Confessions of a Worldwide Diva

Sunday, November 13, 2016

Stop asking me to empaathize with white working class--the D. Trump effect



Saturday, September 10, 2016

Closest Thing to a Wonder Drug? Try #Exercise

Closest Thing to a Wonder Drug? Try Exercise

Photo
Credit Dominic Kesterton
After I wrote last year that diet, not exercise, was the key to weight loss, I was troubled by how some readers took this to mean that exercise therefore had no value.
Nothing could be further from the truth. Of all the things we as physicians can recommend for health, few provide as much benefit as physical activity.
In 2015, the Academy of Medical Royal Colleges put out a report calling exercise a “miracle cure.” This isn’t a conclusion based simply on some cohort or case-control studies. There are many, many randomized controlled trials. A huge meta-analysis examined the effect of exercise therapy on outcomes in people with chronic diseases.
Let’s start with musculoskeletal diseases. Researchers found 32 trials looking specifically at the effect of exercise on pain and function of patients with osteoarthritis of the knee alone. That’s incredibly specific, and it’s impressive that so much research has focused on one topic.
Exercise improved those outcomes. Ten more studies showed, over all, that exercise therapy increases aerobic capacity and muscle strength in patients with rheumatoid arthritis. Other studies proved its benefits in other musculoskeletal conditions, like ankylosing spondylitis, and even some types of back pain.
For people (mostly middle-aged men) who had had a heart attack, exercise therapy reduced all causes of mortality by 27 percent and cardiac mortality by 31 percent. Fourteen additional controlled trials showed physiological benefits in those with heart failure. Exercise has also been shown to lower blood pressure in patients with hypertension, and improve cholesterol and triglyceride levels.
People with diabetes who exercise have lower HbA1c values, which is the marker of blood sugar control, low enough to probably reduce the risk of complications from the disease. Twenty randomized controlled trials have showed that patients with chronic obstructive pulmonary disease can walk farther and function better if they exercise.
Multiple studies have found that exercise improves physical function and health-related quality of life in people who have Parkinson’s disease. Six more studies showed that exercise improves muscle power and mobility-related activities in people with multiple sclerosis. It also appeared to improve those patients’ moods.
The overall results of 23 randomized controlled trials showed that exercise most likely improves the symptoms of depression. Five others appear to show that it improves symptoms in patients with chronic fatigue syndrome. In trials, exercise even lessened fatigue in patients who were having therapy for cancer.
What other intervention can claim results like these?
Even studies of older, hospitalized patients show a beneficial effect from multidisciplinary interventions that include exercise. Those randomized to such interventions in the hospital were more likely to be discharged to go home, and to spend less time in the hospital over all — and at a lower cost.
Although we don’t think of it this way, you can make a pretty good argument that exercise is as good as drugs for many conditions. A 2013 meta-analysis of meta-analyses (that’s how much data we have) combined and analyzed the results from 16 reviews of randomized controlled trials of drug and exercise interventions in reducing mortality. Collectively, these included 305 trials with almost 340,000 participants.
Diuretic drugs (but not all drugs) were shown to be superior to exercise in preventing death from heart failure. But exercise was found to be equally good as drugs in preventing mortality from coronary heart disease. Exercise was better than drugs in preventing death among patients from strokes.
Many people will be surprised at how little you need to do to achieve these results. Years ago, in an effort to get in shape, I tried the P90X routine. It proved too hard for me. Later, when I tried the Insanity workout, it beat me so badly that people at work kept asking me if I was ill. Two years ago, I tried P90X3. It was a bit more manageable, but I still couldn’t keep it up.
I have not been alone in thinking that physical activity to improve health should be hard. When I hear friends talk about exercising, they discuss running marathons, participating in CrossFit classes or sacrificing themselves on the altar of SoulCycle. That misses the point, unfortunately. All of these are much more than you need to do to get the benefits I’ve described.
The recommendations for exercise are 150 minutes per week of moderate intensity physical activity for adults, or about 30 minutes each weekday.
Moderate intensity is probably much less than you think. Walking briskly, at 3 to 4 miles per hour or so, qualifies. So does bicycling slower than 10 miles an hour. Anything that gets your heart rate somewhere between 110 and 140 beats per minute is enough. Even vacuuming, mowing the lawn or walking your dog might qualify.
Today, my goals are much more modest. Trekking from my office to the clinic and back again gives me 30 minutes of exercise. Or, I walk to the supermarket from my office to grab lunch, at a mile each way. In colder weather, I spend half an hour on the elliptical machine. Doing this five days a week gets me the activity I need.
Although it feels as if there’s nothing we can do to change people’s behavior, there is evidence to the contrary. A systematic review and meta-analysis of advice and counseling by health professionals found that promotion of physical activity works.
Doctors and clinics that made efforts to promote exercise to patients needed to engage 12 adults on the subject to get one additional adult to meet recommended levels of activity one year later. That might not sound impressive, but it’s one of the better such results.
After the Academy of Medical Royal Colleges wrote its report, an editorial in the BMJ, a prominent medical journal, countered that exercise wasn’t a “miracle cure.” Instead, the authors argued it was “the best buy for public health.”
If that’s the best “counterpoint,” then physical activity seems like a no-brainer.

Saturday, July 9, 2016

Bahamas issues US travel advisory over racial tensions

With racial tensions AGAIN on the rise, it is little wonder that more TRAVEL ADVISORIES to the United States have not been issues..... YET!!

from BBC.CO.UK

Bahamas issues US travel advisory over racial tensions


The Bahamas has issued a rare travel advisory for its citizens visiting the US, recommending particular care for young men in cities affected by tensions over recent police shootings.
The advisory warns citizens to not get involved in protests and avoid crowds.
It comes after two black men were shot dead by police in Minnesota and Louisiana, and five officers were killed at a protest in Dallas.
Some 90% of the Bahamas population is black, according to the CIA.
The advisory comes as the country, a former British colony, celebrates its Independence Day holiday, on 10 July, a time when many locals travel abroad, including to the US.
The statement, issued by the Ministry of Foreign Affairs, tells citizens to "exercise appropriate caution", especially in cities affected by "tensions... over shootings of young black males by police officers".
"In particular young males are asked to exercise extreme caution in affected cities in their interactions with the police. Do not be confrontational, and co-operate," it says.
"Do not get involved in political or other demonstrations under any circumstances and avoid crowds."
The US regularly issues travel advisories for Americans visiting other countries, but it is rare for nations to issue warnings for their citizens travelling to the US.

Sunday, April 10, 2016

DONT CALL IT A COME BACK ---AQUA ZUMBA RETURNS TO CLAYTON COUNTY GA AFTER A 4 year HIATUS






After 4 LONG years, I am proud to announce that there is once again the hip shaking, waist whining fun of  Aqua Zumba, presented by yours trully!! Im having a pool party each and every Friday beginning at 11a at J. Charley Senior Center. Be sure to check back for more information on more fun aquatic classes in the Atlanta market...coming soon!!

Sunday, February 14, 2016

ALL ROADS LEAD TO FINTESS, AFTER 50

After 50, All Roads Lead to Fitness

Want energy, good looks and a youthful attitude? Get fit!

Woman lifting weights in gym. How to look and feel good at 50 plus. (Patrik Giardino/Corbis)
Lifting weights is a great way to get fit, and stay fit, after 50. — Corbis
For too many of us over 50, health and well-being are secondary priorities. There are plenty of reasons for that — the pressure of kids, spouses, parents and jobs (and I mean all of the above).
But if we want to live long, productive lives, it's important to do one thing immediately: Get fit.
I believe that all roads lead to fitness when it comes to coping with the anxiety and fatigue that come with the stress of an impossible to-do list. Too often, we get overwhelmed and then do nothing. The good news: Incorporating simple changes into your life is easier than you think. I know, because I did it.
Soon after I turned 50, my mother and mother-in-law needed me more and more to do things like take them to doctors' appointments or help them with bills. Each of them developed complicated health issues, which required my full attention. Even more troubling, they were both diagnosed with dementia.
I also had my own household to run, a job to do, and daughters who were still teenagers. One of them was heading toward college, the other entering high school. My work was exciting, but because it was a new venture, it often required me to be at my computer 24/7.
My husband, who has an equally demanding job, was starting to feel ignored. There were days I felt like I was being pulled in way too many directions. In an effort to help everyone, I wasn't helping anyone at all, especially myself.
Because sleeping enough, exercising daily and eating well had come to seem like indulgences, I became genuinely worried that I wouldn't have the strength and stamina to do the things I had to do, or the things I wanted to do. Sound familiar?

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LET'S GET PHYSICAL: Think you're too old to run? Or maybe you'll hurt your knees? Think again.

Here's how I turned things around

  • First, I made myself a priority. Many may be depending on you, but you have to be in good mental and physical health to be of service to any of them.
  • I started down my path to fitness by going for slow runs with walk breaks, and I learned how to do push-ups and other strengthening exercises to prevent bone density loss and, therefore, osteoporosis. (Consult your doctor before starting a new exercise regimen.)
  • I scheduled annual health checkups and kept up with the latest health and wellness information specifically geared to people over 50. I changed the way I ate by cutting out processed foods and the "white stuff" (sugar, potatoes, white rice and pasta) and added lots of whole grains (quinoa and brown rice are great options), dark leafy greens and other calcium-rich foods.
  • I dropped the bad habits I'd slipped into, such as not sleeping enough and not moving my body every day. That helped me shed (and keep off) the 15 pounds I had gained after menopause.
In other words, I took complete control of my health, wellness and life.
Because experts say that to see something work, you need to give it three months, I made a commitment to try out my fitness plan for that amount of time. Sure enough, after three months I saw my health, fitness and life turn around. My energy returned, and to celebrate my 55th birthday, I ran in the New York City Marathon. I am ready for whatever's next.
Thanks to the push-ups and other exercises I now do, my body is stronger than ever. The combination of exercise and eating better changed how I look in my clothes and how I feel about my body. When I was overwhelmed by life, my shoulders would sag and I'm sure I looked like a defeated woman. Now, I walk straight, stand tall and present myself with a sense of confidence I truly feel.
More important, my key health-check numbers (cholesterolblood pressure, bone density) have improved, which has certainly diminished my risks for contracting certain diseases, illnesses and conditions such as heart diseasediabetes and some cancers that are directly linked with weight, poor nutrition and lack of exercise.

A plan just for you

While I chose a specific exercise program that includes running, walking and push-ups, there are many roads that lead to fitness. For you, it may be tennisdancingyogaswimmingtai chi,Zumbabasketball — or all of the above!
Whatever you choose, try to do something every day, even if it's just going out for a long walk. (Quick tip: Get yourself a simple pedometer and walk 10,000 steps every day.) You'll feel better and look better, and your body, mind and spirit will be ready for whatever's next.
Barbara Hannah Grufferman writes about living and aging well for AARP Media.

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