Health and Wellness 93

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February 2020 | 1

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HEALTH & WELLNESS JOURNAL

BIOTECH | BUSINESS | CAREER | EDUCATION | HEALTHY LIFESTYLES | MEDICAL | MENTAL HEALTH | POLICY | RESEARCH | SPORTS MEDICINE

February 2020

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Inspire, Inform & Educate

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93rd Edition

BE AWARE & GET CARE 10 WAYS TO REDUCE PRENATAL INFECTIONS 02

INSIDE

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4 Common Fitness Myths Debunked

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Top 2020 Food Trends

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Natural Health for African Americans

2 | February 2020 HEALTH

By LJ Garfield Contributing Writer

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regnancy can be an exciting and fun time for many expecting women, but for others it can be a challenging and frightening period for mom and baby due to prenatal infections.

Prenatal infections are illnesses that can be passed from a mother to her child during pregnancy. (1) The illnesses can be caused by viruses or bacteria and are passed to the child through the mother’s blood stream or through the placenta. Infections can also be transmitted to the child in the birth canal during labor. Various infections, if left mismanaged or untreated, can cause dangerous and even fatal birth injuries to mothers and babies. In 2016, 2.6 million infants died within 31 days of birth from prenatal infections. (1) Don’t worry, most prenatal infections are preventable. The best way to reduce risks are to be aware and get care. Even though reports indicate that the U.S. has the highest Maternal Mortality Rate in the developed world (that’s a different report in an upcoming edition…don’t miss it), the U.S. also has some of the most advance technologies in medicine available.

Reduce infections by being aware of health care responsibilities and options:

Before pregnancy 1. Education girls on reproductive health: Adolescence females (10-15) have a marked increased risk of complications and death from pregnancy (2). The US teen pregnancy rate is staggering.

Procreation education and safe sex practices are awkward but necessary conversations our families/communities must have to gain a better understanding of pregnancy risks.

2. Know your health status before pregnancy: Understanding your personal medical history and your family medical

Be Aware & Get Care 10 Ways to Reduce Prenatal Infections history can help prepare for pregnancy.

Diabetes, obesity, and hypertension can make pregnancy more challenging to manage.

3. Make sure mom is up to date on vaccines and disease immunity: Mom’s genetic antibodies are shared with the baby during pregnancy. Breast feeding helps transfer additional antibodies from mom to baby. Be sure your immunizations are current and if they are not get the recommended vaccines during pregnancy to keep mom and baby safe.

4. Know your partner’s health status before sexual activity: Understanding your partner’s personal medical history and their family medical history can help prepare for pregnancy. Try to avoid multiple partners or partners with multiple partners with medical backgrounds that may have a negative impact on your heath status.

that may arise during pregnancy for mom or baby. Prenatal exams can identify potential prenatal infections. The most common types of prenatal infections from the blood or placenta are Urinary Tract Infection (UTI), Group B Streptococcus (GBS), Villitis, and Chorioamnionitis.

The most common types of prenatal infections from the birth canal are from Sexually Transmitted Infections (STI’s) like Chlamydia, Gonorrhea, Genital Herpes, and Cytomegalovirus (CMV). Good medical advice, when followed properly, will help prevent, manage and treat medical conditions that can have a negative effect on moms and babies.

6. Follow doctor’s recommendations: Some medical conditions develop during pregnancy, while others conditions exist before pregnancy then become exacerbated during gestation. Each medical condition has specific identification, diagnosis, and treatment protocols. Although family and friends may offer advice to help, if they are not trained professionals...well you know…

NO! Sound medical advice, when followed properly, will help manage and treat medical conditions that can have a negative effect on moms and babies.

During pregnancy 5.Get regular prenatal exams: Prenatal care allows for medical providers to follow a standard of care to help prevent, detect, diagnosis and treat any concerns

7. Keep healthy pregnancy lifestyles: practicing good personal hygiene like bathing regularly will reduce the chance of infection. Also, washing hands after activities like handling food, disposing of trash, using

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the restroom will also reduce the chance of infection. Good housekeeping routines to keep the home neat and tidy, eating healthy meals with fresh fruits and veggies all give mom and baby extra layer of protection.

8. Take pregnancy and parenting classes: Birthing programs taught by a trained professional like a Doula are designed to help inform, build confidence, and manage expectations of pregnancy and childbirth. The classes aid with making the birthing experience safe, memorable and empowering. Classes for the early phases of parenting makes new parents aware of needed coping techniques to deal with the ups and (mainly) the downs of early stages of childrearing.

After Delivery 9. Get postnatal care: Medical care given to mothers and babies after birth is very important. The care begins immediately after delivery and usually lasts up to 8 weeks. Doctor visits after birth help to avoid long-term complications, injuries, and even death for moms and newborns.

Visits normally cover physical exams, info on mom and baby nutrition, breastfeeding tips, child care, a and a variety of other topics based on the needs of the patients.

10. Understand the pathway to healing: Discuss the short term and long effects of pregnancy with your health care provider.

Pregnancy affects physical, mental, and emotional health of mothers. Some women suffer from PTSD due to childbirth complications and/or deficient medical care.

Ask Serena Williams…she will tell you all about it! Be patient with yourself, your body and your baby.

Following these 10 tips will help keep prenatal infections from being passed from mom to child, and keep pregnancy an exciting and fun time for expecting moms. Now that you are aware please get the proper care!

February 2020 | 3 HEALTH

to work out seven days a week, two hours a day, to get healthy,” says Chris Rondeau, chief executive officer of Planet Fitness. “The truth is that fitness can be fun, affordable, non-intimidating and not all consuming. The key is to just get started and know that every minute truly matters, and over time, can have a significant positive impact.”

COMMON FITNESS

3) Myth: Fitness needs to be a competition Studies show that head-to-head challenges are demotivating to the majority of Americans who don’t currently belong to a gym. In fact, 68 percent find leaderboards specifically demotivating. When it comes to individual health, all activity counts, not just your position on a scoreboard. Find physical activity that is motivating and fun for you.

MYTHS DEBUNKED By d-mars.com News Provider

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eight-loss tips, fad diets and more - these days, they’re everywhere you look. And most of it is false information. In fact, the average American wrongly assumes a daily workout must be 95 minutes or more to be impactful, according to a new study conducted by Planet Fitness.

Americans express growing frustration with fad fitness, social media “fitspiration” and the many myths believed to be true about health and wellness. Here are some commonly-held misconceptions about fitness and the real truth behind them:

1) Myth: You have to put in a lot of time to get results

4) Myth: Social media helps spread the message of health and wellness

On average, Americans believe they need to work out for 95 minutes for it to even be beneficial. And those who don’t currently belong to a gym think a single, solid workout requires two full hours of exercise to be effective.

However, recent guidelines from the U.S. Department of Health and Human Services note that just 10 minutes of exercise will help raise your heart rate and maintain fitness levels.

Quite the opposite. Common “fitspo” phrases such as, “no pain, no gain” or “nothing tastes as good as skinny feels” are ineffective, according to most Americans. On the flip side, 65 percent say that inspirational messaging like “investing in yourself” and “a year from now, you’ll be glad you started today,” is motivating.

“People can work out on their own terms and live healthy, happy lives, versus perpetuating certain myths that you should be ‘living to work out’,” says Rondeau. “It’s this mentality that has kept the majority of Americans from believing that they, too, can take that first step toward better health.”

2) Myth: Working out is like a five-day work week Nearly half of Americans believe you need to work out more than five times a week in order for it to be effective - and that’s just not true.

Every single episode of physical activity can provide temporary improvements in cognitive function and levels of anxiety. “You don’t have

Source: BPT

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4 | February 2020 HEALTH

TOP

2020

Contributions of African American Heroes

Food Trends By d-mars.com News Provider

new year always brings predictions about what trends will rise to popularity, and when it comes to food, there are plenty of trends already underway that will no doubt continue to surge over the next several months. The good news is both your taste buds and your health will likely benefit from the latest trends in eating and cooking.

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1. A celebration of global flavors 2020 is an exciting time to explore new flavors from around the world.

A rich array of tantalizing ingredients and dishes from Latin America, the Mediterranean, Africa, the Middle East and Asia can now be found in restaurants and even grocery stores almost everywhere - and if you can’t find it in store, you can most certainly find what you’re looking for online.

Thanks to the internet, recipes showcasing global cultures are also easy to access.

Americans are more interested in expanding their palates than ever before, unveiling a whole new world of culinary experiences at the click of a button.

2. A bumper crop of plant-based foods A growing concern for environmentally sustainable diets - alongside the piqued interest in a healthy approach to eating - has combined to create an increased demand for plant-based foods.

This trend goes beyond traditional salads and fruit into a world of deeply creative cooking, using a wide array of vegetables in all sorts of innovative ways. This also means incorporating more plant-based protein sources like beans and legumes in dishes, using non-dairy milk substitutes like almond and oat milk, finding meatless protein substitutions and cooking with natural plant-based sweeteners like agave syrup.

3. Customization is all the rage Noodles & Company is a great example of a fast-casual restaurant that showcases all these 2020 food trends, including allowing customers to make personalized substitutions. You can dine in or conveniently order for pickup or delivery via the NoodlesRewards app. Menu options range from classic favorite Wisconsin Mac

A Legacy of Strong Leadership and Support

& Cheese to new global delights like the Grilled Orange Chicken Lo Mein, available in restaurants nationwide beginning January 22. This worldly dish boasts authentic Asian flavors in a slightly sweet and tangy orange sauce, complemented by traditional Lo Mein noodles sauteed with fresh broccoli, carrots, snap peas, Napa and red cabbage, then finished with grilled chicken, green onions, black sesame seeds and cilantro.

You can even customize any dish on the menu to suit your taste or diet. Eating more plant-based foods in 2020? Swap out Lo Mein for zucchini noodles (Zoodles) or the cauliflower-infused Caulifloodles while packing extra veggies and nutrients into your diet. Going vegan? Simply remove the chicken!

No matter how it’s ordered, there are never any artificial colors, flavors, sweeteners or preservatives, so clean eating in the new year is convenient and easily customizable to any dietary preference or need.

Dr. Charles Drew An African American physician started the American Red Cross blood banking.

The Charles Drew Institute in Biomedical Services is named for Dr. Drew.

Honoring the Father of Blood Banking During Black History Month www.redcross.org

4. Conscious eating Clean eating means eating foods without additives and artificial ingredients. Today’s diners and home cooks demand transparency about ingredients and preparation.

People interested in clean eating want to see respect for the ingredients. In other words, they want to be able to recognize everything that’s on the plate. They want their food to be less processed, with as few additives as possible - resulting in big, bold natural flavors.

5. Seasonings with added health benefits Seeking more flavorful food can also provide health benefits. Certain herbs and spices are trending not just due to their unique, strong flavors, but also because they have been shown to boost the body’s immune system, provide anti-inflammatory effects and contain antioxidants. Ginger, turmeric, garlic, cayenne and cinnamon are just some of the latest spices touted as being especially good for you.

Keep up with the latest food trends and check out all the easy ways to make clean eating easy and delicious at more than 450 Noodles & Company restaurants nationwide at noodles.com.

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Natural Health for

HEALTH

African Americans

By Dr. Carlie Bell-Biggins Contributing Writer

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here are many chronic conditions that have a significant impact on the African American community.

Diseases such as hypertension, asthma, and prostate cancer. Here we will delve into each of these disorders and discuss natural approaches to address each of them. We should strive to leave a legacy of health for our children and generations to come.

History of the African American Diet – Where it All Begins Many crops were brought over to the Americas during the slave trade. Foods such as okra, which likely originated in Ethiopia, were brought onboard the ships to keep the enslaved alive. The crops were grown on the plantation by the enslaved as food sources. Rice was another food transported and became a foundation for many African American dishes. We can still see similarities between one-pot rice recipes like Jollof, a traditional West African dish, and jambalaya. The word ‘gumbo’ is derived from ‘ki ngombo’, meaning okra in the Bantu language.

Slaves were also largely responsible for salting and smoking meat to preserve it.

The least desired cuts of pork, such as the head, ribs, feet and internal organs, were

given to the slaves as food rations. Drawing upon traditional African cooking techniques, vinegar and hot red peppers were often used to flavor the poor cuts of meat, a technique still used in southern barbecue sauces today.

Collard greens, another soul food staple, is comparable to Ghana’s kontomire stew, the likely foundation for this southern dish.

Enslaved African Americans would boil the greens in pork fat and seasonings. The leftover juices called ‘potlikker’ was soaked up with cornbread to be eaten. Many African cultures have practiced this tradition of dipping a starch into a vegetable and meat-based stew, such as injera of Ethiopia or fufu in Nigeria.

That tradition of cooking with fatty, salty meat for the rich flavor added to dishes is a blessing to the tongue and a curse to health of many African Americans.

High sodium intake can lead to hypertension, and high fat consumption can lead to high cholesterol. The estimated prevalence of hypertension (HTN) or high blood pressure, in the US is approximately 30% of all Americans being diagnosed, including 40.4% of blacks, 27.4% of whites and 26.1% of Mexican Americans.

Natural Treatments for hypertension can include lifestyle modification, dietary changes, and supplements. Decreasing caffeine, sodium,

and inflammatory foods such simple carbohydrates and red meat, elimination of trans fats and beginning an exercise routine are all good first steps. Meditation, yoga, journaling and joyful activities all have the ability to lower blood pressure. We also want to correct nutrient deficiencies such as magnesium, potassium, calcium and B-Vitamins (B 6, B 12, Folic Acid). Co Q 10 is a great for cardiovascular support and is depleted with excess stress.

Acupuncture can be used to treat Acute HTN due to emotional injury for example, or chronic HTN due improper diet.

Asthma is yet another illness that affects blacks more than other ethnicities with an 11.2% prevalence compared to 5.2% for Asians, 7.7% for whites and 5.4% for Mexicans.

Asthma prevention strategies include exclusive breast-feeding during the 1st months after birth which is associated with lower asthma rates during childhood. Avoiding cow’s milk early in life, especially if respiratory illness is evident, is ideal.

Natural therapies for asthma include Butterbur root extract, good for chronic asthma, as well as Selenium, and Vitamins A, C, and E. Foods high in antioxidants are protective to the respiratory tract. Foods high in antioxidants include red bell pepper, dark green leafy veggies, cherries, blueberries, cranberry, pecans, walnuts and blackberries. Recent studies show that omega-3 fatty acids may improve breathing difficulty in asthma sufferers. Salmon, flounder, sardines, mackerel, trout, flax seeds, chia seeds, navy beans and Brussels sprouts are all good dietary sources of omega-3 fats

Black men are 60-70% more likely to develop prostate cancer in their lifetime than white or Hispanic men. Research shows a diet consisting primarily of meat and dairy products can increase risk of prostate cancer.

For natural prostate support, eat plenty of vegetables, fruits, nuts and healthy fats like avocado oil and olive oil. Broccoli and other cruciferous veggies have a chemical called sulforaphane that is thought to target cancer cells and promote prostate health. The antioxidant lycopene in tomatoes and the vitamin C in citrus help protect the prostate gland. Omega-3 fatty acids in salmon and mackerel help reduce inflammation in the prostate gland. Nuts, legumes and shellfish are high in Zinc which is found in high concentrations in the prostate gland. Zinc is thought to balance DHT and testosterone.

High levels of DHT are associated with prostate cell enlargement. Supplements like Saw Palmetto and fish oil are beneficial to the prostate gland. Green tea and soy isoflavone are also recommended for prostate health.

While African Americans may be facing more health challenges in certain areas, nature has many remedies, helping to equip the community with tools to take care of our health, naturally. Prevention is better than cure, and food is our best medicine. If we start teaching African American children how to select healthy foods while they are young, we will set them up for good health and change the trajectory of our health legacy for generations to come.

Written by: Dr. Carlie Bell-Biggins, Cannabis Expert and Natural Medicine Physician. Learn more about natural health, shop CBD, and become a Certified Holistic Health Coach at drcarlie.com.

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February 2020 | 7

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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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