Biohacking: Is Longevity Only for the Wealthy?

Biohackers are the rage as they use medicine originally intended for another purpose to extend their life spans.  The famous medications such as Ozempic and Mounjaro, that are used to control diabetes have also been found to improve heart health , inflammation in the body, and renal health in addition to losing weight. The biohackers are also using these medications to extend their life spans.

 Some of the more famous biohackers have developed companies based on adding one particular supplement  to your diet or adding an activity to your lifestyle  to increase the lifespan of an individual.     Acquiring these supplements, medications and processes can be more than expensive.

So, is extending your life span through biohacking only for the rich?   Well not necessarily.

In a recent study researchers looked at whether adding multivitamins to the diet of people would make any difference to their  longevity?

They used epigenetic clocks, which is a biochemical test  that can be used to measure age. The tests are based upon modifications that happen with gene expression.  There are several of these clocks in use in the biohacker’s world.

Previous studies looking a multivitamin usage had shown a decrease in cataracts and in invasive cancer in those that took them.   The studies have also shown a slowing in age related memory loss and cognitive decline in those taking multivitamins daily.  With this information in hand the next question was did taking multivitamins slow down the aging process?

Well in the study using biological clocks, 5 different ones were used, and they did find that in this study with the average age of 70, over the course of two years there was indeed a slowing of the aging process by 10-20%.

Let it be said that eating a diet that is of good quality naturally, a diet that is rich  in multivitamins and nutrients is always the best. 

This again points out how important your diet is to health.  Few people though eat the wide range of fruits and vegetables need to achieve this so as a safety net, one may want to make sure they are taking a good quality multivitamin daily. It certainly will not harm most of you  and could result in some living longer.

Morning Optimism: Is Everything Really Better After a Night’s Sleep?

For those of us who watched the Super Bowl, the night might have felt long—especially depending on which team we were rooting for. As the game ended, some of us may have found ourselves saying, “Everything will be better in the morning.” But is that just a comforting phrase, or do we truly believe that things improve after a night’s rest?

Researchers decided to explore this question. Do people genuinely feel that things are better in the morning? And if so, is there a scientific reason behind this optimism? A large-scale study conducted at University College London examined the mental well-being of over 49,000 individuals to determine whether people’s outlooks actually improve after sleep.

The study assessed participants' mental health by examining factors such as depression, anxiety, happiness, life satisfaction, and loneliness. Participants answered questions like:

• “In the past week, how happy did you feel?”

• “How satisfied have you been with your life?”

• “To what extent do you feel that the things you do in life are worthwhile?”

The findings revealed a distinct pattern: People generally felt their best in the morning, with their mood declining by midnight, when they felt their worst. Additionally, mood trends varied by season, with people feeling better overall during the summer months.

Interestingly, the study also found that emotions fluctuated more on weekends but remained steadier during the workweek. Mondays and Fridays were reported as the happiest days, followed closely by Tuesdays. However, Sundays were associated with lower levels of happiness. Notably, loneliness remained constant throughout the week.

One possible explanation for this trend lies in cortisol, a hormone that plays a key role in stress response, blood sugar regulation, inflammation reduction, and immune function. Cortisol levels peak shortly after waking and are at their lowest around bedtime. Researchers speculate that this morning surge may contribute to the optimism many people feel upon waking.

The study also considered additional factors such as age, overall health, and employment status. While more research is needed to fully understand these patterns, the findings suggest that, for most people, things do seem better in the morning.

That is—unless your team lost the Super Bowl.

"Prehabilitation: Building Strength Before the Surgery"

If you've ever undergone orthopedic surgery or any major procedure, you likely know the importance of rehabilitation. Physical therapists—often called "angels in disguise"—help patients regain their strength and mobility post-surgery, earning heartfelt praise from those who’ve experienced their care.

But what if you could get a head start on recovery? Enter prehabilitation, the concept of preparing your body and mind before surgery to enhance outcomes. Recent studies highlight its transformative benefits, especially for individuals undergoing joint replacement surgeries.

Why Prehabilitation Works:

1️. Strengthens Muscles: Building muscle strength in advance prepares your body to better support new joints. Research shows patients who prehabilitate experience less pain, fewer complications, faster recovery, and shorter hospital stays.

2️. Boosts Nutrition: As we age, protein intake and muscle mass often decline, which can hinder recovery. Prehabilitation focuses on improving nutrition, particularly protein consumption, to optimize muscle health before surgery.

3️. Supports Mental Health: Surgery-related anxiety is common. Prehabilitation includes techniques like relaxation, meditation, and stress management to ensure emotional readiness, which contributes significantly to the healing process.

A Path to Recovery Success:

If surgery is on your horizon, talk to your healthcare provider about prehabilitation. Incorporating physical strength training, nutritional planning, and mental wellness into your preparation can transform your recovery journey, making it smoother and less painful.

By investing in these steps beforehand, you’ll be on the road to a healthier, pain-free future—ready to embrace life with renewed strength and confidence.

You Are What You Eat: The Surprising Link Between Diet and Cognitive Health

As we continue our journey of intentional health, the phrase “You are what you eat” rings truer than ever. The impact of our food choices goes far beyond physical health—it profoundly affects our cognitive well-being.

A recent long-term study led by Dr. Dong Wang at Brigham and Women’s Hospital reveals a compelling connection between diet and brain health. The research, spanning over four decades and involving 133,771 participants, examined the effects of processed red meats like bacon, hot dogs, and bologna on cognition and dementia risk.

Key Findings:

1️.Consuming more than two servings per week of processed red meats was linked to a 13% higher risk of dementia.
2️. Swapping processed red meat for healthier alternatives significantly reduced dementia risk:

• Fish: 28% lower risk

• Nuts and legumes: 19% lower risk

• Chicken: 16% lower risk

Interestingly, while unprocessed red meats like steak and hamburgers did not show a strong link to dementia, frequent consumption was associated with declines in memory, executive function, and attention.

What Does This Mean for You?

To support brain health, consider:

• Reducing processed red meat in your diet.

• Incorporating nutrient-rich alternatives like fish, nuts, and chicken.

• Being mindful of your gut health, as the gut microbiome plays a pivotal role in metabolizing red meat and may contribute to these effects.

This study underscores the importance of thoughtful eating choices.

Protect your brain—one meal at a time.

Rethinking Alcohol: A Surgeon General’s Call for Awareness

Dr. Vivek Murthy has been a voice of truth and comfort during his tenure as the nation’s Surgeon General, serving as the top medical officer in the United States. As his time in office draws to a close, he has once again offered the nation much-needed but perhaps unwelcome information. Just as his thoughtful statements on loneliness and children’s internet use resonated widely, his latest message on alcohol consumption is equally insightful and timely.

Most people understand that tobacco is a carcinogen and that smoking adversely affects health. Tobacco products have carried warning labels for decades. However, fewer people realize that even so-called "acceptable" levels of alcohol consumption—such as two drinks a day for men or one drink a day for women—can also harm their health.

Inside the body, alcohol breaks down into acetaldehyde, a compound that binds to cellular DNA, causing damage. This can lead to uncontrolled cell growth, resulting in malignant or cancerous tumors. Furthermore, alcohol generates oxidative stress, which increases inflammation, another factor that damages DNA. Inflammation, as many experts agree, is a driving force behind numerous illnesses.

Emerging and ongoing research underscores the dangers of alcohol consumption. Each year in the U.S., alcohol contributes to 20,000 cancer-related deaths and 100,000 new cancer diagnoses. It is the third leading preventable cause of cancer, following tobacco use and obesity.

Cancers linked to alcohol include breast, mouth, liver, colon, esophagus, rectum, and pharynx. Alarmingly, the World Health Organization (WHO) has declared that no amount of alcohol consumption is safe.

Scientists are also revisiting past studies that suggested moderate wine consumption could benefit heart health. They are now questioning the validity of those conclusions, particularly considering evidence linking alcohol to atrial fibrillation, a heart arrhythmia.

As the festive holiday season, with its often-heavy alcohol consumption, comes to an end, this may be an opportune moment for reflection. Many individuals consider adopting “dry” or alcohol-free months, and with this new understanding of alcohol’s risks, such efforts may feel even more worthwhile.

For those seeking help to reduce their alcohol intake, numerous national resources are available and accessible 24/7:

•   Alcoholics Anonymous (AA): Offers peer support and local meetings for individuals seeking sobriety. Find a meeting near you or attend online at www.aa.org.

•   SMART Recovery: Provides science-based self-help programs and online tools to overcome addiction. Visit www.smartrecovery.org for resources and meeting schedules.

• Substance Abuse and Mental Health Services Administration (SAMHSA): A national helpline offering free and confidential support, treatment referrals, and information in English and Spanish. Call 1-800-662-HELP (4357) or visit www.samhsa.gov.

• National Institute on Alcohol Abuse and Alcoholism (NIAAA): Offers extensive educational resources and tools to find treatment options. Learn more at www.niaaa.nih.gov.

• Al-Anon: Provides support groups for friends and family members of those struggling with alcohol use disorder. Visit www.al-anon.org to find a meeting or access online support.

• Shatterproof: A national nonprofit organization offering tools to navigate recovery and connect with local treatment providers. Visit www.shatterproof.org.

At the heart of Dr. Murthy’s message is a call to prioritize health. Evaluating the role of alcohol in your life and making adjustments, even small ones, could have profound benefits for your well-being.

Caring For Your Body in 2025 Embracing Intentionality and Non-Negotiables for Better Health

As the year ends, it’s a good time to reflect on your health and the progress you’ve made over the past 12 months. If things didn’t go as planned, don’t lament. Instead, focus on your goals and what you’re willing to do to achieve them in the coming year.

We are all works in progress. Our bodies are constantly changing and staying attuned to these changes is essential. While it may be tempting to wish you felt, looked, or acted as you did five or ten years ago, the reality is that aging is inevitable. Each moment brings you into a new phase of life and taking care of your body becomes even more critical.

As we welcome 2025, here are some essential steps to care for the body you inhabit:

1. Take Responsibility for Your Body

You may not be as tall, fit, or attractive as you’d like, but this is the body you’ve been given—and you can’t trade it in for a new model. Embrace its quirks and peculiarities and treat it with the care it deserves.

2. Know Your Numbers

Stay informed about your key health metrics, such as blood pressure, cholesterol, blood sugar levels, and kidney function. This is especially important if you have a family history of certain conditions. While genetics may load the gun, your lifestyle is what pulls the trigger.

3. Understand Your Family History

Knowing your family’s health history doesn’t mean you’re destined to inherit their ailments, but it equips you with the knowledge to make better choices. Remember, knowledge is power.

4. Prioritize Non-Negotiable Lifestyles

a. Sleep

Good sleep is foundational to longevity. Restorative sleep, which includes deep sleep and REM (dreaming) cycles, is when your body heals and your brain consolidates memories. Practicing good sleep hygiene—consistent bedtime, limiting screen time, and creating a comfortable sleep environment—is non-negotiable.

b. Nutrition

What you eat plays a significant role in your immediate and long-term health. Diets high in sugar, preservatives, and additives can be detrimental. The typical American diet—rich in white bread, pasta, rice, and other refined carbohydrates—can exacerbate conditions like diabetes, especially if you have a family history.
Aim for a diet of fresh or frozen foods free from pesticides, preservatives, and additives. Cooking your meals allows you to control what you’re putting into your body. Avoid sugary sodas, juices, and artificial sweeteners—this is another non-negotiable.

c. Exercise

Incorporate at least 150 minutes of exercise into your weekly routine. Physical activity boosts your physical and mental health, making it an essential component of a healthy lifestyle.

d. Hydration

Drink plenty of water—but avoid water from plastic bottles to reduce exposure to harmful chemicals.

5. Embrace Intentionality

Taking care of your health requires effort and intentionality. Stepping away from convenience foods, preparing your own meals, and building healthy routines may take time, but the rewards are immense.

As we step into 2025, let’s commit to making health a priority. By embracing these non-negotiables, you can set the foundation for a healthier, happier year ahead.

Understanding Hair Loss: Causes, Effects, Proper Care

Hair loss is a common condition, affecting more than 80 million Americans. Known medically as **alopecia**, it has various causes and can impact both men and women alike. Understanding the nature and history of hair loss is crucial for identifying its cause and seeking appropriate treatment.

Key Questions to Consider

The Nature of Hair Loss

- Was the hair loss abrupt or gradual?

- Is the scalp involved? Have there been changes such as dryness, itching, or flaking?

Medications and Trauma

- Have you started any new medications, supplements, or treatments?

- Was there any physical trauma to the scalp, such as tight braiding, hair pulling (whether traumatic or self-inflicted), or injuries?

Medical Conditions and Nutrition

- Has there been a recent diagnosis or suspicion of a medical condition such as thyroid disease or autoimmune disorders?

- Are there nutritional issues or sudden weight changes (either gain or loss)?

Family and Emotional History

- Is there a family history of hair loss, particularly among men or women as they age?

- What was your emotional state before the hair loss started? Could stress or emotional trauma have been a factor?

The Emotional Impact of Hair Loss

Hair loss is not merely a physical condition; it can have profound emotional consequences. Individuals experiencing moderate to severe hair loss often suffer from:

- Increased **anxiety** and **depression**, which can impact work performance and daily functioning.

- Reduced **quality of life**, as hair loss can diminish self-esteem and overall enjoyment of life.

Acknowledging the emotional toll is not a weakness—it is an essential step toward healing and self-care. Hair loss can be deeply distressing, and seeking support is a sign of strength.

The Importance of Early Intervention

If you notice hair loss, consult your healthcare provider promptly. Pay attention to the **sequence of events** and any accompanying changes to your scalp or overall health, as discussed earlier. Early diagnosis can make a significant difference.

Be Cautious of “Miracle Cures”

While the internet is full of products claiming to regrow hair—such as oils, potions, and gadgets—it’s essential to be cautious. Always ensure treatments are:

- Well-tested and scientifically supported.

- Recommended by a trusted healthcare provider to avoid harm to your hair, health, and finances.

Final Thoughts

Hair loss is a serious event that deserves attention, both medically and emotionally. If you are experiencing hair loss:

- Acknowledge its impact on your emotional well-being.

- Seek appropriate care from a healthcare professional.

- Practice kindness toward yourself—this journey requires patience and self-compassion.

By addressing hair loss with proper treatment and support, you can improve both your physical health and emotional well-being. Remember, caring for yourself is a sign of strength.

Understanding Ageism: Breaking the Barriers

What is Ageism?

Ageism refers to prejudice or discrimination based on a person’s age. It manifests in various aspects of life, particularly in employment, where older individuals may be overlooked for advancement or denied opportunities altogether. However, the impact of ageism extends far beyond the workplace.

Ageism in Healthcare

A European study revealed that older adults were more likely to be denied life-sustaining treatments simply due to their age. Similarly, another study found that older adults were often excluded from clinical trials, even for conditions predominantly affecting their demographic.

Dr. Hannah Swift, PhD, from the University of Kent, notes that ageism operates on multiple levels. Categorizing individuals by age often leads to stereotypes, assumptions, and unrealistic expectations, which can create significant problems. For instance, healthcare providers may unintentionally use patronizing language or offer unnecessary assistance, assuming that an older patient is less capable cognitively or physically.

Dr. Ray Mannheim, PhD, emphasizes that older age is often incorrectly associated with declining health or frailty. In reality, older adults are an incredibly diverse group, with varying health conditions, activity levels, and abilities. These stereotypes can shape how providers interact with older patients, often assuming frailty or memory issues without basis. Importantly, being older does not automatically equate to illness or cognitive decline.

The Impact of Ageism

Studies show that age-based discrimination significantly impacts the physical, mental, and social well-being of older adults. Globally, ageism correlates with worse health outcomes, including:

•  Reduced willingness to adopt lifestyle changes, increasing the risk of cardiovascular events.

•  Higher rates of depression.

• A decreased sense of autonomy and well-being.

Ageism in healthcare can lead to overlooked treatment opportunities, worsening outcomes for older patients across all countries.

What Can Be Done?

As more healthcare providers receive training in geriatric medicine, many are beginning to see older adults as individuals with unique strengths and needs. Older adults, too, can play an active role in combatting ageism by advocating for themselves.

Tips for Older Adults to Advocate for Their Health

1. Be Proactive: Ensure your healthcare provider treats you as an individual, not just by your age. Discuss all aspects of your health and lifestyle.

2. Stay Up-to-Date: Continue routine screenings like mammograms, bone density tests, PSA levels, and colorectal exams. Ensure vaccinations are current, and monitor key metrics like cholesterol, glucose, and blood counts.

3. Demand Lifestyle Guidance: Advocate for lifestyle counseling and personalized advice to maintain physical and mental activity. Remember, it’s never too late to improve your health.

4. Challenge Stereotypes: Remind healthcare providers that most older adults do not suffer from cognitive decline and are capable of leading independent, fulfilling lives.

5. Focus on Whole Health: Emphasize that your illness, if any, is only one part of who you are, not your entire identity.

Down with Ageism!

Ageism has no place in modern healthcare or society. Older adults deserve equitable treatment, respect, and acknowledgment of their individuality and potential. Let’s strive to eliminate age-based assumptions and ensure everyone, regardless of age, receives the care and support they deserve.

Remember, age is not an obstacle. It’s a part of life—and life is always worth thriving for.

Medical Advice For Going Back To School

I know that most are still in the mist of the summer fun. Many are still on vacations, going to family reunions, visiting friends and family but alas this will come to an end.

Though I know to some the word I am getting to utter is a bad word, we must start to consider that within a month most kids around the country will be back in “SCHOOL.” There I said it.

As we consider returning to the old books, there are a few things we might want to look at.

During the summer months bedtimes get pushed back because most can sleep latter. Remember the number one determinant of longevity is sleep. So this is a prime time to start to pull up those bedtimes to ensure those little brains are getting adequate sleep so they can perform stellar during the school day.

Make sure those before school visits to the healthcare provider have been performed. Make sure that all immunizations are up to date.

Check on the medications that the little ones are taking. Do they need refills. This maybe particularly so for those that take medication for

attention deficit disorder . Many parents curtail those meds during non-school time, but they may be needed to ensure your child is able to perform at the top of their ability and control their behavior.

Consider those extra curriculum activities. What does your little one really enjoy, what will benefit them long term with learning how to manage their lives and dealing with others such as being on teams. Will they have time to sleep, will they have time to be a child. Is their being in that acclivity more for you(the parent) than the child. Take a critical look.

Now getting school supplies is important. Each little one wants to look good and have the necessary equipment to perform in school. There are give aways each year for this but be cognizant and considerate. There are many kids in need.

Make sure your little ones start the day off with good nutritious food. Their brain needs energy from real food. Be careful of processed foods. If a food has more than 3 ingredients it most likely is processed and should be suspect. The preservatives and additives may have long term effects on their bodies. Yes, food is expensive but the QUALITY of the food one eats is most important to longevity and success in life.

Consider the mental health of your little one. Everyone needs to be loved, made to feel special and know that someone has their back. Not all parents and caregivers know how to do this in a healthy way. How your little one is treated now will affect how they develop and even how they treat their own children. Trauma that parents experience before and with child have now been found to affect the lives of the children they bear. If you know you need help in the area of parenting skills get it.. There are many waiting and wanting to help.

Remember the little one did not ask to come here. Provide a drama free, healthy, happy life for them. Just as you would have wanted for yourself.

Dealing With A Bad Back

One of the most common complaints that people in general have is that of lower back pain. It affects people of all ages, weights, physical fitness levels and occupations. So many times a misstep or error in the mechanics of lifting can result in an injury to the back.

Many times people suffer from the injury and only if it is very annoying, painful, or recurrent do they seek medical attention. Unfortunately, though, for many that injury may be the start of many episodes and years of pain. Studies have shown that 7 out of 10 people who experience back pain will have another episode within a year.

If one is having pain it may be wise to seek medical care to make sure a serious problem is not the reason for the pain. Certainly, if any numbness occurs this should be checked out by your primary care provider or emergency room.

Researchers in Australia looked into this problem. Patients there with back pain were enrolled in the so-called Walk Back trial. Here half were enrolled in a six-month program that included physical therapist for six visits. These visits included

education about back pain and proper mechanics of lifting and caring for their back. They were also enrolled in a progressive walking program. Here they were expected to increase their ability to walk each week. The goal of the program was to work up to walking five days a week for 30 minutes by the end of the six-month program . The other participants in the study were not given this intensive care.

It was found that those in the educational and progressive walking program benefited greatly from the intervention. They had a marked decrease in their back pain and episodes of pack pain. It was felt that this intervention with education and modification in lifestyle was a cost-effective manner of decreasing the burden of back pain.

So, if you are one of those suffering from back pain, consider visiting your physical therapist for some education about the mechanic of your back and instruction in possibly how to lift objects and moving your body in space. Definitely though consider adding walking to your lifestyle.

Place yourself on a progressive plan of increasing your walking each week during a six-month period until you get up to walking 30 minutes, five days a week. Walking indoors or outdoors, this lifestyle modification is a winner on many fronts from strengthening your body, to losing weight, to improving your ability to deal with stress. What a great way to possibly save yourself and relieve that pain in the back.

Cut The Salt!

Salt has been used by humankind for hundreds of years as a preservative of food. With our present state of knowledge our need for the usage of salt as a preservative has decreased tremendously but our love for the taste that salt makes our food have has not changed.

We love to salt our food . Some people will not eat certain foods without that salt. Others will refuse to even taste their food without first salting it. It is a habit that has its consequences.

Worldwide we see that salt has a detrimental effect on the health of people. We see increased cardiovascular effects to those with increased salt intake in their daily diet.

The US Department of Agriculture recommends a total daily intake of 2300 mg of sodium a day for the average American, 14 year of age and older.

Studies have shown that most Americans are clocking in at 3400 mg of sodium a day. The majority of this comes from prepared foods. This means the sodium is already in the food. Sodium and salt are not the same thing. Sodium is a mineral and salt is composed mostly of sodium.

Studies have shown that only 10 percent of the salt comes from salt added. A Big Mac has 970 mg of sodium, a large serving of French fries has 350 mg of sodium and a typical can of Coke has 50 mg of sodium. If you add all of that together you have 1370 mg of sodium in that quick meal. That only leaves

930 mg of sodium for the rest of the day in order to keep your number at the 2300mg of sodium that is recommended per day.

So especially if one is eating a lot of prepared food there is a huge challenge in following the rules and staying healthy.

Ther is no question that the increase in the sodium in the diet is detrimental to your health. So how about lowering your sodium or salt intake by using salt substitutes? Now let us be honest . It will take a little time to get used to the lowered salt intake, but those taste buds will adjust, and you are worth it.

First let’s look at hot sauce. It has salt, vinegar, sugar, and other seasoning but can add that extra taste to your food with less sodium.

How about looking at potassium-based salts? It has that little taste that some will like. They will not work for those with kidney disease but for those who are potassium deficit, it is a good alternative.

Next think about adding lemon or lime juice. Just a quick squeeze can give that illusion of salt to the food in a healthy way. Herbs such as garlic or onion powder are sodium free and can add that zest to your food.

MSG or monosodium glutamate has 125 mg of sodium per on quarter teaspoon versus the 590 mg of sodium per one quarter teaspoon of table salt. Yes, this is the MSG that was in controversy a few years back. Its name has been cleared by the Food and Drug administration.

Lastly consider using more plant-based food that have not been altered or processed. These are healthier for you and look at the Mediterranean diet for inspiration. It is well known that these are heart healthy.

For those of you who want to use Sea salt, which has 560 mg of sodium for one quarter teaspoon or Himalayan salt that has 590 mg of sodium per one

quarter teaspoon, regular table salt has 590 mg of sodium per one quarter teaspoon and the table salt has iodine in it which is a needed mineral for the body. So, No Go, on the Sea salt and the Himalayan salt.

Yes, it will take effort to learn to enjoy your food without that added salt . It will take even more effort to pull yourself away from processed foods that carry the majority of the salt. I tell my patients that if a food has more than 3 ingredients , it probably is not good for you.

Yes, it does take time and effort to make sure you are eating well but what you put in your mouth is the only thing your body has to make you out of. Give your body the best you can, you deserve that.

COVID-19 An Unwanted Summertime Guest

Wow, it is hot outside. Most of your concerns are about keeping cool and staying hydrated, and well they should be. That heat out there is nothing to play with and with the intensity and longevity of the heat it can be a real problem.

You know how important it is to stay hydrated and to make sure the kids in your life stay hydrated. You know you need to check in on the older people in your life and make sure they have adequate air conditioning and are staying hydrated. Watch those alcoholic drinks as they may well dehydrate you, not your real goal in the heat.

You know how important it is to wear sunglasses to protect your eyes and to make sure the kids in your life are also doing so.

It is summer and a time that is ripe for fun, lazy days, trips and just goofing off. It is a time when fifty million family reunions will be held. Here you get to remember who you are, what your family is about, community and love.

While having all of this fabulous fun it is important that planners of these fantastic reunions make sure all are safe. You will be seeing members of your family from near and far. Some you will know and others you are just meeting.

Of course the food will be plentiful, totally fabulous, most likely not the healthiest but it is just for the weekend. All know how to keep the cold foods cold and the hot foods hot to prevent food poisoning. Auntie Mary has the sanitizer gel, and it will be passed around (not necessarily your best move, washing hands would be better). The obligatory hugs and kisses will be plentiful, no seven feet distance will be kept. It is summer and we can hug and be merry.

Well hold up. Yes mam , it is summertime, but Public Health officials want you to be well aware of the COVID-19 Summer Surge. The unwanted visitor to your outings.

COVID-19 is out and about and loves to party and be seen as you do also. It likes to visit and travel around. It is just not a wintertime friend It is the all year-round buddy that bring its illnesses with it every step of the way.

You know what carnage it can bring. So, you must not put down your defenses. Consider having attendees’ self-swab for COVID-19 before attending the events as a way of protecting all others especially the older and ill members of the family. Consider when traveling on planes, trains, and busses that a good quality mask be worn ( not cloth and cute but of woven material that is certified to be effective ). Wear that mask over your nose not under your nose (that helps no one) and under your chin. Be considerate and stay away from the family if ill.

Yes, COVID-19 is that unwanted guest that you must strive to keep out. Kick him out of your fun times.

Back To School!

I know that most are still in the mist of the summer fun. Many are still on vacations, going to family reunions, visiting friends and family but alas this will come to an end.

Though I know to some the word I am getting to utter is a bad word, we must start to consider that within a month most kids around the country will be back in “SCHOOL.” There I said it.

As we consider returning to the old books, there are a few things we might want to look at.

During the summer months bedtimes get pushed back because most can sleep latter. Remember the number one determinant of longevity is sleep. So this is a prime time to start to pull up those bedtimes to ensure those little brains are getting adequate sleep so they can perform stellar during the school day.

Make sure those before school visits to the healthcare provider have been performed. Make sure that all immunizations are up to date.

Check on the medications that the little ones are taking. Do they need refills. This maybe particularly so for those that take medication for

attention deficit disorder . Many parents curtail those meds during non-school time, but they may be needed to ensure your child is able to perform at the top of their ability and control their behavior.

Consider those extra curriculum activities. What does your little one really enjoy, what will benefit them long term with learning how to manage their lives and dealing with others such as being on teams. Will they have time to sleep, will they have time to be a child. Is their being in that acclivity more for you(the parent) than the child. Take a critical look.

Now getting school supplies is important. Each little one wants to look good and have the necessary equipment to perform in school. There are give aways each year for this but be cognizant and considerate. There are many kids in need.

Make sure your little ones start the day off with good nutritious food. Their brain needs energy from real food. Be careful of processed foods. If a food has more than 3 ingredients it most likely is processed and should be suspect. The

preservatives and additives may have long term effects on their bodies. Yes, food is expensive but the QUALITY of the food one eats is most important to longevity and success in life.

Consider the mental health of your little one. Everyone needs to be loved, made to feel special and know that someone has their back. Not all parents and caregivers know how to do this in a healthy way. How your little one is treated now will affect how they develop and even how they treat their own children . Trauma that parents experience before and with child have now been found to affect the lives of the children they bear. If you know you need help in the area of parenting skills get it.. There are many waiting and wanting to help.

Remember the little one did not ask to come here. Provide a drama free, healthy, happy life for them. Just as you would have wanted for yourself.

You Are What You Eat

You are what you eat is a statement that is simple but also difficult to understand.   What you put in your mouth is the only thing your body has to make you out of.  So as the adage goes junk in junk out.  

In this era of food insecurity, where so many have limited amounts to eat with limited nutritional value the fact that you are what you eat has more meaning for the quality of your life.

The quality of what you eat is one of the tenants of longevity that healthcare providers preach daily.

Asking their patients to try to get in those 4-5 fruits and 4-5 veggies each day.  Asking their patients to remember to try to get those fruits and veggies without pesticides.

Asking them to make sure they are adequately hydrated with non-sugary drinks, with no artificial sweeteners and plenty of water.

Then there is looking at the source of their foods and how they were grown.  In the ideal situation one would avoid farm raised fish and only eat wild caught fish.

For those beef eaters make sure that the beef is grass feed and not corn feed. Making sure the chicken is organic and free range.

If you are not a meat eater but ingest plant-based burgers and chicken,  do think about what chemicals went into making the plants look like and taste like beef or chicken.

For those that realize they are not getting all of the vitamins and minerals they should be getting from their food do be careful as you are supplementing.  As I have said before, not all supplements are equal. In China and India there are no standards for these supplements.   A good buy with a $2.00 bottle of vitamins may not really be a good buy.

Also be careful about what you take in your supplements.   What may be good for your friend may not be good for you.   Do discuss with your healthcare provider what supplements you are taking.  You are taking them for a reason, and they do have consequences in your body.   Do not keep them a secret from your healthcare provider.

Remember that the majority of fast food is just that.  It is fast food but not quality food.  Many are prepared with vegetable oils that cause inflammation in your body.  The excess calories cause you to gain weight.   Many have additives and preservatives that are not good for your body.

Watch prepared food that you buy at the grocery stores.  Again they have preservatives and additives.  Science has mastered the taste; mouth feel and smells that make you want to eat these foods.

Watch the sugar and refined products that you eat. Remember that sugar lights up the same area of the brain that cocaine does.  Sugar is addictive.

Does all of that make a difference?  Yes it does.  Try to eat the best quality of food that you can.  Be particular about what you put in your body.  It is the only body that you have. It deserves to be taken care of properly.

I often say some of my patients take better care of their cars than they do their bodies.  Do not be one of them.

What do you know about PAD?

During the year we pay special attention to different diseases.  We try to bring information to the forefront about these illnesses.  One of the conditions that we highlight his month is    Peripheral Vascular Disease or PAD.   This is a particularly insidious condition that robs many people of their freedom and their lives.

Did you know that it is estimated that a leg is amputated every 30 seconds worldwide due to diabetes?  Did you know that 65,000 to 75,000 amputations are performed in the US each year?  Did you know that African Americans are more likely to undergo amputations than Caucasians.  Did you know that 8000,000 people live with PAD in the US today.

PAD happens when the arteries that carry blood to your extremities are blocked.  Those life-giving arteries may become blocked by plaque or cholesterol and the blood is not able to make its way to the extremity.  When this happens to the arms it may result in the loss of an arm or hand or finger.  When this happens to the legs there maybe the loss of a leg or foot or toes.

We see this same mechanism in the brain where we may see a stroke or when the arteries of the heart are involved, we could see a heart attack.  

There are certain medical conditions that seem to invite PAD to the table.  We know that one in three people who are 50 years of age and older who has diabetes will also have PAD.  We know that those that have heart disease, high blood pressure, elevated cholesterol, that are overweight or have chronic kidney disease all are at increased risk for PAD. 

If you smoke or use tobacco products there is a four times greater risk that you will develop PAD.  Those that have little to no physical activity are also at increased risk of PAD.  One of the most important risk factors is if there is a family history of PAD you have an increased risk.  As one ages especially after the age of 60 there is again an increased risk of PAD.

  One of the most shocking facts is that there is an increased risk of PAD in the African American population.  There is two times greater risk of PAD than in the Caucasian population.

 So what are the signs and symptoms one should be looking for?  Leg cramping is one of the symptoms.  If you noticed that one time you could walk four blocks with no difficulty and now you have cramping in your legs with two blocks that is a symptom.

If you notice that at one time you had a lot of hair on your legs and now the amount of hair has decreased or is nonexistent, this is a problem.

If you notice that sores on your extremities are taking a longer time to heal, there may be a problem.  If there are discolorations of the feet such as they are purple in color, there may be a problem.   If there is just pain in those legs and feet while you are just resting or there is numbness, heaviness, or cold feet there maybe a problem.  A fact that just blows things away is that 40% of people who have PAD will have no symptoms.

Because of this fact we all must be proactive in making sure PAD does not affect you.  Make sure you have your healthcare provider to look at your feet and legs.   They may want to do testing to make sure there is adequate blood supply to the area.  They may do doppler or ultrasound studies, take the blood pressure in the legs as a way of accessing the arteries, do labs to check on the cholesterol and renal functions,

There are things you can do to fight PAD.  One is to become and stay active.  If you smoke or use any tobacco products, stop them.  They are extremely damaging to your body. Eat a diet that is heart healthy.  Eat more fruits and veggies, limit your fatty foods and salty foods.  Take good care of your feet.  Get care for those bunions, calluses and fungal infection promptly.  Make sure your shoes fit well. 

PAD is a disease we all must be aware of and fight.  Now go out and get those feet checked. 

Diabetes Is Complicated

To say that diabetes is complicated is an understatement. Diabetes is when the blood sugar is elevated over a prolonged period of time. Initial symptoms may include frequent thirst, increased urination and increased apatite. The problem though lies in the consequences that happen in those with diabetes. These patients if left untreated may unfortunately manifest many health problems. Serious long term complications include heart disease, stroke, kidney disease, foot ulcers, damage to the nerves of the feet, eye disease and loss of cognitive skills or dementia.

Diabetes comes about when the pancreas that makes our insulin, that the body uses to keep our sugars under control, is either not making enough insulin, the quality of the insulin made is defective or the cells of the body are not responding to the insulin that is being made. This results in the sugar numbers being elevated and the complications start to add up.

There are over 30.3 million or 9.4% of Americans are diagnosed with diabetes in America. Add to that the 84.1 million people that are pre diabetic in this country and you can see that we have a huge problem on our hands.

When the body does not make insulin, it is called Type 1 diabetes. The more common diabetes is Type 2. Here we see the cells of the body not respond to the insulin that is being made. As we age though we progressively make less insulin each and every day so we may see a lack of insulin also. This is why we previously would see Type 2 diabetes in people as they got older. The significant increase in obesity, especially in the young, means we are seeing a huge increases of diabetes in younger people. Obesity increases the occurrence of diabetes as does inactivity. Diabetes at least doubles a person’s risk of early death.

As we see more and more people develop diabetes the medical profession has finally said we need to be more aggressive. Recent thoughts have led to the adoption of treating the patient earlier in the course. The pre diabetic is where the treatment should begin. Not allowing the patient to have years of elevated glucose readings and then starting treatment.

When we speak about diabetes many patients would be afraid that they would be starting on insulin. We are at a space in time where we are fortunate to have

several great medications that are quite effective in correcting the defects that diabetes causes in the body, and they are oral for the most part.

Many people like to hide behind the prediabetes term and chose to not be aggressive with the treatment of this possibly devastating disease. We see diabetes in families. If you have family members with diabetes, be proactive and get yourself tested for diabetes. If you were diabetic during pregnancy, you have an outsized chance of becoming diabetic. Be proactive and keep a check on your status with diabetes.

Obesity is one of the fore runners of many diabetic patients. If you are obese keep a solid eye on your diabetic status. If you are obese, try to lose weight and become more active. Remember your enemies include bread, pasta, potatoes, rice and sweets. Limit your consumption of these. Develop a sustainable exercise program. Learn about your diet. Let your healthcare provider know you are aware of the consequences of not treating diabetes and you prescribe to the new way of thinking. Let them know you do not want to wait until you develop diabetes, but you are proactive and want to prevent yourself from becoming diabetic.

Diabetics do not die of diabetes they die of heart disease. Diabetics have a four times greater risk of developing dementia. Does it have to be that way? No, be proactive.

Who Said Life Would Be A Rose Garden

If we have learned one thing over the last two years, it is that life is not always going to be a rose garden. In fact, we have all had very few rose gardens during the last two years, or did we?

Dealing with the stresses of life has been a growing episode for most. Most people are not born with the skills to deal with stress but rather it is a skill that we hone into as we deal with life. Experts believe that parents have the initial job of helping their children deal with stress. Certainly how they handle stress is one of those ways and how they help their children handle stress with guidance is a major way of developing those skills.

Handling stress involves being resilient to life’s ups and downs. It involves realizing that there are different ways to skin a cat and finding the way that is best for the situation you may be in.

It is important that people use the resources at hand. So many situations may require collaborative skills. Use the strength of your family, friends, community, and culture to help. Make sure your tribe is inclusive of positive and encouraging people. People who will be honest as they help you deal with the situation. This aides in the ability to look at a problem from different angles. Angles that if looked at solo would not have been seen.

One of the most important ways to deal with the stresses of life are to make taking care of your physical health a priority. It is so important to take the time to eat nutritious foods. It is important to limit or cut out junk food and invest in the fuel used in your body.

Being physically active also helps with dealing with the stresses of life. Moving that body, helping it to become strong and efficient are such a plus. It cannot be emphasized the importance that sleep brings to being able to be clear-minded and having the energy to deal with the stresses of life.

One of the most important habits in being successful in dealing with stress is to take time for yourself. So many that are stressed are so busy taking care of others that they forget to take the time to take care of themselves. Taking care of oneself could mean watching a movie you enjoy or cooking a meal you adore or just not doing anything. Selfcare is defined by your wants and likes but it must be something that you enjoy. Some experts make a simple suggestion of

taking no less than five minutes each and every day and doing something that brings joy into your world.

Dealing with the stresses of life also includes having a guide that you live your life by. Having principles that give your life structure and meaning are indeed helpful in dealing with stress.

Looking at the stressful situation and finding what it has to teach you is another strategy of dealing with stress. What can you learn from this situation? How can you turn these lemons into lemonade?

Being honest with yourself and seeking help with a trained therapist is another way to deal with the stresses of life. Here you get help in dealing with the stress. You get to develop strategies that become tools in your toolbox of life.

Life is to be lived and enjoyed. Stress is a part of any life. It is how you deal with the stress that is the difference. Be proactive and deal with the stress in your life in a positive way.

To Take Or Not To Take

Just like anything else in life, sometimes a fresh look at an old subject is in line. When we look at things we have always done with the advantage of new data or information, new and improved changes may occur.

So, forever and a day so many people have been taking baby aspirin for the primary prevention of cardiovascular disease. Countless baby aspirin has been consumed in the name of living longer and in good health. Well, a fresh look at this with the added advantage of new data has recently occurred, and guess what? New data drives new recommendations.

Now, if you have a history of heart disease heart or have a very strong family history of heart disease, hold on. If you have that type of history, be sure to take an assessment to quantify what your risk are. The fact is that it would not be a bad idea for all to take a risk assessment. There are a host of assessments you can take. An example is the ACC/AHA Cardiovascular Risk Calculator. You can find it online and answer the questions to get an idea of your cardiovascular risk. Here people with a greater than 10% ten-year cardiovascular risk are of concern. This evaluation is just a starting place. Of course, you should review this with your health care provider and together see if you are at increased risk for cardiovascular problems and what are the proper steps should be taken.

The new deep dive into the question of if you should or should not be taking low dose aspirin looks at if taking the aspirin is beneficial to you or not.

New data has shown that taking that aspirin daily can increase the chances of possible gastrointestinal bleeding in some people, and intracranial bleeding in others. Either of these events can cause harm and even death. These are the questions that must be answered as to if taking the aspirin is a net loss or net gain for you.

We know with greater age there is a greater possibility of bleeding with taking the aspirin. Remember we stop prescribing most arthritis medications at age 70. Aspirin and arthritis medications are close cousins.

The bottom line is that gone are the days of just taking a baby aspirin as a way of taking better care of yourself. You could be harming yourself. Talk to your health care provider and see what is best for you.

Dr. Veita Bland, M.D. is a board-certified family medicine physician.  She is the host of “It’s A Matter Of Your Health” radio show and podcast.  Go to www.drblandradio.com to listen to past episodes of the show.  

Be Proactive

ISo, the CDC has been more than busy.  They have relaxed some of the mask-wearing recommendations.  Their recommendations, though based on the science that we are seeing a decrease in the numbers of infections and the vaccination rates have been jogging to the psyche.  Are you comfortable with these recommendations?  Are you ready to give up your mask?  Do you trust your fellow citizen to be honest and to continue to wear a mask if they have not been vaccinated?

In an unscientific poll, most people do not trust that people who have not been vaccinated will be honest and continue to wear their mask.  Those not vaccinated are at the most risk of acquiring COVID-19.  Those vaccinated have a much less chance of infection and certainly a much less chance of death but they continue to wear their mask.

After over a year of being told to wear the mask, many feel vulnerable without them.  They display masks with less hesitancy.  A very understandable phenomenon.  Getting back to normal when unable to trust that those around you are not following the rules will have its difficulty for some.

This pandemic has resulted in an increased mental health care need.  In a recent survey, 48% of respondents noted an increase in stress. 

61% of respondents noted an undesired change in their weight (weight gain).

67% noted a change in their sleep habits with 35% saying they slept more while 31% said they slept less.

23% of respondents said their alcohol consumption increased to cope with the stress.

47% in the survey said they delayed or canceled health care appointments due to the pandemic.

You will still be required to wear your mask when entering healthcare facilities.  What I hope will happen though is less hesitancy for people to access their healthcare needs.  There have been reports of delayed diagnosis of cancers which have resulted in missed opportunities for longevity.

Be proactive and schedule your mammograms at least 6 weeks after obtaining your COVID-19 vaccines.  These can be done safely.

Be proactive and make sure you have secured your colon health by getting your colonoscopy or other studies that are appropriate for you.  These are studies that can be done safely even in this area of COVID-19

Be proactive and make sure you are continuing your health care for your chronic diseases.   How is your heart doing?  How are your lungs doing?  Are those kidneys functioning well?  What is the state of your diabetes, is it well controlled?  Hypertension is known as the silent killer because many do not realize they have it.  Hypertension does not take a vacation.  Do you know what your numbers are?  Do you need to see a therapist to deal with the stress of your life?   Have relationships frayed with too much together time?  A good therapist maybe able to help.

We will return to our “normal” life one day and hopefully sooner than later.  Be proactive with your health so you come out on the other side of this pandemic in better physical and mental health than you did when we were thrust into it.

Covid And Accidents

As I was paying my car insurance, I noticed that my carrier said I had received an auto rate reduction of up to 10% because they expected fewer accidents as more customers were driving less during this pandemic.  Now I certainly did appreciate that decrease in my rate but I wondered if there were really fewer accidents since most of us were driving less. 

To my surprise the North Carolina Health News has investigated this exact scenario.  In a recent article written by Greg Barnes they did indeed confirm that we have been driving less but to my surprise that is not what happened to the number of people dying.  

It was noted at one point with the Governor’s Stay-At-Home orders which ran from March 30th thru May 22, the traffic on the roads was down by 40%.  Remarkably overall, we drove 19% less than we did in the year 2019.

What was shocking though was that the number of deaths from car crashes in 2019 was 1,479.  Looking at that period in 2020 the numbers increased to 1,622.  That represented a 9.7% increase in the numbers of deaths and that equated to 114 additional lost lives.

So how did this happen?  We drive less but we die more.  Regrettably, this just did not happen in this state but was found to be a statistic found throughout the country.

A study done by the UNC Highway Safety Research Center seems to have some ideas as to what may have happened.

They noted that there was a decline in the usage of front seat belt wearing from 90% in 2019 to 85% in 2020.  They noted that there was a sense of “emotional distraction”.  They also noted an increase in “risk-taking behavior”. 

They made a point in noting that there is a marked difference between distracted driving and emotionally distracted driving.  Distracted driving usually refers to scenarios such as using a cell phone while driving or fumbling with the radio dials when you should be looking at the road.

 Emotionally distracted driving involved people worrying about their families.  They were worried about jobs, their future, their health and not paying attention to driving because their concentration was elsewhere.

They also noted that the speed of the crashes was higher.  With less congestion of the roads people engaged in higher speeds and we all know that speed is a killer.  It is known that just an increase of 5 to 10 MPH greatly increases the likely hood of injury or death. 

One ray of good news was that the older drivers did get the memo and followed it.  Those 65 years of age and older were involved in fewer crashes.  They seemed to be staying home and thus driving less. 

It remains to be seen what will happen this year.  Hopefully, people will drive more carefully and with better concentration on the roads.  Hopefully, they will worry less about their families and their health and their lives.  That though will only happen if we get our lives back and the economy starts to recover.  Getting the COVID-19 vaccine will help with that with continued proper usage of mask, distancing and staying home off the roads.