REALHEALTH YOUR GUIDE TO BLACK WELLNESS
Is Sex With Your Ex Ever A Good Idea? Don’t Let Stress Damage Your Health
Are You At Risk Of Hepatitis C?
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Stroke Still A Silent Killer
Why Former Olympic Champ
Dominique Dawes Works So Hard To Banish Obesity
this month on REALHEALTHMAG.COM
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Play Head Games
Studies show that exercising the brain can boost problemsolving abilities and improve memory, learning capacity and processing skills.
Health Basics A—Z
Want to lose weight, exercise smart, eat right, find good health care, boost nutrition, sleep better or just get healthy? For tips, click on “Health Basics A–Z” on the realhealthmag.com home page.
Coping with Chronic Illness
Blogger Nicole Lemelle raises awareness about multiple sclerosis while sharing her ups and downs.
Real Health Advice
How to negotiate those sneaky subliminal messages advertisers bombard consumers with every day at local supermarkets.
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CONTENTS
12 10 5
10
editor’s letter
20 COVER STORY
fitness queen
Obesity: a new direction
Former Olympic champion Dominique Dawes is an all-around advocate for raising healthy kids.
buzz
Plastic problems; why some black docs are scared to discuss HIV; early treatment can stop the virus; learn your hepatitis C risk; drug side effects; your cat and your health
13
sex
14
fitness
15
24
The “morning after” pill; Ask Your Family Doctor: Sex with an ex?
Walk more, pay less; when to use ice or heat for pain
24
stroke
28
meatless meals
32
the soft sell
36
thoughts
nutrition
Who is more at risk of foodborne illness?; mixing meds and food; which fruit is healthiest: fresh, frozen or canned?
A stroke took this former highpowered music publicist by surprise, but she bounced back strong.
Here’s how to ease into no-meat menus without giving up nourishing protein-rich foods and flavor.
Leave-in conditioners can do wonders for your hair. Plus: Stuff We Love
Want to scream? These simple solutions can keep stress in check.
Real Health Question of the Month
In what way has being more aware of your health affected your life and changed your way of thinking?
Our mental and physical health are interconnected. In early 2012, in less than 60 days I lost over 20 pounds. I became empowered and vowed to never look back, and I haven’t . —Terrie M. Williams CEO, The Terrie Williams Agency
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Read the real-life stories of people living with hepatitis C
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EDITOR’S LETTER
REAL HEALTH EDITOR-IN-CHIEF
Kate Ferguson MANAGING EDITOR
Jennifer Morton
Is Obesity a Disease?
W
hen I first heard that the American Medical Association voted to classify obesity as a disease, I wasn’t sure what to think. Given that the U.S. medical community has tended in recent years to medicalize conditions and traits previously considered commonplace, this latest ruling wasn’t surprising. In America, obesity is a widespread problem. According to data from the 2009–2010 National Health and Nutrition Examination Survey, more than two-thirds, or 68.8 percent, of adults 20 or older are considered to be overweight or obese. Other statistics are equally as grim. The consequences of obesity are staggering because the condition can result in serious health problems, such as type 2 diabetes, coronary heart disease, stroke and high blood pressure, just to name a few. This year, when my younger brother died just three days before his 50th birthday, he was obese. I am sure my brother had type 2 diabetes and, more likely than not, a host of other health problems. He had been hospitalized because he had difficulty breathing, and when my sister and I visited him, the skin on his lower legs was blackened and fluid had pooled in his lower body. The hospital put him on oxygen so he could get a good night’s sleep. When we saw my brother in that sad, dreary
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Here’s to your health,
JOAN LOBIS BROWN
Issue No. 35. Copyright © 2013 CDM Publishing LLC. All rights reserved. No part of this publication may be reproduced, stored in any retrieval system or transmitted, in any form by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher. If you are an individual or organization and would like to subscribe to Real Health, go to real healthmag.com or call 800.973.2376. Send feedback on this issue to info@ realhealthmag.com or Real Health, c/o Smart + Strong, 462 Seventh Ave., 19th Floor, New York, NY 10018. Smart + Strong® is a registered trademark of CDM Publishing, LLC.
hospital room, it would be the last time we’d see him alive. Several weeks later, we received his death certificate from the coroner. He’d written that the cause of my brother’s death was “complications of obesity.” Previously, obesity was regarded as a cosmetic issue resulting, at worse, from a lack of self-control around food. But now that doctors have labeled obesity as a disease, perhaps people will be forced to look at the condition in a whole new way. Some feel that the new classification will help those suffering from the condition and that it will prompt doctors to push harder to treat obesity, which, in turn, will stimulate more research to find newer, more effective treatments. Others, however, feel that identifying obesity as a disease will lead to the proliferation of new prescription drugs to feed the masses. Many believe the effort is misguided, an overreaction to a simple problem better solved with personal behavior modifications and a greater community commitment to creating public spaces that invite and support the pursuit of active lifestyles by its residents. I think there’s a real danger with expecting doctors to fix the obesity problem, especially given the pharmaceutical industry’s fixation on profitmaking. It’s disturbing to think that there’s a ready-made market of millions who would qualify for treatment— especially if you consider the pills and potions in the research pipeline. Realistically, the results of the AMA’s decision won’t be known for years. But even at my most optimistic, I can only hope that the good will outweigh the bad.
Kate Ferguson, Editor-in-Chief katef@realhealthmag.com
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BUZZ
A Clear and Present Danger? isphenol A (BPA) is an industrial chemical used to make a dizzying di i array off plastic consumer products, such as baby bottles, toys, dental sealants, eyeglass lenses, reusable water bottles, stretch film, electronics, CDs and DVDs, automobiles, medical equipment, food and beverage can linings and glass jar tops. Like most packaging materials, BPA was originally created to help extend the shelf life of food. In addition to its usefulness as storage containers, plastic packaging discourages food deterioration and also protects processed foods during shipment. Today, BPA is used in almost everything. As a result, people have inhaled the compound, eaten foods containing the chemical or had their skin exposed to it. What’s more, a number of studies have suggested that exposure to the chemical is linked with negative health 1 0 R E A L H E A LT H FA L L 2 0 1 3
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issues such as reproductive disorders their bodies released it before the compound had a chance to reach in men and women, cardiovascular disease, breast cancer and metabolic unborn infants. Still, these findings haven’t babies. disorders. has also been said di d BPA h l b id tto h ’t applied li d to t human h b bi boost obesity risk and negatively affect That’s why environmental advocacy groups urge everyone, especially pregbrain development in infants. nant women and children, to limit their Studies have even found BPA in exposure to BPA. pregnant women’s fluids and tissues. The way to tell if plastic contains This led researchers to believe that BPA is easy. Just look on the bottom BPA can make its way into the tissues of a container to see the number that of unborn babies—and the same goes appears in a triangle stamped into for phthalate, a chemical that gives the bottle. The number is a recycling plastic its soft, flexible feel. symbol called an SPI Resin In one study, scientists found levels Identification Code. The number 7 of BPA and phthalates in Africanmeans the container may include BPA. American and Dominican mothers and The FDA says the amount of their children, ages 3, 5 and 7, BPA found in plastics isn’t a in two New York City neighborBPA was reason for alarm. But many peohoods. The levels of BPA in found in ple aren’t convinced. To avoid black moms and their kids were tissues of pregnant BPA follow these tips: Use BPAhigher, however, than those women. free products, eat less canned found in Dominican mothers and foods, don’t heat meals in plastheir children. But, when the Food and Drug Admin- tic or put plastic items in the dishwasher. Instead, eat foods from glass, istration did BPA testing on animals, porcelain or stainless steel containers the results suggested that pregnant and also use these for storage. mothers deactivated BPA and that
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BUZZ WON’T ASK, WON’T TELL
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Why are black doctors afraid to ask patients about their HIV status?
Although many African-American doctors agree that HIV is a crisis in black communities, findings show that some of these same physicians avoid suggesting that their patients (many of them black folks, too) get tested for the virus. What’s stopping them? Primarily the social stigma that’s still connected with HIV. After evaluating 502 surveys, researchers found that African-American doctors didn’t recommend an HIV test to their patients because they feared offending them, didn’t want to appear judgmental and felt their patients wouldn’t want to be pegged as people living with the virus. Doctors gave other reasons too. For example, physicians said they didn’t have enough time and thought their patients had more urgent health needs. In other instances, patients couldn’t afford the tests or believed they were not at risk of the virus. Study authors feel these findings show that doctors need to improve their ability to gather information about patients’ sexual histories during visits. More education and training could help doctors become more comfortable discussing these issues. Researchers hope that open dialogue and regular testing will help docs diagnose HIV-positive patients sooner and place them into care. Indeed, doctors surveyed said that “physician recommendation” is the most common reason patients got tested for HIV. Interestingly, less than half of the doctors polled reported that they’d taken HIV tests in the past five years. And 8 percent said they’d never been tested. What did researchers think about these statistics? Some speculated that the doctors who felt it wasn’t important to get tested might decide the same for their patients.
A Matter of Time
Another reason to know your status: Among those who start antiretroviral medications right after getting HIV, more report cures and remissions. This year, when a baby girl born to an HIV-positive Mississippi woman triumphed over the virus, people worldwide got excited. Many felt that the aggressive antiretrovirals (ARVs) doctors used to treat the infant led to a “functional” cure of HIV. A functional cure means that although the baby’s body was not completely rid of the virus, HIV was essentially no longer a threat—even after the baby stopped taking meds. Scientists are sure that speedy treatment of the child was key to the virus’s defeat. In a separate study also released this year, French scientists wrote about 14 people living with HIV who’d started taking ARVs soon after contracting the virus. These patients kept taking meds, on average, about three years. But once they stopped ARV treatment—for as long as four to 9.6 years—they reached what’s called “viral remission.” The immune systems of these men and women were able to control HIV and keep them healthy. In general, scientists estimate that about 15 percent of people who start treatment soon after contracting HIV will be able to reach viral remission. What’s the takeaway from these studies? The earlier those with HIV are diagnosed and treated, the more likely they Source: U.S. Centers for Disease Control and Prevention can control the virus and stay healthy.
THE NUMBER OF HIV-POSITIVE PEOPLE WHO LIVE IN URBAN AREAS. ABOUT 1.1 MILLION AMERICANS HAVE THE VIRUS, AND 20 PERCENT OF THEM DON’T KNOW IT.
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BUZZ BAD INTERACTIONS
BABY BOOMER ALERT!
Find out if you’re at risk of hepatitis C in five minutes flat. It’s a fact that a simple blood test can confirm if you’ve ever had the hepatitis C virus (HCV). The test, called a hepatitis C antibody test, detects the presence of antibodies to the virus. If you test positive for antibodies to hepatitis C, a second test can tell if your infection is still active. About 3 million Americans have hep C, with baby boomers—those born in 1945 through 1965—at highest risk, according to the Centers for Disease Control and Prevention (CDC). Were you born during this period? If so, the CDC offers a simple way to check your risk. And it doesn’t require going to see a doctor or having blood drawn. The Hepatitis Risk Assessment test is easy to take and consists of several questions about your gender, year and place of birth, previous medical history and future travel plans. The questionnaire, available online at cdc.gov/hepatitis/riskassessment/, offers multiple-choice answers. At the end of the questionnaire, the CDC
provides a list of recommendations based on your responses. There are also explanations for each suggestion so you’ll understand more about the virus. Print the results and read. Like we said, fast and simple.
THE NUMBER OF INJURIES AND DEATHS EACH YEAR IN U.S. HOSPITALS DUE TO HARMFUL DRUG REACTIONS.
Source: Agency for Healthcare Research and Quality
Not Here H Kitty, Kitty What’s in your feline’s waste could create big problems for you. More than 60 million people in the United States are infected with Toxoplasmosis gondii (a.k.a. “toxo “toxo”), a parasite. The tiny organism is present in cat feces. If humans touch and ingest it, they th can become infected. This is why doctors warn pregnant women and people with weak weakened immune systems to avoid handling cat litter. People Peo with healthy immune systems can stop the parasite from making them ill. But others o may get flu-like symptoms that vanish after a month or so. To avoid toxo, observe obs these simple safety precautions: Wear disposable gloves to change your kitty’s kit litter box each day then wash your hands with soap and water; keep your cat ca inside; don’t pet strays; and don’t feed your cat raw or undercooked meats.
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Years ago, my doctor prescribed Bactrim, an antibiotic, to treat a urinary tract infection. Several hours after I took the oblongshaped white tablets, a thick, itchy blanket of tiny bumps covered my body. Fortunately for me, this allergic reaction didn’t result in one of the nearly 7,000 deaths each year from adverse drug reactions. But this is why the Food and Drug Administration (FDA) encourages people to report any unexpected side effects from prescription and over-the-counter drugs. Consumers can file a report online at fda.gov/safety/med watch. Adverse drug reaction reports should include the person’s name and contact information, the product’s name, a description of the problem, the UPC code or other identifying codes, the store name and address, and the date the med was purchased. And there’s the Vaccine Adverse Event Reporting System at vaers.hhs.gov for those who experience side effects after getting a vaccine. “This may prompt an investigation and ultimately save lives,” says Norman Marks, MD, MHA, the medical director of MedWatch.
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All drugs have potential side effects, but you can help reduce risks.
SEX Ask Your Family Doctor
Now sold to all girls without a prescription
Rachael L. Ross, MD, PhD, a.k.a. Dr. Rachael answers your questions.
Is it ever a good idea to have sex with an ex?
For Emergencies Only Here’s how the “morning-after pill” works.
(ROSS) COURTESY OF RACHAEL L. ROSS, MD
Plan B (and Plan B One-Step) can stop pregnancy in several ways: The tablet can prevent a woman from ovulating, stop her egg from being fertilized, or prevent an egg from becoming implanted in the uterus. For Plan B—a two-step course—to work most effectively, women or girls must take one pill within 72 hours of having unprotected sex and the other pill 12 hours later. Unprotected sex includes if you didn’t use any kind of birth control or you think your birth control didn’t work, the condom broke or slipped off, your partner neglected to pull out in time, or you were forced to have sex. The other version of this emergency contraceptive, the Plan B One-Step, is a single pill treatment that you should take as soon as possible, but no later than 72 hours after having unprotected sex. According to doctors, emergency contraceptives such as Plan B work well for many women without severe side effects. But docs also warn that, like most other birth control, emergency contraceptives won’t stop or treat sexually transmitted diseases. “If you are having unprotected sex or the condom failed, it is strongly recommended that you go for testing and follow up with a health professional,” says Aletha Maybank, MD, a board certified doctor in pediatrics and preventive medicine and an assistant commissioner in New York City’s health department. And, Maybank adds, Plan B should be used only as a back-up when “plan A” doesn’t work.
Million
The number of women ages 15 to 44 who used emergency contraception between 2006 and 2010. Nearly 60 percent did so only once.
A former boyfriend or girlfriend can be like your favorite pair of shoes— they’ve already been broken in, so they feel great on your feet. In theory, this reasoning seems perfect. You hook up with your ex because he or she already knows your body and how to please you sexually. But let’s deal with the reality of the situation. Sex with a former lover can be mentally and physically dangerous. When you have sex with your ex, hormones are released that make you feel closer to that person. During orgasm and nipple play, the cuddle hormone oxytocin is released. The result? This hormone makes you feel even more attached to this person than ever. The second problem with ex-sex is that familiarity breeds comfort. Since you feel safe and comfortable with your ex, you are less likely to practice safer sex, so ex-sex can put you at an increased risk of contracting a sexually transmitted infection (STI). Remember, love is complicated. You’ve both probably been seeing other people since the breakup. This means that if you do opt to have sex with an ex, protect your heart, and your body, the same way you would if this person were a brand-new lover.
Source: CDC, National Center for Health Statistics
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Exercise Your Options Should you use ice or heat for relief? When you experience swelling and pain, you’re in the acute phase of an injury. But “by reducing the swelling, there’ll be less pressure on the pain receptors, and that will make the pain hurt less,” says Eric Sampson, MPT, the physical therapy director at Spine and Sports Medicine in New York City. In a Howcast video online, Sampson explains that ice reduces the swelling around the tissue or joint area and moves you onto the next stages of injury recovery. During this rehabilitative stage, heat can soothe and relax muscles that are stiff and sore. “Heat promotes blood to the area,” Sampson says, “so it can help with the last phase of your healing.” But depending on how bad the injury is, don’t use heat for the first three days after getting hurt, Sampson says. Also, use ice or heat only in 15- to 20-minute intervals. And never place it directly on the skin.
Can charging folks more for health insurance motivate them to get active, work out and get fit? One study says, yes! Some call it coercion, but when one insurer required a group of obese people to either get moving with a walking program or pay up to 20 percent higher health insurance costs, it worked. The group was insured by Blue Care Network, based in Michigan and owned by Blue Cross Blue Shield. Essentially, the network offered adults in its Healthy Blue Living program the option of enrolling in one of several fitness plans to get reduced out-ofpocket health care costs. Almost half of the 12,000 members chose a program called WalkingSpree. To keep their eligibility and receive benefits, participants had to walk 5,000 steps each day during a three-month period. And 97 percent succeeded! “Our findings suggest that incentivized wellness programs are acceptable to many individuals and that these programs encourage healthy behaviors,” says Donna Zulman, MD, a researcher at the VA Palo Alto Health Care System, and the lead author of the study. So, how much is your health worth to you?
THE PERCENTAGE OF ADULTS, AGE 18 AND OLDER, WHO MET THE U.S. PHYSICAL ACTIVITY GUIDELINES FOR AEROBIC AND STRENGTHTRAINING ACTIVITY. Source: CDC, National Center for Health Statistics, 2011
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Watch What You Eat
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Certain groups of people are more susceptible to foodborne illness.
Everyone can get sick from eating food contaminated with harmful bacteria or other disease-causing pathogens. But this common situation can develop into a serious illness and even death when it happens to infants, young children, pregnant women and their unborn babies, as well as older adults and those with weakened immune systems. In fact, according to the American Academy of Pediatrics, children younger than 15 represent the majority of those who die from contaminated foods such as raw or undercooked meat and tainted dairy products. In addition, unborn children—whose immune systems aren’t fully powered at this time—can be hurt by poisons, such as mercury, when pregnant mothers eat contaminated foods. What’s more, chronic illnesses including diabetes, AIDS and cancer can also weaken a person’s immune system. Still, with a little effort, everyone, even those at higher risk, can avoid food-related issues. Always properly handle, cook and process foods before you eat them!
THE NUMBER OF PRESCRIPTION AND OUNTER OVER-THE-COUNTER MEDS THAT DON’T TH MIX WELL WITH GRAPEFRUIT. Source: U.S. Food and Drug Administration
RX FOR DISASTER
Avoid these foods when taking prescription meds. It’s not uncommon for doctors to tell patients they should take prescribed drugs with a meal. But some food and drinks may cause the body to delay, decrease or enhance the absorption of a medication. A few of the most common food and drug interactions to be aware of include these combos: grapefruit (which can affect the meds cyclosporine, Buspar, Quinerva or Quinite and Halcion), licorice (Lanoxin, Hydrodiuril and Aldactone), chocolate (MAO inhibitors, Ritalin and Ambien) and alcohol, which can boost or reduce the effects of many different drugs. The Food and Drug Administration advises consumers to be informed of all the warnings related to their meds and to ask their doctors and pharmacists how to lower their risk of drug interactions.
Fresh, Frozen, Canned or Dried What type of produce provides the most nutrients? Colorful, flavorful fruits and veggies don’t necessarily lose their good-for-you qualities when they’re processed, according to the American Dietetic Association. “Research shows frozen and canned foods can be as nutritious as fresh,” says Ximena Jimenez, a registered dietitian and association spokesperson. “In fact, since some nutrients in canned produce are more easily absorbed in the body, these can sometimes be better nutrition choices than fresh.” To keep the nutrients in canned or frozen fruit and vegetables at their peak, pick produce packed in their own juices without added sugar and salt. “There are [many] varieties on grocery store shelves, which makes it easy to find foods that suit your tastes and fit into a healthy eating plan,” Jimenez says. In addition, dried fruit is also high in fiber, vitamins A and C, potassium and folate. But beware: The natural and sometimes added sugar can boost the calorie count. In general, eat fresh fruits raw, use frozen versions for smoothies, and mix dried fruit with nuts for a tasty trail mix.
When it comes to showing kids the benefits of an active lifestyle, Olympic gymnast and gold medalist Dominique Dawes says you’ve got to do more than “talk the talk.” By Kate Ferguson
Dominique Dawes says she doesn’t mind being a role model for kids because her coach played such a huge role in her life.
t s ay s s ome t h i n g a b out Dominique Dawes that she con siders fa i lu r e a s her greatest achievement. The setback happened in f ull view of a n inter nat ional audience during the 1996 Olympic Games in Atlanta. Dawes’s foot slipped from under her at the end of an energetic tumbling pass, and the 19-year-old went out of bounds on a landing that commentators called a “sitdown.” With that mistake, Dawes lost her chance to win an individual gold meda l i n t he a ll-a rou nd competition, an event that she was heav ily favored to w in. After she walked off the floor mat and sat down on the team bench, cameras zoomed in as her low score flashed and Dawes burst into tears. Years later, Dawes would remember that ignominious moment as the spa rk t hat t riggered a n invisible growth spurt. According to Dawes,
about nutrition or the importance of physical activity or self-esteem or motivation,” Dawes says. “I right away felt a passion for health advocacy because I just felt a sense that I was giving people something positive to take home with them.” In 2010, President Barack Obama offered Dawes a chance to make a difference to a wider audience. He appointed her as cochair of the President’s Council on Fitness, Sports and Nutrition. The agency sported a new na me a nd debuted a new mandate when First Lady Michelle Obama announced that the goal of the council would be “to end the epidemic of childhood obesity in a generation.”
Dawes felt right at home with the mission. Her athletic background was in line with the agency’s goals, and Dawes brought those sensibilities and a youthful, enthusiastic energy to her
sion. A nd even t houg h t he bu f f Dawes mig ht seem like t he ty pe who has never experienced weight issues of any kind, she admits that, like many women, she packed on about 15 to 20 pounds during her f r esh m a n yea r i n col le ge. A nd, although she has a gym membersh ip, for Dawes, somet i mes t he spirit is willing but the flesh weak, and she also has to dig deep to get motivated and work out. Another misconception people m ig ht have, says t he t h ree-t i me Olympian, is that she’s always been the strong, self-confident woman she is now. That’s just not t r ue, Dawes confesses. “I think the biggest challenge I had was dealing w it h a n u n hea lt hy self-esteem,” she says. “I a lways bat t led w it h that as a young person and young adult. Winning Olympic gold medals is not going to give you a healthy self-esteem, a nd ma k ing a lot of money is not going to give you a healthy self-esteem; it has to come from within.”
she returned to competition a better and stronger athlete and person. If points were passed out for character, Dawes would have netted 10s across t he boa rd. But t he lesson s a l so proved to be invaluable, especially in her advocacy work empowering young people and their parents to make better choices for their health.
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work r epr esent i ng t he cou nc i l. Pointing to the increasing media c o v e r a g e a b o u t o b e s it y a m o n g today’s youth, Dawes sees a potential solution. “If someone is living a s e d e nt a r y l i f e s t yle,” s h e s ay s, “many times this leads to weight gain, so, of course, physical activity is a benefit. We know that if [kids get] i nvolved i n spor t s, t hey’r e going to be physically active.” Dawes st a nd s a t r i m 5 feet, 3 inches. Her fit physique reflects the six days of strict training she did each week as a competitive athlete, including working out in the gym for five to seven hours every ses-
St ud ie s s how t h at ob e s it y i s a ssociated w it h a negat ive sel fimage a nd t hat it t h reatens children’s self-esteem. This is one of the reasons Dawes is so focused on empowering kids, especially those at risk of obesity. Last year, Dawes worked w it h M ic hel le Oba m a’s “Let’s Move” initiative, a campaign that was specifically designed to bat t le ch ild hood obesit y. Wh ile Dawes was in London covering the Oly mpic G a me s f or Fox Sp or t s. com, t he first lady invited her to join a delegation of former athletes she orga nized for t he ca mpaign. The meeting was a high point in
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Winning Olympic gold medals is not going to give you a healthy self-esteem, and making a lot of money is not going to give you a healthy self-esteem; it has to come from within.
D aw e s’s l i f e, a nd s h e w r o t e a first-person account of her time as one of Mrs. Obama’s ministers of sport. “Af ter t he Let’s Move event— w it h nea rly 1,000 k ids play i ng games and sports with us Olympians—we were spent,” Dawes wrote for FoxSports.com. “I got to play tennis with some of the kids. I got into a tug-of-wa r game with the first lady, but I felt bad because Nast ia Liu k in a nd Apolo Oh no [Olympic athletes] were my teammates, and we beat Mrs. Obama and her kids. So then I was like, ‘Let me help you out,’ and I joined her team, and we won. And I don’t think it was rigged; I think I really did help them. Between the first lady’s biceps and me, we were certainly going to dominate. That was just a fun time.”
Today, four out of five black women are overweight or obese, according to the Centers for Disease Control and Prevention (the CDC). Among population groups, African-American women carry the most weight on their frames. These excess pounds also place them at risk of a host of illnesses that include four chronic conditions well-known for stealing lives in the black community: type 2 d iabetes, hea r t d isea se, h ig h blood pressu re a nd st roke. But there are other less publicized illnesses connected to obesity and being overweight that affect black folks, such as breathing problems, sleep apnea, gallbladder disease and certain cancers. “At the end of the day, it all boils dow n to i nd iv idua l act ion a nd responsibility,” says Reed Tuckson, MD, the executive vice president of United Healt h Group, a leading U.S. health care company. “Either we are going to decide to live, or we are just going to let ourselves die.” The need for the African-American community to take collective responsibility for its health and to fight against obesity is one that resonates with Dawes. Diabetes affects some members of her family, and
since retiring f rom competitive gymnastics she has supported a series of initiatives squarely aimed at eliminating childhood obesity. Dawes is convinced that if children lea r n how to ma ke bet ter food choices and if they become motivated to live an active lifestyle, they can triumph over obesity. Inspiring kids to get physically active will help them tackle weight issues, but another big plus, she adds, is that kids reap psychological benefits when t hey play sports. “Studies show that young girls and boys who pa r t icipate i n spor t s have a healthier self-esteem, more confidence and are open to overcoming cer tain challenges, setbacks and defeats,” Dawes says. “I know I fell off the balance beam many more times than I stayed on and lost more competitions than I won. But I learned about my weaknesses from each of those experiences and how to be a better athlete and strengthen my character.” During almost 15 years of competing in gymnastics, Dawes also learned the value of setting goals. She feels this skill is an essential tool that parents must teach their k ids. Sett ing goa ls a nd ma k ing physic a l ac t iv it y pa r t of t hei r daily routine are healthy habits “k id s ca n u se when t hey’r e i n their 20s, 30s or beyond, whether they’re in college or in the boardr oom,” Dawes says. “They ca n benef it f rom a ll t hese a ma zi ng qu a l it ie s t h at t hey le a r n f r om their sports experience.” Dawes believes parents can play a key role in helping to manage their children’s weight and diet. Last summer, when she teamed up with the Hormel Natural Choice campaign, “Raising Little Champions,” Dawes provided fitness and nutrition tips to families in search of ways to lead a healthier lifestyle. “The best advice that I can give to parents on trying to help their children live a healthy lifestyle is for them to be role models,” Dawes says. “If you r ch ild ren see you m a ke sm a r t de c i sion s when it comes to what you eat or when you work out, t hen t hey’re going to model that behavior too.” ■
WEIGHTY MATTERS
A recent study found that obese boys had 40 to 50 percent less testosterone than lean boys. Is that alarming? Testosterone is the hormone associated with maleness. Low levels are linked with a number of physiological effects in both young boys and men. If boys don’t produce enough testosterone, their puberty and masculine development may be delayed. (In adult men, low testosterone—or low T—may lead to diminished sexual function and desire, infertility, erectile dysfunction, hair loss, reduced muscle mass and decreased bone density.) But some doctors think the findings regarding low T among young obese boys can trigger undue alarm and push parents into drastic measures. “As long as children are growing normally and they’re otherwise healthy and have no other signs of gonadal deficiency, testicular failure or things of that nature, I don’t see the clinical relevance [of this study],” says Richard Atkinson, MD, an endocrinologist, who is also a professor of medicine and nutritional sciences at the University of Wisconsin. “I don’t think a parent would either need or want to allow their teenager to get testosterone replacement.” But parents should also know that some boys with low T before or during puberty might not mature sexually and physically in a normal way. They may fail to develop muscle mass, their voices might not deepen and body hair may fail to sprout. In addition, they could develop enlarged breasts, and the growth of their penis and testes could be stunted. If these kinds of problems occur, then perhaps the child’s testosterone level should be checked, suggests Atkinson. The study findings, he says, simply “suggests that the kids who are obese need to be watched.”
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SUDDENLY, EVERYTHING CHANGES THE DAY BEFORE SHE HAD A STROKE, 52-YEAR-OLD BEVERLY PAIGE BURNED HER HAND WHILE COOKING ON THE GRILL. YEARS LATER, SHE REMEMBERS THIS MISHAP AND OTHER SIMILAR EVENTS AS WARNING SIGNS THAT SHE IGNORED—UNTIL IT WAS TOO LATE. BY KATE FERGUSON
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o r N e w Yo r k e r Beverly Paige, June 25, 2007, dawned like any other. The day was perfect, a nd ever y t h i ng wa s t he way it should be. Pa ige was on her way to dinner with her sister and nephew. The occasion was a celebration for her nephew’s 18th birthday. As Paige sat in the car reading and talking, she felt fine. Then, she decided to move to the backseat. But when she prepared to get out of the vehicle, she felt as if her right foot had fallen asleep. Paige asked for someone to help her get out of the car. As her nephew reached for her, Paige realized with a shock that she couldn’t feel anything. Then, she heard her
Hemorrhagic strokes are considered deadly, but Paige was lucky. She awoke in Lenox Hill Hospital where she spent three days in the intensive care unit then two days out of the ICU. Then she moved from Lenox Hill to a rehabilitation hospital for therapy. She couldn’t speak, stand or walk, and she suffered temporary facial disfigurement. “I had aphasia”—the loss of the ability to use and comprehend words—“and paralysis along the entire right side of my body,” Paige says. “I had to be shown how to eat and how to use my hands to pick up a fork. Someone had to come and help me dress, and they wouldn’t let me go to the bathroom on my own.” Accord i ng to t he Center s for Disease Control and Prevention, each year almost 800,000 people in the
facility where she joined the gym. While she struggled through the workouts, she thought wryly about her days as an aerobics class instructor. “There’s a level of depression that comes,” Paige says today, looking back at the experience. “Anyone who has ever had a stroke knows that it’s also a mind disease. You know what you have to do to get up and walk, but you know you’re not going to walk t he sa me, so it becomes a downer that starts getting deeper and deeper.” Paige confronted herself often. She’d tell herself that there was so much she’d be unable to do, that she wasn’t going to be the same person. She’d torment herself with questions, wanting to reach out to friends and family, but asking herself if they’d be able to understand her. “I cut off a lot
nephew say, “Something’s wrong.” Time seemed to stand still as she watched everyone’s mouths move and their eyes grow wide. Paige remembers trying to talk with her family as they drove to the hospital. “But they couldn’t understand what I was saying,” she says. “And they were talking to me, but I couldn’t understand what they were saying.” On a day that was to be a happy occasion, Paige suffered a hemorrhagic stroke. The dangerous condition happens when a blood vessel in the brain leaks or ruptures and causes bleeding in the brain. Most commonly, hemorrhagic strokes result from uncontrolled high blood pressure or an aneurysm (when a weak area in a blood vessel wall causes a bulging or ballooning that can rupture and bleed). 2 6 R E A L H E A LT H FA L L 2 0 1 3
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United States have a stroke. In addition, although stroke is a leading cause of death for all Americans, African Americans’ risk of having a first stroke is almost twice that of w h it e s . W h a t ’s m o r e, A f r i c a n Americans are also more likely than whites to die after having a stroke. And if you have a stroke and it doesn’t claim your life, you may suffer from serious long-term disability.
As she sat in her wheelchair in the rehab hospital, Paige was concerned about this very issue. She realized it would be a long time before she could reclaim her independence and her health. During her first year of continuous rehabilitation, she had intensive physical, occupational and speech therapy. Paige also underwent additional physical therapy at another
of things,” Paige says. “I stopped calling people.” But, gradually, Paige rallied. The days she spent in therapy relearning how to speak, then stand and then walk allowed her to slowly reclaim her independence. After a little more than three months, Paige could comb her hair, shower, even take herself to the bathroom. When she was allowed to return home, she realized that she wanted and needed to reach out to people. “You still have to keep your mind active,” she says. “So I went and took some classes to help me with the aphasia and speaking.” Paige enrolled in English language arts classes at Rockland Community College. “I found myself in the classroom with these young minds,” she says, “and that really helped me.” Paige had regained her ability to
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On a nice day that was to be a happy occasion, Beverly Paige suffered a hemorrhagic stroke, a scary condition that happens when a blood vessel in the brain ruptures and causes bleeding.
Beverly Paige is a grateful stroke survivor.
CAROLYN TORELLA/COURTESY OF THE AMERICAN HEART ASSOCIATION
speak, and she was completely mobile. But she still had a problem with her right foot and so couldn’t wear her usual high heels. At her graduation from the community college, Paige took home honors. On the same day, her nephew also graduated from the University of Pennsylvania. “That’s when I got the drive to continue my education,” Paige says. She enrolled in Purchase College in the State University of New York.
But Paige also wanted to do something else. She’d become interested in advocacy. She began speaking and working with people who had suffered strokes. “Some of them couldn’t even get out of a wheelchair or speak,” Paige says. “I could see in their eyes that it’s such a deep and dark place you can get to, because people can’t understand you. Stroke can be a devastating condition.” Interestingly, Paige had advance notice of just how devastating stroke can be. “Two years before I had the stroke, my father had a stroke,” she says. “And my mother, sister and father had high blood pressure.” But despite her family’s history of hypertension, Paige never thought she was at risk of t he condition. Only after she had a stroke did she make the connection between high blood pressure and “t hese crazy headaches first thing in the morning”
and her stressful work as the vice pr esident of med ia r elat ion s at Universal Music. Paige thought that because she exercised regularly and ate healthy she wasn’t at risk of the ill ness. It’s i ron ic, a s her sister points out, that Paige used to think her family members weren’t paying enough attention to their health— and yet Paige is the one who had a stroke. Eleven years before the stroke, Paige visited the doctor with her sister once. He told her that she had borderline high blood pressure. The doctor put her on medication, but she discontinued taking the drug because it made her feel sick. “I said forget it. I’m just going to exercise more and eat less, and then I’ll be OK,” Paige recalls. “I was under a lot of pressure—a single parent who was working, with a teenage daughter, and I had a home [to pay for]—and I just felt like I had to keep going.” But it all proved to be her undoing. “My youngest sister had kept telling me to come with her to the doctor because of the headaches I kept getting,” Paige says. “She told me that if family members had high blood pressure I might have it too. But I’d ignored that.” Paige, like many people, ignored many of the common warning signs of stroke. In Paige’s case, there were the uncontrollable risk factors of her father having a stroke and of high blood pressure running in her family. In addition, she also suffered chronic unexplained headaches and vision problems, “flashes of light if I looked at something; I’d think it was my contact lenses moving,” Paige says. “Then I fell down the stairs walking to one of my rooms. I wondered how that happened. I knew my house blindfolded.” Although she found these incidents strange, Paige remained clueless. “I realized after I had the stroke that those are all signs,” she says. Of course, there are many other warning symptoms of stroke. According to the American Association
of Neurological Surgeons, the range and severity of early stroke symptoms vary considerably. But stroke signs share one common characteristic: They shouldn’t be ignored Just ask Beverly Paige. ■
THINK FAST Know these key signs of stroke; someone’s life may depend on it. There are two major types of stroke. The first is when a blood vessel ruptures and causes bleeding into the brain. This is called a hemorrhagic stroke. The second occurs when a clot blocks the flow of blood to the brain. This is called an ischemic stroke. Similarly, clots that temporarily block blood flow to the brain cause “mini strokes” and are called transient ischemic attacks or TIAs. When strokes strike, blood flow can’t reach certain areas of the brain that control different functions of the body. The result? The body can’t work the way it should, and that can create life-threatening conditions as well as temporary or long-term disabilities. According to the American Heart Association (AHA), when someone shows any sign of stroke it’s important to call for help immediately. To spot a potential stroke, the AHA suggests you remember the following acronym: F.A.S.T. Here’s what the letters mean: Face drooping Arm weakness Speech difficulty Time to call 9-1-1 (even if the symptoms stop), and make a note of the time signs started. Other signs of stroke may occur without warning too, as they did when Beverly Paige experienced severe headaches, inexplicably burned herself on the grill and suddenly had trouble walking, which led to her falling down the stairs of her own home. In addition to those symptoms, some other signs of stroke include confusion or trouble understanding, difficulty seeing in one or both eyes, dizziness and loss of balance or coordination.
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WHERE’S THE BEEF? Research shows major benefits to occasionally swapping the meat in your meals for plant-based protein. Here’s how to think vegan, be it only for one dinner, one day or the rest of your life.
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By Janna Leyde If you don’t know where to begin planning a meal without meat, Sharon Palmer, a registered dietitian and the author of The Plant-Powered Diet, suggests starting with “Meatless Mondays.” Originally a wartime campaign to regulate American food consumption during World War I and II, Meatless Mondays was reintroduced in 2003 by marketing maven Sid Lerner and the Johns Hopkins Bloomberg School of Public Health as a movement to increase public health awareness. Today, millions of people and thousa nds of schools a nd restau ra nts ac ross t he globe have ea sed i nto no-meat mode when planning their weekly meals. “It’s a l so e a s y to e at me at less during the day and occasionally have a meat meal for dinner,” Palmer says. “Or try eliminating red meat from your diet, which is the kind of meat linked with the most health risk and environmental damage.” But whether it’s Meatless Mondays, Steak-free Saturdays or barbecues sans beef, choosing to remove—or at least cut back on—the animal flesh realhealthmag.com
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Seitan is a type of mock meat made of wheat gluten. It’s popular among vegetarians who still crave meaty-tasting meals without animal protein.
Taft Foodmasters offers precooked, well-seasoned seitan that can be used in quick, tasty meals that are high in quality plant proteins. From top: a vegetarian seitan gyro, vegetarian seitan sausage and Vietnamese banh mi chay.
your backya rd ba rbecue, or tuna steaks for when the girls come over and you can finally open that bottle of white—all the grocery shopping might be very exciting—until you h it t he c he c kout l i ne. How d id everything get so expensive? Check your shopping ca rt. It’s probably loaded with meat—one of the priciest grocery items. Think about it. Meat is an ultra perishable food, and the cost of preparing, packaging and shipping this animal protein can be especially prohibitive. I n a n i n fo g r aph ic c r e ate d by Learn Vest (a personal finance site) that compares the average cost of breakfast, lunch and dinner for a meat-eater, pescatarian, vegetarian and a vegan, the chart showed that on average meat-eaters spend two dolla rs more each day compa red with vegetarians and vegans. Why? Because the most inexpensive foods are often plant-derived products. The calculations were hypothetical, but Learn Vest used grocery store prices. The total cost of one day’s mea ls for each g roup sa id it a ll: Eat less meat, and you will spend less money.
Next time you’re at the supermarket, do the math: organic chicken breast at $9.99 per pound or an 8-ounce box of quinoa for $3.29? Two 10-ounce, w i ld- c au g ht s a l mon s t e a k s f o r $8.59 or a few hu n ky por tobello mushrooms for $6.99? You’ll also pay more for higher quality meats and for more assurances that they come from natural sources (organic certification and inspection practices). It’s no wonder the price of meat can soar. Often, this isn’t the case with produce such as fruits, vegetables and grains. The reason? These foods can be bought in-seas o n o r f r o m a f a r m e r ’s m a r k e t where consumer dollars return to the local economy. And what about those benefits for the planet? According to the United
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from your plates can do wonders for your health, your pocketbook and planet Earth. The case for a meat-f ree diet is backed by research that shows eating less meat may i mprove people’s health. In a recent study that was publ ished by t he Jou r na l of t he A mer ic a n Med ic a l A sso c i at ion (JAMA), researchers followed the dietary habits of 73,000 men and women, older than 25, during a sixyear period. All study participants were Seventh-day Adventists from Canada and the United States who practiced varying types of vegetarianism; they ranged from strict vegans (who eat no animal products whatsoever) to pesco-vegetarians (who also eat seafood). The study’s findings showed vegetarians experienced 12 percent fewer deaths than non-vegetarians. Another study, conducted by Oxford University, found that vegetarians were 32 percent less likely to be hospitalized or die because of heart disease compared with those who ate meat and fish. “People who eat vegetarian or vegan diets live longer, weigh less and have lower rates of heart d i s e a s e, d i a b e t e s a nd c a n c e r,” Palmer says. In addition, besides reaping nutritional benefits, people who consume more plant proteins are, generally, happier —no joke. New resea rch from the Harvard School of Public Health states that people who are more optimistic have higher levels of carotenoids in their blood. (Carotenoids are powerful antioxidant pigment s fou nd i n red, yel low a nd orange fruits and vegetables and in dark green leafy vegetables.) And although it’s not proven that carotenoids are directly linked to happiness, these antioxidants are effective weapons that battle free radicals— molecules that can damage cells and contribute to disease—in our bodies. Another big advantage of going meatless is savings. When you plan a big meal—lasagna for dinner with the grandparents, shish kebabs for
Nations Food and Agricultural Organization, the nation’s livestock sector produces more carbon dioxide emissions than the entire transportation sector. Whether it’s farm to table or ocean to grill, the production and distribution of beef, poultry, fish and dairy cost more in money, time and resources. To process one gram of animal pr otei n r e q u i r e s 10 0 t i me s t he amount of water needed to produce one gram of grain protein. In addition, one calorie of animal protein requires 11 times the amount of fossil fuels needed to produce one calorie of plant protein. And raising livestock causes 55 percent of soil erosion in the United States. These telling facts are neatly compiled by Door to Door Orga nics (a n online g rocer designed to help consumers shop smart, shop green and shop local). Simply explained, these factoids show that the more meat we eat, the more we deplete our supply of natural resources. But t he good news i s, i f e ac h household went meat less on Mondays, or on any day of the week, we could significantly reduce our carbon footprint. Just check out this e q u a t io n : Fo r e a c h y e a r t h a t a household gives up meat for just one meal each week, this is equivalent to driving 1,160 fewer miles each year. Imagine what the mileage savings would be if we ate three meatless meals. Are you ready to take the plunge? Palmer says you can combine vegetables with grains as a great source of protein and other nutrients. “For example, you can create a stir-fry with tofu, vegetables and peanuts a nd ser ve it over a whole g ra i n, such as brown rice or quinoa,” she suggests. “This is a great source of protein that’s comparable to meat.” I ndeed, sk ippi ng t he stea k doesn’t mean it’s OK to miss out on protein—it’s an essential component of a hea lt hy diet. The Food a nd Dr ug Ad minist rat ion (FDA) recommends that 10 to 15 percent of
your daily calories come from protein. That means, for a 2,000-calorie-a-day diet, you need about 50 grams of protein—but this varies depending on a person’s age, gender, health and dietary needs.
Most definitely, going meatless to get healthy is not limited to just cutting bac k on r ed a nd wh ite meat s. Meatless diets include finding the right protein substitutes—lentils, greens, nuts, seeds, fruits and whole g r a i n s — to boost you r i nt a ke of healthy nutrients such as fiber, vitamins and phytochemicals and to reduce saturated fat in the diet. A not her wonder f u l meat less source of protein is seitan. Essentially, this meat substitute is wheat gluten washed free of its starches. M a ny p e ople s we a r t h at seit a n looks and tastes like the real thing. In addition, the mock chicken, beef or pork is popular among many vegeta ria ns a nd easy to incorporate into meatless dishes. According to Palmer, there was a time when people didn’t make meat the central focus of their meals. In those days, cooks used meats as if they were precious condiments to spice up dishes and add flair to the foods they served. As a way to slowly shif t to more pla nt-based meals, Palmer suggests people revisit this tradition. Instead of the big hunk of meat and hefty blob of mashed potatoes, white rice or noodles that currently overcrowd American dinner plates—maybe with just enough room for a small side of cooked veggies—Palmer would prefer to see something different on the platter. The new American dinner plate, she says, should have nothing at its center; instead, it should be threefou r t hs f ull of whole g rains a nd cooked or fresh veggies and fruit, while the other one-fourth should be a healthy serving of a protein-rich plant food. With all of that, who needs meat? ■
Plant Power These green foods pack high-quality protein. Plus, prepared the way dietitian Sharon Palmer says, they taste great too! Quinoa It’s pronounced keen-wah, in case you’ve been wondering, and it has a whopping 6 grams of protein per ¼ cup uncooked grain (plus magnesium, iron and calcium). Cook, add mango, black beans, tomato, corn and cilantro to make Palmer’s tasty southwestern salad. Asparagus Drizzle with balsamic vinegar and then grill ’em—so simple, so delicious. Eight spears will get you over 3 grams of protein (plus vitamins K and A, potassium and folate). Peanut butter 2 tbsps. of this snacktastic nut butter has almost 7 grams of protein (plus riboflavin, coenzyme Q10 and resveratrol). Palmer suggests making your own: Blend peanuts with a smidge of peanut oil and add a dash of cinnamon or cocoa powder. Peaches One fresh peach has 2 grams of protein (plus vitamins C and A and fiber). Halve them, drizzle with olive oil, and throw on the grill. Almond milk This excellent dairy milk substitute is low in calories and high in über-healthy omega-3 fatty acids and flavonoids. One glass is about 1 gram of protein (plus vitamin E, phosphorus and calcium). Avocado The healthy fats in this fruit will satisfy your hunger faster than a steak and provide 3 grams of protein per fruit (plus folic acid, fiber and zinc). Make a green smoothie with ½ avocado, 2 kiwis and ¼ cup of almond milk (or aloe juice), then add honey and lime juice to taste. Pumpkin seeds This great on-the-go snack is also known as pepitas. One ounce (30 grams) packs 7 grams of protein (plus zinc, glutamate and vitamin E). Kale This leafy green has almost 3 grams of protein per cup (plus iron, calcium and fiber). Chop it, steam it, blend it—or toss it with olive oil and sea salt, then bake (20 minutes at 275 degrees) for savory kale chips.
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THE RIGHT STUFF Unlike those 60-second heavy hitters, the best leave-in conditioners are lightweight lovers.
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By Gerrie E. Summers
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WHAT’S THE DIFFERENCE?
Regular conditioners contain “more thickening agents, emollients and silicones,” explains celebrity hairstylist Monae Everett. A regular conditioner loses some of its softening and hydrating properties once it’s rinsed out, and those ingredients that help achieve “maximum retention on the hair shaft” are easily washed away too. “The leave-in is a lighter, thinner version of the rinse-out conditioner,” Everett says. These benefits make them especially good for thin or wispy hair. “The heaviness of rinse-out conditioners can weigh down the style,” Everett explains. “This is especially problematic for those with fine hair.”
ISN’T REGULAR CONDITIONER ENOUGH?
The quick answer to this question is no. Unlike regular conditioners, leave-ins provide additional moisture and conditioning that last until your next shampoo. A leave-in coats hair strands to seal in moisture and also shield the hair from heat and styling damage. These convenient conditioners also help detangle strands and reduce frizz. What’s more, some leave-in conditioners contain sunscreen to protect against the sun’s ultraviolet rays and environmental damage. In addition, leave-in conditioners are also good for severely dehydrated hair. As many African-American women know, black hair tends to be dry because its curly strands prevent the scalp’s natural oils from properly coating the hair shaft.
WHAT TO LOOK FOR IN A LEAVE-IN CONDITIONER
Types of Leave-Ins: Leave-in conditioners are available in sprays and mists, creams and liquids and oil formulas. Sprays and mists are good for fine, thin hair. (Actually, many people consider detanglers to be a type of leave-in conditioner.) These products typically have ingredients that help loosen tangles and knots in the hair. Ingredients to Look for: “Conditioners should include natural oils, such as olive, coconut, jojoba or rosemary oil. Collagen is also healthy for the hair, and hydrolyzed proteins help to protect the individual strands,” Everett says. Avoid ingredients such as silicone, isopropyl alcohol, petrolatum and mineral oils. “These substances can make your hair dry, clog the pores of your scalp or cause an allergic reaction,” Everett warns. If you have curly or kinky hair, look for leave-in conditioners with emollients. If you have fine, thin hair, use a leave-in with moisturizing ingredients such as aloe, sodium PCA, hyaluronic acid, protein and panthenol.
HOW TO USE A LEAVE-IN
Apply leave-ins to damp hair. Dry hair doesn’t absorb the conditioning ingredients, unless you are using a serum. (Serums coat but don’t penetrate the hair shaft.) Just make sure that your hair is not too wet. Relaxed Hair: “For relaxed hair, leave-in conditioners should be applied to wet hair after regular conditioner is rinsed out, avoiding the scalp,” Everett says. “If [the conditioner is] in a lotion form, apply a quarter-sized amount. If it’s in a spray form, spray throughout the hair. Allow hair to dry with or without heat, then style as desired.” Natural Hair: To hydrate thirsty curls, use leave-ins the same way that’s recommended for relaxed hair. “When dry hair needs moisture, add water to the leave-in and mist into the hair,” Everett suggests. “A few sprays will go a long way.” ■ 3 4 R E A L H E A LT H FA L L 2 0 1 3
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Quick DIY, Natural Leave-Ins To avoid chemicals and synthetic ingredients, simply make your own conditioner. Celebrity hairstylist Monae Everett shares this recipe for an all-natural leave-in. The great thing about it is that you can experiment by adding different hair-nourishing oils, such as jojoba, olive, almond, avocado, coconut, safflower and rosemary. For an extra kick, try vegetable glycerin and aloe vera juice, a humectant that can be added to oils. After mixing your leave-in conditioner, keep it in a dark-colored, airtight container and store in a cool, darkened place. Prepare recipes in small amounts. Depending upon the ingredients you use, the conditioner must be applied within three to four days. That’s because natural ingredients do not contain the chemical preservatives included in commercial products to extend their shelf life. There are natural preservatives, such as vitamin E, but once exposed to air they begin to degrade. Leave-In Conditioner 2 tbsps. coconut oil 2 tbsps. shea butter (raw) 5 to 10 large drops of honey Add oils if you want (tea tree, avocado, jojoba, grapeseed, etc.) Directions Melt all the ingredients in a microwave for 45 seconds. (Set the microwave to “defrost” for better control as the oils melt quickly.) Pour mixture into a bowl and stir until well blended. Allow to sit for 15 to 20 minutes. Apply a dime-sized amount to your hair for lustrous tresses and to protect the hair from the elements.
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Many black women complain about having dry, breakage-prone hair, and we know that conditioners sof ten and moisturize tresses. So why not just leave the conditioner in our hair? In fact, some conditioners are designed for that exact purpose. But what makes these leave-in products different from regular conditioners you wash out in the shower? This quick primer will answer your questions.
stuff we love
A roundup of the latest, must-have finds for hair, skin, health, beauty and more. These products are worth every cent.
CMH Collection ($88 each, or $262–$478 for stacks) Use these stylish, designer bracelets to track your fitness goals by moving the hand-etched beads to keep count. See the entire Count Me Healthy collection at chelseacharles.com. Frownies Immune Screen SPF 15 (4 fl. oz., $39.97) Don’t leave home without putting on this natural sunscreen that softens while it protects skin from burning and damage.
(POGUE) DUSTIN FENSTERMACHER; (CHILDREN) COURTESY OF ERIC POGUE
Jackery (Giant model, $44.95) Power up smartphones, tablets, gaming devices and MP3 players fast with this convenient and stylish portable charger. Buy at amazon.com.
Color Care Moisture Masque (6.4 fl. oz., $40) Good for all hair types, this deep conditioner contains olive oil extracts to nourish tresses for a soft, silky feel.
IMAN Cosmetics Lip Affair Palette (5 shades, $5) Brush on rich colors formulated with coconut, aloe, shea and vitamin E oils that condition, moisturize and complement all skin tones. Bio Follicle Organic Argan Oil (1 oz., $19.99) Lavish on this multi-tasking oil that’s a luxurious conditioning treatment for hair, skin and nails. Available at biofollicle.com.
realhealthmag.com
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FA L L 2 0 1 3 R E A L H E A LT H 3 5
THOUGHTS
THE EXPERT SAYS
Breaking Point
You don’t have to be a victim of stress, says Kathleen Hall, PhD, a health and wellness expert. Just find little ways to control and cope with the ups and downs of life.
In small doses, stress can help you stay focused, energetic and alert. But too much of it can harm your health and life.
What are some specific ways to manage stress?
Getting Through It
Here’s how best-selling author Leslie Banks coped with stress after her baby daughter was burned by a hot iron. 3 6 R E A L H E A LT H FA L L 2 0 1 3
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When my child got severely injured, I refused to leave her again. I carried her on a front harness with me. Then, in 1992, I moved back to Philadelphia and saw an essay contest in Essence magazine—10 pages for $2,500 if you won. I thought, why not? So I sat down to write a thriller, a sexy suspense, something that I’d want to see in the movies, rather than the tale of woe I was living. Three days realhealthmag.com
Repeat the same thing for 30 seconds. This changes the neural pathways in your brain, reduces your stress levels and produces serotonin and endorphins. Another easy thing to do is just be grateful—for your child, your health or for anything. And listen to music. The minute we hear music, we produce serotonin, which reduces stress. What are the effects of stress on your mind and body? Stress can cause your memory to become vague. Learning and problem-solving become difficult. Also, your perception is limited, and you assume a defensive or aggressive attitude. What’s more, your body can become tense, and your heart and breathing rates, blood pressure, blood sugar and adrenaline surge. What are simple ways to achieve a good work-life balance? Become more mindful and present in your life. Also, realize that your life is guided by the choices that you make.
later I had 75 pages done. I’m firmly convinced that I poured my imagination onto the page because it had been the first time, since the accident happened in January 1991, that I found myself laughing and excited about something. I came to that story each day, and for just a little while I had a place to escape to...I was lucky that writing was there. It came through like the cavalry.
DREAMSTIME.COM/CHARLIEAJA
We are stressed out. Results of the American Psychological Association’s 2012 annual stress survey show that the number of people reporting extreme stress remains high. Eighty percent said that their stress level has actually increased or stayed the same in the past year. “Stress is the epidemic of the 21st century,” says Kathleen Hall, PhD, MDiv. Nicknamed “the Stress Queen,” Hall is an internationally recognized lifestyle expert on this subject as well as on worklife balance aided by “mindful living.” She’s also the founder of the Atlanta-based Stress Institute. “Stress can be a catalyst for living a life of success or destruction,” Hall says. “Some people become presidents or Nobel Peace Prize winners or discover cures for diseases when stressed, while others, when stressed, may get a disease or spiral into destructive behaviors like alcoholism, anger problems, anxiety disorders or even depression.” To beat the pressures of stress, Hall suggests that people take time for S-E-L-F care: Choose to be serene, to exercise, to surround yourself with love and to eat nourishing foods.
READER SURVEY
SPEAK YOUR MIND! (And Win Free Stuff)
Mounting evidence shows that not getting enough sleep is just plain hazardous to your health. For example, recent study findings suggest that chronic sleep deprivation can stop the body from repairing itself and leave you at risk of any number of diseases. Are you getting enough shut-eye? Please fill out the survey below and tell us about your sleep habits.
Burn calories with bellydance moves!
As a thank-you, we’ll select three winners at random whose surveys we receive and send them this fitness DVD (suggested retail price, $15.99). For official contest rules, visit realhealthmag.com/survey.
1. Has the quality of your sleep changed in the past six months? ❑ Yes ❑ No
2. Do you wake up during the night? ❑ Yes
10. Name:_______________________________________________________ 11. Organization (if you represent one):______________________ 12. Street address:_____________________________________________ 13. City & state:_________________________________________________ 14. ZIP code:____________________________________________________ 15. Email:_______________________________________________________ 16. Phone:_____________________________________________________
❑ No ❑ Sometimes
17. What year were you born?_________
3. When you go to bed, do you generally fall asleep right away?
18. What is your gender? ❑ Female
❑ Male
❑ Transgender
❑ Other
❑ Yes ❑ No
19. What is your household income?
❑ Sometimes
❑ Under $15,000
❑ $15,000–$34,999
❑ $35,000–$49,999
❑ $50,000–$74,999
❑ $75,000–$99,999
❑ $100,000 and over
4. Do you dream when you go to sleep? ❑ Yes ❑ No
20. What is the highest level of education attained?
❑ Sometimes
❑ Some high school ❑ High school graduate
5. Have your dreams become more unpleasant in the past six months?
❑ Some college ❑ Bachelor’s degree or higher
❑ Yes ❑ No
21. What is your ethnicity? ❑ American Indian or Alaska Native
6. Do you sleep in on weekends?
❑ Arab or Middle Eastern
❑ Yes
❑ Asian
❑ No
❑ Black or African American
❑ Sometimes
❑ Hispanic or Latino ❑ Native Hawaiian or other Pacific Islander
7. After waking, do you get up right away instead of snoozing for a while longer?
❑ White ❑ Other
❑ Yes ❑ No
22. Where do you get Real Health?
❑ Sometimes
❑ I’m a subscriber ❑ My doctor’s office
8. Do you use a sleeping aid to get to sleep?
❑ My church
❑ Yes
❑ A community or college organization
❑ No
❑ It was mailed to me
❑ Sometimes
❑ Other:_______________________
9. Have you ever fallen asleep at work?
23. Do you have Internet access?
❑ Yes
❑ Yes
❑ No
❑ No Fall 2013
Body language can tell you all sorts of things. Like someone is having a stroke.
SPEECH DIFFICULTY
FACE DROOPING
ARM WEAKNESS
strokeassociation.org
TIME TO CALL 911
Know the sudden signs.
Spot a stroke F.A.S.T.