Health and Wellness 92 by d-mars.com

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January 2020 | 1

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HEALTH & WELLNESS JOURNAL

January 2020

Inspire, Inform & Educate

92nd Edition

CERVICAL CANCER

IS INFECTING MORE WOMEN THAN WE THOUGHT 02

INSIDE

Kick off 2020 by getting outdoors and enjoying state parks

Give Your Backside A Break: 4 Tips If You Sit For Extended Periods

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How to find the right balance with pain management

2 | January 2020 HEALTH

IS INFECTING MORE WOMEN THAN WE THOUGHT By LJ Garfield Contributing Writer

t’s no surprise that there is a disparity between the access to quality health care among Black women and white women. So, there shouldn’t be any surprise that there is also a disparity between the infection rates from cervical cancer among Black women and white women. Cervical cancer is silently trying to kill us and this article is to build awareness because we can no longer avoid the reality! First, let’s review the female reproductive anatomy from inside out. Ovaries are the main reproductive organs nestled in the pelvic region of the body. The ovaries contain the ovum or eggs needed for reproduction. Fallopian tubes, also known as uterine tubes, are passageways for eggs to travel from the ovary to the uterus. The uterus is the organ that houses the developing fetus. The cervix is the narrow opening of the uterus which connects to the vagina. The vagina is the muscular canal leading from the internal structures to the external reproductive genitals. https://www.cancer.gov/publications/dictionaries/cancer-terms/def / reproductive-system Second, let’s get a better understanding about what cervical cancer is. Cancer in general is described as a family of diseases caused by overgrowth of abnormal cells on a specific part of the body. It develops when the body’s normal control mechanism stops working and old cells do not die, instead they grow out of control forming new abnormal cells. (1) Typically, cancer cells are destructive to healthy cells, hard to contain to one location, and even harder to eliminate from the body. Cervical cancer is a type of cancer that occurs on the cervix. Next, let’s explore what can cause cervical cancer. An increased risk for developing cervical cancer is linked to past contamination from other types of infections like Sexually Transmitted Infection’s or STI’s that can damage healthy cells in reproductive organs. In 2018 Texas saw an estimated 205,732

new cases of common STI’s like chlamydia, gonorrhea, and syphilis. Harris County ranked 1st in the state by population with the new cases of STI’s, with Dallas County following a close 2nd! (3) Sooooo...Know your partner’s STI status before you partake in sexual activity because it only takes con-

warts are small, rough skin growths on the affected area. Sometimes they appear in clusters, other times they are so tiny they go unnoticed, either way treatment by a medical professional is recommended. Treatment includes oral medication, topical creams, surgical removal. Low risk viruses

tact with one infected body part to increase your personal risk for cervical cancer. But wait there’s more, those three STI’s are not the main culprits! Exposure the Human Papillomanvirus (HPV) is the worst type of STI reported to play the leading role in causing most forms of cervical cancer. HPV is a group of similar viruses that are very common type of STI’s; so common that 79 million Americans are infected with it (3). This family of 200 plus viruses, 40 of which are associated with the reproductive tract, are responsible for causing cancer on other parts of the male and female reproductive organs including the anus, penis, and vagina. The main way to be exposed to HPV is through sexual contact especially if you have had sex with many partners or have had sex with someone that has many partners. Transmission from one person to another can occur during interaction with infected body parts. Close skin to skin contact without sex can also spread the disease, which is part of the reason why HPV is the worst! After exposure, some people grow genital warts from low risk HPV infections. The

of HPV do NOT cause cancer nor do they have a cure, the warts just annoy you. Other people contract high risk HPV after exposure. High-risk viruses can cause abnormal cells to grow on the cervix, greatly increasing the chance of cancer. https://www.powercells.ph/illness/ genital+warts Cervical cancer is reported to be one of the most preventable types of cancers in a family of devastating illnesses. Participating in safe sex is the most basic type of prevention from cervical cancer. Safe sex practices include vetting partners and confirming their STI status with documentation prior to sexual encounters. Using condoms and dental dams as barriers during sex and oral sex also

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helps to reduce risks. Be advised that condoms do not cover all of the genital skin, so there are still some risk of infection due to skin to skin touching. Some protection is better than none! But, wait there’s more ways to reduce risks to protect yourself! Enhanced prevention of cervical cancer includes using basic precautions but adds an annual pap smear with STI testing. Annual pap smears can detect changes in cervical cells that may be associated with cervical cancer. Pap smears can also identify the changes in cells early before they start growing out of control forming more abnormal cells. Assertive prevention includes basic and enhanced prevention methods but adds the HPV vaccine. The vaccine is recommended prior to becoming sexually active because the vaccine cannot protect against a strain of HPV a person has already been exposed to (6). The Gardasil vaccine is recommended for males and females 9-45 years old. If the vaccine is given after a person is sexually active, an HPV screening is recommended before the vaccine is administered to confirm a negative HPV status. A primary care physician, a family doctor or a gynecologist can provide more specific information and testing for STI’s and cervical cancer. In the meantime, be sure to pay attention to changes in the external genital, learn more about potential sexual partner’s history, and maintain good reproductive organs care to help reduce the disparity between HPV infection rates from cervical cancer among Black women and white women.

January 2020 | 3 HEALTH

Kick off 2020 by getting outdoors and enjoying state parks By d-mars.com News Provider

or many people, modern life means spending more time indoors. In fact, Americans spend roughly 90% of their time indoors, according to the United States Environmental Protection Agency. This has had numerous direct and indirect health impacts, from respiratory issues due to poor indoor air quality to reduced physical activity due to an indoor sedentary lifestyle. People of all ages are starting to make a change, embracing the outdoors for all the benefits it can provide to their mental and physical health. Since there are opportunities for getting outdoors nearby wherever you live or travel, there’s no better time to commit to getting outside than in 2020.

First Day Hikes A new year offers 365 days of opportunity, and what better way to start your outdoor goals than with First Day Hikes on New Year’s Day at a state park near you? State parks in all 50 states are offering free, guided First Day Hikes run by outdoor experts who want to help you explore the best the park has to offer.

Visit stateparks.org to find a local participating park and enjoy New Year’s Day making memories outdoors while exercising and connecting with nature. The distance and rigor vary depending on the park and the program, but all hikes have one goal: to create a fun experience for the whole family while fostering an appreciation for the outdoors.

Explore local treasures yearround It’s easy to take for granted what’s in your own backyard, and state parks are a reminder of the beauty of the different seasons while offering ample amenities that make exploration easy any time of year. Once you visit, you’ll want to return again and again to cherish the scenery and create many more memories with your family. Whether it’s a family picnic, a guided group hike, bird watching, rock climbing or simply a calm walk listening to the sounds of nature, there are many activities to explore at state parks. Check out the month’s park programs run by knowledgeable state park staff and volunteers to see what may be of interest to you and your family.

Discover different parks throughout the U.S. In the United States there are 6,792 state park areas comprising 18,694,570 acres. These parks offer 14,672 trails over 52,603 miles total length - that’s more than twice around the Earth at the equator! Whether you’re exploring your local park or looking for a way to enjoy the outdoors while traveling, there’s a state park nearby that is sure to bring the wonder of nature to your family. Every state park has different opportunities, from hiking, biking, and equestrian

trails to swimming, marinas and ski slopes. The best way to get acquainted with a state park is to visit it and see for yourself. Wear comfortable shoes and consider packing a water bottle and protein bar for your hike and you’ll be ready to enjoy nature to the fullest. Start 2020 with a First Day Hike and let this be the year you commit to getting outdoors and enjoying state parks. You’ll feel a deeper connection with nature and your loved ones, all while making lifelong memories. Source: BPT

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4 | January 2020 HEALTH

GIVE YOUR BACKSIDE A BREAK: 4 TIPS IF YOU SIT FOR EXTENDED PERIODS By d-mars.com News Provider

itting is nearly impossible to avoid. Whether during your daily commute, working hard at your desk or watching your favorite TV show on the couch, sitting can provide relief and give you the opportunity to relax. However, sitting for a long period of time can lead to some adverse health effects. According to a recent survey commissioned by Preparation H, 63% of Americans admit that staying seated for an extended period has resulted in butt pain or discomfort.

While sitting may be one of our favorite positions, the following tips will help you diminish the harmful, but common, side effects of sitting and highlight how to give your backside the break it deserves.

1. Move bad posture out of the way Sitting down at a desk for eight hours at work each day is common for many professions, in addition to sitting during the commute to the office. For many, this is the preferred position, as one in four employed Americans would not show up to work if they could not sit down the entire time. However, sitting can have significant effects on our backs and spines, causing pain and discomfort. To avoid bad posture and a stiff neck or back, take a quick walk around the office, find a longer route to the water cooler or grab a coworker for a few laps around the parking lot during lunch. If your office allows it, opt for a standing desk to get you off your butt and onto your feet.

2. Improve poor circulation Let’s face it - we all want to get home, kick off our shoes and get lost in our couch cushions for the rest of the night. However, sitting for too long causes your blood to remain in your feet and lower legs due to lack of movement, causing your body’s circulation to slow down and resulting in numbness and tingling. To break up your sitting

marathon, try to perform a few simple bodyweight exercises during commercial breaks or use the time to get up and tidy your living room space.

3. Leave backside discomfort in the past Everyone uses the bathroom throughout the day, but some may spend a little too much time on the porcelain throne. The time spent sitting, as well as the habits associated with the activity, can ultimately contribute to the causes of hemorrhoid flare-ups, like constipation and straining. When hemorrhoids do strike, Preparation H is the #1 doctor-recommended OTC hemorrhoid brand formulated to soothe, cool, cleanse and care for your backside. To help shorten the time spent on the toilet, avoid digital distractions, like your phone, that can lead to spending extended time sitting in the bathroom.

4. Bring the power back to your brain Your physical health isn’t the only thing suffering from sitting - your mental health is affected as well. Sitting for extended periods can slow down brain function, leading to memory loss and a foggy brain feeling. If you’re feeling distracted or can’t seem to accomplish a task at hand, try getting up and going for a quick walk to help improve concentration and keep blood flowing to your brain so the next big idea is right around the corner. Whether it’s getting in an extra couple of steps or banishing your phone from the bathroom, these small changes can be beneficial in reducing the negative effects of staying seated for too long. Sitting will inevitably be a part of your day, but by implementing these tips, you can give yourself a pat on the back for putting your health first. For more information on hemorrhoid relief, visit preparationh.com. Source: BPT

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6 | January 2020 HEALTH

Practice Fire Safety This Holiday Season Learn more about ﬁre safety at www.redcross.org/TXGC

Cooking Safety ❏ “Keep an eye on what you fry.” Stay in the kitchen when frying, grilling or using an open ﬂame.

Fireplaces, Space Heaters, Baseboards, etc. ❏ “3 feet from the heat.” Furniture, curtains, dish towels and anything that could catch ﬁre are at least 3 feet from any type of heat source.

Smoking Safety ❏ Never smoke in bed.

Electrical and Appliance Safety ❏ Large and small appliances are plugged directly into wall outlets.

How to find the right balance with pain management By d-mars.com News Provider

f you’re facing surgery soon, you may have concerns about pain management. In a 2018 Mayo Clinic survey, 94% of the adults surveyed said that they would choose an alternative to opioids for treatment after surgery, but only 1 in 4 actually talked to their healthcare professional about those alternatives. Successfully managing pain involves much more than treating it with either prescription or over-the-counter (OTC) medicine. Recent research has shown that the most effective approach to pain relief is achieved by combining more than one method or therapy. Coming up with a successful pain management plan requires having a frank discussion with your healthcare professional, but it also helps to consider your own preferences for treatment before having that conversation.

Create a plan Take the f irst step in creating your pain management plan at PainManagementPlan.com. This is a new pain management tool developed by the Get Relief Responsibly initiative from Johnson & Johnson Consumer Inc. The tool is a short interactive questionnaire - with just seven questions - that you can easily fill out online or on your mobile device. After responding to basic questions about your goals, concerns and preferences about treatment options for pain, the tool then creates a customized discus-

sion guide for you to review with your healthcare professional. Using the tool may help you feel more informed about your choices and potential solutions, and together you can develop a strategy using a variety of methods and therapies. These could include prescription medicines, OTC pain relievers or nondrug methods like acupuncture, massage and/or physical therapy.

Children Playing ❏ Matches and lighters are locked away.

Smoke Alarms ❏ Make sure you have working smoke alarms. Different types of smoke alarms, ionization and photoelectric, detect fire in different ways. Experts recommend having both types in your home. ❏ Change smoke alarm batteries every year unless it has a long-life battery. ❏ Replace smoke alarms every ten years. ❏ A combination of working smoke alarms and fire sprinklers decreases the risk of dying in a home fire.

Home Fire Escape Plan At least twice a year, use your home ﬁre escape plan to practice your 2-minute drill with all your family members. Practice makes perfect! After each ﬁre drill, mark down your escape time.

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Sources: Vision 20/20, NFPA, USFA

Safely use your medicines In addition to the completed plan that captures your goals and the pain relief techniques you want to explore, the Pain Management Tool provides a clear one-page description of several common OTC pain relief medicines, listing their ingredients, dosing information and clear instructions for which medications should not be combined with others. Always read the drug facts label and instructions of any medication carefully before taking it. Make sure to tell your healthcare professional about all medications or supplements you’re taking, including prescriptions, OTC medicines and vitamins, to avoid potentially harmful interactions.

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Talk to a healthcare professional The purpose of any pain management plan is to establish your goals, like getting back to work or going for walks, and to help you manage pain so you can get back to activities that mean the most to you. The tool can help you openly discuss concerns you have regarding treatment with your healthcare professional, and to gain a better understanding of your options. For more information about the importance of pain management plans and your role in developing a care plan, visit GetReliefResponsibly. com. To use the mobile-friendly tool, visit PainManagementPlan.com. Source: BPT

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January 2020 | 7

3 TIPS TO LOWER YOUR RISK FOR DIABETES MAINTAINING A HEALTHY WEIGHT

PHYSICAL ACTIVITY

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Staying at a healthy weight can help you prevent and manage problems like prediabetes, type 2 diabetes, heart disease, high blood pressure and unhealthy cholesterol.

Physical activity can do a lot for your health, even if you haven’t been very active lately.

What you eat makes a difference in your blood glucose, cholesterol, blood pressure and weight. Eating healthful foods doesn’t have to be difficult.

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Make a change. The Diabetes Awareness and Wellness Network offers FREE diabetes education and services for adults with diabetes, pre-diabetes, or those at risk.

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