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"For the mind, body and soul of today's African-American and Afro-Latino family."


Category: Blog

The Wrap, April 7

the wrap, april 7This is what happened at Black Health Matters last week:

Are you plagued by breakouts? Try these tips from our content partner theGrio to give them the boot.

Michelle Obama’s Let’s Move! program celebrates three years of fighting childhood obesity.

What does the obesity epidemic really cost this country? This infographic tells the tale.

It was a busy health news week. The Food and Drug Administration approved Invokana, a new type 2 diabetes medication. A new report finds a startling rise in ADHD diagnoses in children. And fibroids, benign uterine growths, have been linked to childhood trauma.

Some pharmacies are charging more for generic drugs, costing consumers hundreds of extra dollars each year.

 

The Wrap, March 31

the wrap, march 31This is what happened at Black Health Matters last week:

The healthy reasons for drinking coffee and green tea keep piling up. The latest: They could reduce the risk of stroke.

Where should you live if you have asthma?

We spend billions on back pain each year. Here are four tips to keep the problem in check.

Say goodbye to blisters and hello, cute summer sandals!

What do granola, veggie chips and frozen yogurt have in common? They’re on this list of foods that sound healthy but really aren’t.

Too few primary care physicians + more people in need of primary care = a looming shortage once the Affordable Care Act kicks into high gear.

Learn everything you’ve always wanted to know (including a few things you didn’t know you wanted to know) about contraception in the Black Health Matters Complete Guide to Birth Control.

Forget what you’ve heard: Stretching is an important part of getting and staying fit.

Study: Men (especially black men) who go bald at an early age are at increased risk of developing prostate cancer.

Where are the grocery stores in black neighborhoods? Find out in this controversial commentary from our content partner BET.com.

Color us not surprised by this news: Pregnant women who experience five or more stressful events are at increased risk of having a stillbirth.

Broken hearts are real, and they can heal.

 

 

Commentary: Where Are the Grocery Stores in Black Neighborhoods?

where are the grocery stores in black neighborhoods?When we talk about obesity in America, especially in low income, black and Latino areas, it’s impossible to have this conversation without acknowledging the fact that mounds of studies have shown us that there is a serious lack of access to healthy whole foods, fruits, vegetables and lean meats.

In these “food deserts,” residents unfortunately have to rely on “bodegas,” corner stores, fried chicken spots, fast food joints and the hole in the wall Chinese restaurants for their meals. And we all know that these foods are mostly processed, high in sodium, sugar and fat.

Translation: everything that is bad for us.

But here’s the question we need to be asking: Why don’t we have access to the same healthy foods and grocery stores that wealthier Americans and white folks have?

A recent report conducted at Rutgers University that analyzed grocery stores in New York City suggests that drugstore and grocery chains just don’t want to put down roots in black and low-income neighborhoods by claiming that black folks just “don’t demand them,” therefore they don’t believe they will make a profit.

Capitalism at its best.

This type of absence of chain stories in black and Latino areas is often called “retail redlining,” and it’s completely legal. And what it does is force us to have to travel elsewhere to get the things that we need. And it happens all around the U.S.

—Kellee Terrell

To read the rest of this article from BET.com, click here.

Stretch It Out, Please

stretch it outAs a dancer in my teens, I was introduced to the power of stretching as a mandatory function of my ability to do everything else my body subsequently needed to do in class and onstage. So it has been ingrained in me—and almost everyone else who’s had to use their body for a living—the importance of this simple routine in order to get the best performance out of our bodies.

This same logic applies to all exercise activities, especially as our bodies get older. I understand there is some controversy over the benefits of stretching, which my 30 years of dance and exercise experience cannot understand. Stretching provides two undisputable benefits: It improves your body’s athletic performance and decreases the risk of activity-related injuries.

 

Putting the Stretch to the Test

Consistently stretching the hamstring muscles in the back of your thighs increases your range of motion or joint flexibility, which improves athletic performance. In my body sculpt class I often do kick exercises, which both strengthen the muscles and get the heart rate up. The higher the kicks, the more effective the exercise. Who’s going to give me the higher kick? The person who just walked in off the street and started kicking, or the person whose been doing hamstring stretches? And who will have more confidence putting energy into the kicks without fear of pulling the hamstring? In both answers, of course, it’s the person whose been stretching them.

In my Pilates classes, leg circle isolations provide more benefit when they are bigger, forcing intensity of the core to maintain the body’s position. Bigger leg circles require more flexibility than little ones, so stretching both the inner thigh and hamstring muscles is an important prerequisite.

Stretching becomes more important as we age because it can offset our joint tissues’ tendency to thicken, which limits flexibility and consequently puts us at higher risk for activity-related injuries. “As flexibility in the hips and hamstrings decreases with age, we may take smaller steps,” says Lynn Millar, Ph.D., a physical therapist and professor at Winston-Salem State University. “Regular stretching can help prevent this.”

 

The Types of Stretching

There are two types of stretch exercises: dynamic and static

Dynamic stretching involves gently performing movements that will get blood flowing to your muscles and warm them up. Marching in place and side-to-side toe taps adding an upper body twist will warm up the big muscles groups so they can start running or jumping or lifting weights, increasing your workout intensity. All cardio classes should begin with these stretches.

Static stretches involve slowly stretching a muscle to its end position and holding it for a short period of time, usually 10 to 30 seconds, and should be done at the end of a cardio workout while the muscles are still warm and conducive to stretching. This type of stretching sets your body up over the longer term for bigger range of motion exercise movements and consequently better exercise results.

Stretching should not be painful. Rhythmic, dynamic stretches should be fun prep for the more difficult workout ahead. Slow, static stretching should be done carefully with the goal to gently increase your flexibility over time.

The American College of Science and Medicine recommends the following:

  • Adults should do flexibility exercises at least two or three days each week to improve range of motion.
  • Each stretch should be held for 10 to 30 seconds to the point of tightness or slight discomfort.
  • Repeat each stretch two to four times, accumulating 60 seconds per stretch.
  • Static and dynamic stretches are all effective.
  • Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

Fitness expert Benita Perkins is founder of Bennie Girl Health and Wellness Branding and Events.

The Wrap, March 24

the wrap, march 24This is what happened at Black Health Matters last week:

Ready for warm weather? You will be with this spring twist-out.

Are black male doctors becoming endangered? Check this special report from our content partner theGrio.

We have a vaccine that protects against cancer that causes HPV. Why aren’t we using it to protect our daughters?

From the “What a Relief” Files: Eighty percent of breast lumps aren’t serious.

The Affordable Care Act just turned three, but many Americans still don’t understand it.

Does your company have an employee wellness program? Lots of companies are instituting them—many with great results.

Researchers discover African-American breast cancer survivors are at increased risk of heart failure. Here’s what the experts suggest we do about this troubling trend.

Health bills are spiraling out of control. Learn a few tips to trim those health bills.

African Americans who take vitamin D supplements may significantly lower their blood pressure.

Take a few minutes out of your busy schedule for a refresher course on your partner’s erogenous zones. Then take a few more minutes to touch each other the right way!

Stir up this Mushroom, Onion and Truffle Oil Pizza from Deb’s Kitchen. Warning: One ingredient is an aphrodisiac! (We are not responsible for any lovemaking that ensues.)

Nine questions to ask before you get horizontal with a new lover.

Feed your mind.

 

The Wrap, March 17

the wrap, march 17Here’s what happened at Black Health Matters last week:

We provided facts—not fiction—about five common breast cancer myths.

Indoor air pollution can be just as hazardous to your health as the kind your find outside. Here’s how to clean up the air in there.

Our March must-have beauty list has products to keep you glowing and healthy!

Good news for parents: Many restaurants, hotels and theme parks are giving their kids’ menus healthy makeovers. But some bad news for the rest of us: product labels that say “latex free” might not really be latex free, many ovarian cancer patients aren’t receiving proper treatment and far too few adults are using condoms and practicing safer sex.

The Affordable Care Act’s Medicaid expansion plan might seem confusing. We break it down into simple terms.

Black children are more prone to food allergies. What role do genetics play in this disparity?

Is Pilates part of your workout regimen? Our fitness guru says it should be, especially if you want to strengthen your core.

About to be laid off? Make the most of your health insurance before you walk out of the door.

If cooking has become a chore, infuse it with love from this new cookbook, Feast Your Eyes on This.

A popular depression medication might be a breakthrough for sickle cell disease.

Four tips to show your feet some love!

Just how uninsured and unhealthy are African Americans? This infographic provides a clearer picture.

 

 

 

 

 

Is Pilates for You?

is pilates for you?As a fitness instructor and enthusiast, I find it exciting but difficult to keep up with the latest fitness trends and claims. Several years ago I attended a fitness conference and was overwhelmed by the “new” equipment that was touted, from rebounders (small trampolines), to Bosu balls to core boards to stability balls to jumping shoes! What was a constant theme in the midst of these “innovations” was the use of the term “core strengthening.”

In fact, nowadays you will probably find this phrase used to describe almost all exercise goals. Where does this interest stem from? One word: Pilates. Pilates is actually not new and was started after World War I by Joseph H. Pilates as a way to rehabilitate injured soldiers.  He focused on strengthening the core muscle groups, which reside from your lower rib cage to your pelvis. The biggest muscle to benefit is the transverse abdominus, which is the inner muscle that wraps around your intestines. Making this muscle stronger is great for the back because it is responsible for spinal stability.

 

How Pilates Works

Core mat Pilates work is done on the mat and is a culmination of mind and body focus that involves proper breathing and body alignment techniques. Together, these techniques allow your body to work properly to target and strengthen the core muscle groups, which are attributed to improved posture, agility and an appreciation of how much our body does for us. Dancers have long been hip to Pilates’ technique because after years of training and practice, they intuitively understand the importance of core strength.

In addition to core mat work, there are private or semi-private classes on machines whose design is based on Pilates’ original apparatus. Classes on machinery like the Cadillac and Reformer are relatively expensiv, averaging about $65 for a one-hour session, and can be difficult to find outside of the larger cities. But almost all clubs and gyms offer core mat or Pilates classes as part of their group fitness programming.  I strongly urge everyone to try a class.  It is not a process you master in the first class because it takes time to connect the mind’s understanding and the body’s response.

 

Pilates for Overall Fitness

Understanding these concepts will improve all areas of your workout regime. You will look at abdominal crunches and weight work differently. Over time you will be more cognizant of your core in your day-to-day routines. Using your core for life activities such as walking, lifting, reaching and almost all other body motions will reduce back injuries. And you will notice a change in your body; it will be longer and leaner because of the emphasis on posture.

Your lifestyle and energy levels will significantly improve because of your stronger back and abdominal muscles. Also Pilates’ internal emphasis means everyone can benefit no matter their physical condition or limitations. One or two 45-minute classes will supplement your cardio and resistance training routines, resulting in a well-rounded exercise schedule. There are many videos on the market—most helpful after you have attended a few classes to learn proper form. If you want my recommendations, email me (benita@benniegirl.com).

I believe that engaging in and learning the basic premise of Pilates empowers us to understand our inner strength, strength we may not be aware we have. Here’s how Pilates summarized his philosophy:

“I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.” —Joseph Hubertus Pilates, in 1965, age 86

Fitness expert Benita Perkins is founder of Bennie Girl Health and Wellness Branding and Events. This is reprinted from Gospel City.

The Wrap, March 10

the wrap, march 10Here’s what happened at Black Health Matters last week:

Hospitals are giving dangerous elective deliveries the side-eye.

Need to add more vegetables to your repertoire, but aren’t so fond of some of them? We share some sneaky ways to incorporate them into your diet.

Keep your eyes healthy with this eye makeup safety checklist.

Talking about miscarriages makes some folks uncomfortable, and that can make it harder for a woman to grieve and recover. Our editorial director shares her very personal story.

It’s National Nutrition Month, as well as Colorectal Cancer Awareness. We combined the two by providing tips to add whole grains into your menu. Whole grains help lower your risk of developing colon cancer.

Make sure you and your partner are making the most of your intimate moments with this sexual satisfaction checkup.

Playing favorites with your children can have a negative impact on your entire family. Here’s how to address this sticky situation.

Got any of these five pains? Run, don’t walk, to your doctor!

Anatomy of a Miscarriage

anatomy of a miscarriageMidway through my appointment, my gynecologist went silent. Her face screwed up a little, and she announced, “I don’t hear a heartbeat.”

My own heartbeat stopped, too, for a second, maybe two. “What?” I managed to croak.

She was suddenly all business. What had been a jovial visit—with a joke-filled few minutes discussing the difference between amniocentesis and chorionic villus sampling—turned into quiet desperation. I don’t remember getting dressed, but moments later I was in my car, driving through rush-hour traffic to a radiology center. Their ultrasound equipment, my doctor explained, was more sophisticated. She hoped she was wrong and that I’d return to her office and yell at her for scaring me.

 

Understanding a High-Risk Pregnancy

We hear about women getting pregnant after age 40 all the time these days. The miracles of reproductive science are so commonplace they don’t even seem like miracles anymore. Even before the age of test-tube babies and in vitro fertilization, both my grandmothers had their last children in their early 40s. Though my maternal grandmother’s final pregnancy netted twins, I don’t think anybody ever said the words “high risk” to her.

Times have changed. I knew my pregnancy was high risk. I was 43 (nearly 44), I’d already started perimenopause and the whole event was completely unplanned. Throw in a severely tilted uterus (it has caused every gynecologist I’ve ever visited to exclaim, “I’ve never seen such a tilted uterus!”), and forget the wall; the handwriting was on the ceiling.

But if I had any doubts about my pregnancy’s status, they were erased by the bright red, all-caps, 5-inch tall words stamped across the front of my medical file: “ADVANCED MATERNAL AGE.”

Three months into a new relationship with a newly divorced guy (who said during our second or third conversation that he a) no longer believed in marriage, and 2) didn’t want any more children), and I was knocked up. Preggers. With child. Confused. Bewildered.

But mostly I was thrilled. I started taking prenatal vitamins immediately and eliminated caffeine. I upped my intake of fresh fruits and vegetables. Normally a type-A workaholic and a night owl, I made sure I got the proper rest. I pulled out the list of baby names I’d been compiling since seventh grade. And I began planning how to scale back my 90-hour workweek. I was a week away from the start of my second trimester, a week away from sharing my good news with family and friends.

Then I had the missing heartbeat doctor’s appointment.

 

Just the (Miscarriage) Facts

After two ultrasounds, the radiology center confirmed my doctor’s diagnosis: There was no heartbeat. (The technician was pretty rough and cold, but that’s another blog entry for another day.) All my early preparation was fruitless; I was no longer having a baby.

I was hardly alone in my misery. Statistics show 1 in 4 pregnancies end in miscarriage, and most, like mine, occur within the first 13 weeks of pregnancy.

 

Why Miscarriages Happen

The reasons for miscarriage vary, but most of the time the cause cannot be identified. During the first trimester, the most common cause is chromosomal abnormality, meaning something is not correct with the baby’s chromosomes. But other causes can include:

  • Hormonal problems or infections
  • Improper implantation of the egg into the uterine lining
  • Lifestyle (excessive caffeine, drug use, exposure to radiation)
  • Maternal health issues (uncontrolled diabetes, thyroid disease, lupus)
  • Maternal age
  • Maternal trauma

 

Types of Miscarriage

To many women who have lost a pregnancy, a miscarriage is a miscarriage is a miscarriage, but your health-care provider may use one of the terms below to refer to the type:

Threatened Miscarriage: Some early pregnancy uterine bleeding accompanied by cramping or lower backache. The cervix remains closed. This bleeding is often the result of implantation.

Inevitable or Incomplete Miscarriage: Abdominal or back pain accompanied by bleeding with an open cervix. Bleeding and cramps may persist if the miscarriage is not complete.

Complete Miscarriage: The embryo has emptied out of the uterus. Bleeding should subside quickly, as should any pain or cramping. A completed miscarriage can be confirmed by an ultrasound or by having a surgical curettage (D&C).

Missed Miscarriage: Embryonic death has occurred but there is no expulsion of the embryo. It is not known why this occurs. Signs of this include a loss of pregnancy symptoms and the absence of the fetal heartbeat on an ultrasound. (This is the type I had.)

Recurrent Miscarriage: Three or more consecutive first trimester miscarriages.

Blighted Ovum: A fertilized egg implants into the uterine wall, but fetal development never begins.

Ectopic Pregnancy: A fertilized egg implants itself in places other than the uterus, most commonly the fallopian tube. Treatment is needed immediately to stop the development of the implanted egg. If not treated right away, this could end in serious complications.

Molar Pregnancy: A genetic error during fertilization that leads to growth of abnormal tissue within the uterus. Molar pregnancies rarely involve a developing embryo, but often entail the most common symptoms of pregnancy, including a missed period, positive pregnancy test and severe nausea.

 

Signs of Miscarriage

If you are pregnant and experience any of the following symptoms, contact your doctor immediately:

  • Brown or bright red bleeding with or without cramps
  • Mild to severe back pain (usually worse than normal menstrual cramps)
  • Sudden decrease in signs of pregnancy
  • Tissue with clot-like material passing from the vagina
  • True contractions (very painful and happening every five to 20 minutes)
  • Weight loss
  • White-pink mucus

 

Miscarriage: The Aftermath

After my miscarriage—which I handled alone and terrified—it took a full year for the emotional effects to hit me. During that year I got the “there wasn’t anything you could’ve done; it probably wasn’t your age; it was probably a chromosome problem” discussion from my doctor. I told a couple of close friends, but only in an off-hand, “don’t ask me any questions” kind of way. (“I had a miscarriage last month. Where are you going for summer vacation?”) I went back to my 90-hour workweeks without missing a beat. Of course, I did. I’m a strong black woman.

A year later I agonized. Was it that glass of wine 48 hours after conception? Perhaps the caffeine in my venti hot chocolate; I was certain I’d had five or six of them before I knew I was pregnant. I was envious of two friends who had been pregnant at the same time (though they didn’t know about my pregnancy), and who both went on to have healthy, beautiful babies. Then I was wracked with guilt over the envy. I cried with cause (mom-related Facebook posts sent me over the edge) and without provocation (the garbage man is late; bring on the tears!).

The relationship with the newly divorced guy died a quiet death, largely because we couldn’t deal with the pregnancy or our shared loss. We had one brief conversation about it that went something like this:

Me: Are we ever going to talk about it?

Him: Why? It self corrected. It wasn’t meant to be.

The handful of folks I let in on my misery squirmed when the “M” word came up. I realized that as a society we’re not comfortable with a pregnancy unfulfilled. There was no memorial service for an 11-week-old embryo. I didn’t get flowers or cards, and because I didn’t want to distress other people, I stopped talking about it. I was alone in my grief.

The American Pregnancy Association suggests women who have lost a baby take the necessary time to grieve, seek counseling and accept help. I wholeheartedly agree—now. In my haste to move beyond such a painful and sad time, I tried to rush my emotional healing process. It is only now, three years later, that I’m able to comprehend my loss and put things in perspective. When folks ask why I don’t have children in that “don’t you like kids?!” disdainful way—as a new guy I started dating did—I say, “I had a miscarriage when I was 11 weeks pregnant.”

And you know what? I didn’t care one bit that it made him squirmy and uncomfortable.

Kendra Lee is editorial director of Black Health Matters.

 

Photo: Sattva

The Wrap, March 3

the wrap march 3Here’s what happened at Black Health Matters last week:

Eggs have gotten a bad rap over the years. Here’s why they are really nature’s nearly perfect food.

We wrapped up our 28-day Heart Healthy challenge with the benefits of good vs. bad fats, red wine, the Mediterranean  diet, meditation and sleep on heart health.

The Affordable Care Act says these 14 health services must be covered starting next year.

Troubling news: More young women are being diagnosed with advanced breast cancer than they were 30 years ago.

A cancer diagnosis might leave you dazed and confused. We talked next steps with the American Cancer Society.

Just in time for March Madness, we give step-by-step instructions on how to kill your husband.