) mush!

Hopefully the following info can clear up a few questions you may have:

Where did the organic movement start?

A brief history: 1990-national standards set:  Congress passed the Organic Foods Production Act (OFPA) which required the United States Department of Agriculture (USDA) to develop national standards for organically produced agricultural products.  The National Organic Program (NOP) was created as a result and developed national organic standards for food. (The NOP is part of the USDA). 

What is organic?

The USDA labels crops, livestock, and multi-ingredient foods organic if they meet the following requirements. 

1.       Crops (think fruits, vegetables) will be USDA organic if irradiation, sewage sludge, synthetic fertilizers, prohibited pesticides, and genetically modified organisms were not used.

2.       Livestock (think chicken, cow, pig) will be USDA organic if producers met animal health and welfare standards, did not use antibiotics or growth hormones, used 100% organic feed, and provided animals with access to the outdoors.

3.       Multi-ingredient foods (think bread, frozen pizza, etc.) will be USDA organic if the product has 95% or more certified organic content.

 The official label looks like:

If you see either of these labels (it comes in several sizes and is on different places on the product) then you can be sure that it has been reviewed and verified organic by the government.

If it’s not organic then it’s………..?

‘Conventional.’  Conventional farming uses pesticides, insecticides and/or herbicides on crops to get rids of pests and weeds.  Conventional farming also feeds animals growth hormones and antibiotics.  The animals are often squeezed into small, dark, spaces. (animal cruelty is the topic for next blog)

Is eating organic better for your health?

This is debatable.  Organic food may be safer as some experts believe those chemicals listed above may increase your risk for cancer, problems with reproductive health, problems with your nervous system. Some experts also believe organic food may have more nutrients than conventional food. 

HOWEVER, organic food could harbor disease-causing organisms such as E. coli and Salmonella. Just last week a farm in the Midwest had to recall its organic spinach because it contained Salmonella.  (damned if you do, damned if you don’t…)  Check this link out to learn about how food gets contaminated: http://www.cdc.gov/foodsafety/facts.html#

SECONDLY, the USDA specifically states that “Neither the OFPA nor the NOP regulations address food safety or nutrition.”  Well, there you have it.  The absence of those pesticides, herbicides etc.  doesn’t mean that the food is safe or nutritious!

LASTLY, pizza is pizza and cheese is cheese. Don’t lie to yourself. It’s not healthy, organic or not.

Here's a post about what foods are better to buy organic. http://www.huffingtonpost.com/joanna-dolgoff-md/foods-to-buy-organic_b_863914.html#s280979&title=Meat

So….should you go?

Here are my thoughts: if it’s in your budget, I would try to eat organic fruits and vegetables as often as possible.  I would also recommend eating organic livestock.

When it comes to the multi-ingredient foods, make healthy choices first and then decide on organic or not.  For example, oatmeal has been proven to be a healthy food choice.  I usually buy organic oatmeal (slightly more expensive, but I try not to cut corners when it comes to my health).  But if you’re going to buy frozen pizza, don’t waste your money. It’s not healthy anyway!

Resources to check out

USDA Organic

National Organic Program

Conventional Farming vs. Organic Farming

Pros and Cons of Eating Organic

Photo credit

http://www.thedailygreen.com/healthy-eating/Food-Label-Decoder-451003 

http://www.southernsare.org/Educational-Resources/Books/How-to-Direct-Market-Your-Beef/Text-Version/Starting-Out/Organic-vs.-Natural

Keep Smiling!

Diabetes and Your Teeth

I go through my list of “care and maintenance” when patients see me for their diabetes care.

“Have you had your eye exam this year?”             

                                                                “Oh yes.”

                               “Are you seeing your foot doctor?”                                           

                                                           “Absolutely.”

                                      “When was the last time that you went to the dentist?”

                                                                          

                                                                 *pause*               

                                                           “The dentist?”

Yes, when was the last time that you went to the dentist?

People don’t always realize the damage that high blood sugars can do to teeth. I have even met people who were diagnosed with diabetes because their dentists suggested that they get checked.

People with diabetes have more teeth and gum disease (gingivitis and periodontal disease), and dental infections can increase blood sugars.

Brushing twice a day and flossing are obviously important. The goal is 6-7 minutes a day.

Checking in with regular dental exams is important too and can be easily overlooked.

People don’t like to go to the dentist (scary!), and many people don’t have dental insurance.

But caring for those teeth now can save you time, money and pain later.


Here's a video about dental anxiety from the ADA
 
Blog submission: Renee Amori, MD Endocrinologist, Drexel University College of Medicine