Real Health Spring 2013 by Smart + Strong

REALHEALTH YOUR GUIDE TO BLACK WELLNESS

SPRING 2013 $2.99 US REALHEALTHMAG.COM

High-Tech Helpers For Asthma

New Hep C Treatments Coming Soon

Star Jones Open-Heart Surgery Survivor

Are Electronic Cigarettes Safe?

Get Fit In 10 Minutes

CONTENTS

How We Play The Dating Game

Hip-hop dating coach and RH blogger Jeff Carroll says there are new rules for dating. He advises men to learn that today’s women and the world at large are changing fast.

editor’s letter

buzz

Health Basics A—Z

Want to lose weight, exercise smart, eat right, find good health care, boost nutrition, sleep better or just get healthy? For tips, click on “Health Basics A–Z” on the realhealthmag.com home page.

Condom Don’ts

Many people think they know how to correctly use prophylactics, but the evidence says otherwise.

Special Services

Autistic kids of color need the right care, so parents must be ready to advocate for their children.

Digital Real Health

Read Real Health magazine online exactly as it appears in print. Go to realhealthmag.com/ digital to view the current issue and the entire Smart + Strong digital library.

32 17

20 COVER STORY

risky business

School violence: Help needed.

HIV positive? Know your rights; mental health help for people living with the virus; high-tech asthma treatments; electronic cigarettes update; more evidence shows why smokers need to give up their tobacco bad habits now

fitness

How feisty Star Jones actually helped boost her open heart surgery survival rate

prison politics, pt. 1

sandwich smarts

Workout time issues; don’t let side stitches slow you down

When people go to jail, they lose much more than their freedom– their health suffers too.

The beauty of these delicious single meals is that they’re so easy to make.

nutrition

parched curls

sex

thoughts

Feel-good food science; learn to eat only when hungry; prep your plate for exercise

You don’t have to live with vaginal dryness; Ask Your Family Doctor

African-American hair tends to be dry, but you can control Mother Nature. Plus: Stuff We Love

Cooped up inside? Well, just step outdoors for a health break!

Contributor Question of the Month

Spring is finally here! What do you absolutely love the most about this season? Spring weather makes me want to take different classes, try new projects and get outside in the fresh air. I want to take advantage of the weather that’s neither too hot nor too cold. —Jeanette Pinnace

reach out & click!

At realhealthmag.com, you can read more articles; access exclusive, online-only special reports; meet other health-minded black singles; and subscribe ($9.97 for four quarterly issues; you can also call 800.973.2376). Plus, sign up for the Real Health email newsletter to get the latest black health news!

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this month on REALHEALTHMAG.COM

EDITOR’S LETTER

EDITOR-IN-CHIEF

Kate Ferguson MANAGING EDITOR

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Michael Halliday PUBLISHED BY

Smart + Strong Publishers of POZ and POZ.com PRESIDENT AND COO

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ADVISORY BOARD

Lee SaintMartin, MS, IIPA, CN, ND, naturopath; Goulda Downer, PhD, RD, CNS, and Nutrition Services, Inc.; Yuan Wan, licensed acupuncturist and doctor of traditional Chinese medicine; Dr. Rachael Ross, MD, PhD, sexologist; Lovell Harris, MD, internist; Terrie Williams, mental health advocate; Xavier Artis, campaign creator, Stay Strong: Healing Starts With Us (HSWU)

Issue No. 33. Copyright © 2013 CDM Publishing LLC. All rights reserved. No part of this publication may be reproduced, stored in any retrieval system or transmitted, in any form by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher. If you are an individual or organization and would like to subscribe to Real Health, go to real healthmag.com or call 800.973.2376. Send feedback on this issue to info@ realhealthmag.com or Real Health, c/o Smart + Strong, 462 Seventh Ave., 19th Floor, New York, NY 10018. Smart + Strong® is a registered trademark of CDM Publishing, LLC.

any people would agree that children are the world’s most precious natural resource. Without them, there is no tomorrow and humanity heads to certain extinction. Those are the thoughts that played through my head at the end of 2012, when the year closed hard on the heels of a heinous massacre that still defies all understanding. The shooting at Sandy Hook Elementary School in Newtown, Connecticut, is not the first school shooting in this country. But because the children lost their lives to a gunman who was just a few years out of his own childhood, the crime seems particularly disturbing and dark. Before the Sandy Hook incident, the likelihood of a massacre was probably the last thing on the minds of parents as they sent their kids to school. Not anymore. Incidents like this can fill even the most optimistic among us with fear and doubt. Nonetheless, as we make our way into another year, we struggle to see a time that’s filled with hope and promise. And it can be a struggle. There are those who say the way to prevent these massacres is to put armed guards in our schools. When I first heard that suggestion, I must say it left me feeling totally cold. I imagined that school life now included the possibility that gunplay could erupt at any moment, with two

sides firing away and kids caught helplessly in the middle. What the solution to the problem is, I cannot say. Each time I hear about crimes like these, I wonder if somehow the act could have been routed years into the past. Not just through tougher gun control laws, but through better health care across the nation, a system that would help people such as the shooter. Mental health is an important part of everyone’s life. Today, the stress of living has robbed even young and innocent children of what are supposed to be the most carefree days of their lives. I’ve seen youngsters who struggle in their harsh environments. I’ve seen the aging faces of children forced to deal with adult problems before they are of age. It’s a sad thing to see. A report made shortly after the Newtown school massacre concluded that schools are the safest places where students spend time during the day. By and large I’d like to think that this assessment is true. Still, I can’t help but feel there is something that we can do to help stop the madness from happening again. In the home, parents are the first line of defense to keep our children safe. But what are we doing to make sure our kids don’t do harm to others? Often, the safety of people in our communities depends on how much attention we pay at home to what’s going on with our children. To me, this—not hiring armed gunmen to patrol the schools—seems a much more reasonable approach to resolving the problem. Here’s to your health,

Kate Ferguson, Editor-in-Chief katef@realhealthmag.com JOAN LOBIS BROWN

REAL HEALTH

Stop the Violence Now

realhealthmag.com

S P R I N G 2 0 1 3 R E A L H E A LT H 5

BUZZ

The Right Solution

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Baby boomers take note: The CDC recommends that you get tested for hepatitis C, but know that a slew of new treatment options are on the way. n February of 2012, prompted by the fact that more baby boomers were being diagnosed with—and dying from—hepatitis C, the Centers for Disease Control and Prevention (CDC) issued new guidelines suggesting that everyone born between 1945 and 1965 get a one-time test for the virus—regardless of their perceived risk factors. This is because many people living with hep C don’t know they’re infected and need to get themselves into care. This was the case with Alan Shackelford, an IT specialist at Johns Hopkins University. Shackelford’s story appeared in the Baltimore Sun last summer. He was 59 and taken by surprise when the doctor diagnosed him with hepatitis C. “I was completely freaked out that this had happened to me and I probably had this for 35 to 40 years,” he said. Hep C, which attacks the liver over time, is spread when infected blood passes into the blood of another

person. According to the article, Shackelford didn’t know how he contracted hep C, but he guessed it was when he administered first aid to injured coworkers in the oil fields where he worked, or it might have occurred when he received a blood transfusion after being hit by a car. Like many people who acquire the hepatitis C virus (HCV), Shackelford began to experience a number of unexplained health problems. Hep C is usually hard to detect because symptoms are often vague or non-existent and sometimes mistaken for a different health issue. By the time doctors nail down a diagnosis, hep C patients may already have advanced liver damage. But the good news is that a number of new hep C treatments have been approved, and others are in the pipeline. At the Science annual meeting of the pushes for better American Association of hep C the Study of Liver cures. Disease (AASLD) in

Boston last fall, pharmaceutical companies announced a number of promising study findings about direct acting antiviral (DAA) combination therapies that require shorter dosing schedules than the current standard of care. In addition, some of the DAAs don’t need to be taken with interferon or ribavirin, the side-effect laden hep C meds most often prescribed for treatment. Many in the field are excited because these new therapies produced a sustained virologic response, or SVR (considered a cure), defined as having no detectable virus in the blood for six months after a patient stops taking treatment meds. Still, some hep C experts, such as Tracy Swan, the hepatitis/HIV project director at Treatment Action Group, are guardedly optimistic. Swan wants to see how these therapies will work when used on patients who show little or no decrease in hepatitis C viral load during traditional HCV treatment, who have cirrhosis or transplanted livers, and who are also living with HIV. realhealthmag.com

S P R I N G 2 0 1 3 R E A L H E A LT H 9

BUZZ

KNOW YOUR RIGHTS

HIV positive? Don’t hide your pain; get help ASAP.

Stop Singing the HIV Blues Unaddressed depression can worsen the physical health of people living with the virus—and bring them dangerously close to AIDS. Getting depressed is understandable if you’ve just gotten the news you’re HIV positive. But this mental health disorder can also wreak havoc with your physical health and make it harder to stick to your meds. Research shows that depression can speed up HIV’s progression to AIDS. This is why it’s so important for people living with HIV to identify and get treatment for depression and any other mental health conditions they experience,

THE PERCENT OF WOMEN COMPARED WITH MEN LIVING WITH HIV AND PARTICIPATING IN A 15-COUNTRY STUDY WHO MET THE CRITERIA FOR DEPRESSION. Source: National AIDS Treatment Advocacy Project (NATAP)

1 0 R E A L H E A LT H S P R I N G 2 0 1 3

say experts at WomensHealth.gov. Some of the warning signs that may signal depression include feeling sad, emotionally numb, sluggish and lethargic; not sleeping well, or sleeping too much; not being able to concentrate and make decisions; having feelings of guilt, hopelessness and suicide; losing your appetite; overeating; and being disinterested in sex and activities that you previously enjoyed. Also, some HIV symptoms and drug side effects mimic signs of depression. Once the root cause of your depression is diagnosed, doctors may prescribe talk therapy and antidepressants to treat the problem. But antidepressants may interact with other drugs, so it’s critical to let doctors know about all the medicines you regularly take so they can monitor the side effects and any possible interactions. What’s important, says Judith G. Rabkin, PhD, MPH, of the department of psychiatry at Columbia University’s College of Physicians and Surgeons in New York, is that “depression is as treatable in HIV-positive patients as it is in the general population, with equal success rates.”

realhealthmag.com

Laws are on the books to keep health care agencies and workers from denying treatment or services to HIV-positive people. So if this ever happens to you, take action. In general, according to Section 504 of the Rehabilitation Act of 1973 and the Americans with Disabilities Act of 1990 (ADA), people living with HIV/AIDS are considered as having a disability and so are protected from discrimination based on their condition. Some examples of discriminatory acts aimed at people with HIV/AIDS include denying or delaying access to social services or medical treatment. Despite the laws, however, ignorance and fear of the virus continue to fuel bias against those living with HIV. According to a 2009 survey by Lambda Legal, a national group that protects the civil rights of those with HIV, almost 63 percent of HIV-positive respondents said they’d been refused needed care, blamed for their health status or had a health care professional take unnecessary precautions or refuse to touch them. But just to clarify a bit: If an HIV/AIDS patient is seeking services outside a health care provider’s area of specialization, “that provider can refer the patient…to another provider in an appropriate specialty,” says the National Association of Social Workers. This action isn’t discriminatory. What do you do if you’ve been treated unfairly? File a discrimination complaint with the Office of Civil Rights, a division of the U.S. Department of Health and Human Services. What’s more, you can report licensed businesses or individuals to their respective licensing boards—and you can seek help from the nearest office of the licensing and certification division of your state’s department of health services. Remember, you don’t have to stay silent.

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Can a hospital or doctor refuse treatment if you have HIV?

BUZZ

BIG BROTHER & BREATHING

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Privacy vs. asthma relief

Many doctors are excited about the new crop of high-tech asthma inhalers. These devices allow health care professionals to track each time the device is used—down to the very location where a person might be having an attack. This is possible because the inhalers use GPS systems to record when and where inhalers are used. They also include mobile logging applications that allow patients to manually enter asthma data, and early warning software—such as that found in the Asthmapolis inhaler—that can alert patients to potential asthma attacks based on allergens and pollutants in the environment. Similarly, the Asthmapolis “community trends” function allows parents to learn about areas in their communities where asthma symptoms occur most often and what the common triggers are in those locations. The Asthmapolis also allows parents to track how often children take their controller meds and use their rescue inhaler. Parents can then share this data with their child’s doctor, thus providing an accurate picture to the physician of their child’s own unique asthma symptoms. Another handheld device, the Wheezometer, from iSonea and Qualcomm Life, measures wheezing, a major symptom of asthma. When the device is turned on and placed on the base of the throat, it evaluates and records an asthma sufferer’s breathing for 30 seconds. Afterward, the Wheezometer gives a readout telling what percent of the person’s breathing time is spent wheezing. This is important because increased wheezing can signal an impending asthma attack.

QUITTING TIME

Folks lks are fired up over the alleged health alth benefits of electronic cigarettes. As the new year began, New York State banned sales of electronic cigarettes to anyone younger than 18. The slim, metallic tubes resemble traditional cigarettes and are marketed by manufacturers as a safer substitute for those made of tobacco. But there have been conflicting findings regarding these e-cigarettes’ potential health hazards. Electronic cigarettes are battery-powered devices used by smokers to inhale vaporized liquid nicotine instead of tobacco smoke. When a smoker takes a drag on an e-cigarette, the tip glows and the user inhales the nicotine vapor. But some researchers say the smoke contains unknown quantities of addictive nicotine and other unsubstantiated ingredients that might be toxic to the body. Others say e-cigs only contain water vapor and ingredients that are much less harmful than the more than 7,000 chemicals found in tobacco smoke. Additional findings report that e-cigs cause an instant increase in short-term airway resistance, while others insist the faux cigarettes don’t harm the heart and do help smokers quit. For now, the Food and Drug Administration regulates e-cigarettes as tobacco products since the devices vaporize liquid nicotine. The FDA requires that e-cigarette makers not market the devices for therapeutic purposes. Such advertising would subject e-cigs to stringent government requirements that they prove those benefits. What a drag for the manufacturers.

Where’s My Cigarettes? Smoking is linked to memory decline in people 50 and older.

PERCENT OF ADULTS 18 AND OLDER CURRENTLY SMOKE CIGARETTES. Source: Summary Health Statistics for U.S. Adults: National Health Interview Survey, 2010

As we age, it’s not uncommon for our memory, attention, language and problem solving skills to become rusty, but elderly smokers showed an increased impairment in their verbal fluency and their ability to recall tasks, according to findings reported in the journal Age and Ageing. The study followed almost 9,000 participants, ages 50 and older, in the English Longitudinal Study of Aging. Researchers collected data in fi ve surveys issued 1998 to 2001, 2002 to 2003, 2004 to 2005, 2006 to 2007 and 2008 to 2009. The surveys estimated associations between cardiovascular risk factors and stroke risk scores and knowledge and learning outcomes after four years and again after eight years. Findings showed that factors such as smoking, high blood pressure and an unhealthy weight may all be associated with an accelerated and progressive decline of major cognitive functions in the elderly. But of all the factors, smoking did the most dramatic damage to thinking and learning abilities. What’s more, cognitive decline can develop into dementia. And there are other long-term effects of smoking, such as lung cancer and death. Still want to find those misplaced cigarillos? realhealthmag.com

S P R I N G 2 0 1 3 R E A L H E A LT H 1 1

FITNESS

TIGHT ON TIME?

In Stitches

These running pains are no laughing matter. If you’re a runner and you’ve ever suffered a sharp, intense twinge in your side that makes you gasp in pain and stops you in your tracks, chances are you’ve experienced a side stitch. Doctors believe it’s caused by a spasm of the diaphragm, the large muscle that’s between the lungs and the abdomen. These pains can bring your training session to a quick and painful end, but the good news is that they can be treated and prevented. To avoid side stitches, ﬁtness experts advise people not to eat one to two hours before a run. What’s more, they also suggest that runners drink more water during the day and strengthen the diaphragm with exercises. According to Coach Jeff, a running expert who offers tips online, if you’re stricken with a stitch, breathing exercises can help. “When you have a cramp, force your stomach to do the opposite of what it naturally wants to do, which is expand when you breathe in and contract when you breathe out,” he explains. “Once you’ve got the rhythm down pat, make your breaths deep and forceful, taking all the air in that you can—every little gulp you can manage—and letting it all out, expelling every molecule. Do this a few times on the run, and your cramp will disappear.” For more information about how to breathe when running, visit Coach Jeff at RunnersConnect.com. 1 6 R E A L H E A LT H S P R I N G 2 0 1 3

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THE AVERAGE NUMBER OF HOURS CHILDREN SPEND EACH DAY WATCHING TV, PLAYING A VIDEO GAME OR VIEWING A COMPUTER SCREEN.

Source: Generation M2: Media in the Lives of 8- to 18-Year-Olds, Henry J. Kaiser Family Foundation Report, 2010

Although fitness fads come and go, the benefits of exercise remain an undisputed truth. What’s more, experts suggest that people engage in two types of physical activity each week to improve their health: aerobic exercise to reap cardiovascular benefits and resistance training to strengthen the muscles. For adults, physical activity guidelines stress 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, each week in addition to muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on two or more days each week. Adults may also perform 75 minutes of vigorous cardio exercise, such as jogging or running, and the same amount of resistance training previously mentioned, or do an equal mix of moderate and more intense aerobic activity coupled with strengthening moves that target all your major muscle groups. Remember, exercise doesn’t have to be done all at once to grant health benefits. According to the Centers for Disease Control and Prevention, spread out your activity during the week, and exercise in smaller chunks of time during the day. Just 10 minutes of activity can make a real difference.

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Who isn’t, but you can still get fit on a hectic schedule.

NUTRITION

Feel-good Foods

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What you put on your plate can help improve your mood.

Ever get hungry and find you’re suddenly on a short fuse? That’s because the brain’s levels of serotonin—a hormone that helps regulate behavior and anger— fluctuate when people are stressed out or famished, according to researchers from the University of Cambridge’s Behavioural and Clinical Neuroscience Institute. “We’ve known for decades that serotonin plays a key role in aggression,” says Molly Crockett, a Cambridge study author. “But it’s only very recently that we’ve had the technology to look into the brain and examine just how serotonin helps us regulate our emotional impulses.” To keep serotonin levels stable and your mood mellow, dietitians suggest eating foods rich in complex carbs, such as oatmeal, whole grains, fruits and veggies and beans. These foods actually help trigger the release of serotonin. What’s more, avocados—a good source of monounsaturated fats—keep brain receptors sensitive to the feel-good hormone. Also, eating more foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds and walnuts, may help stave off depression. And chocolate can spark a release of serotonin and endorphins—brain chemicals that relieve stress and prompt feelings of euphoria. Feeling better now?

EXERCISE YOUR OPTIONS

THE PERCENT INCREASE OF CALORIES YOUR BODY BURNS AFTER YOU EAT A MEAL LOADED WITH WHOLE FOODS VERSUS AN EQUAL MEAL OF PROCESSED EDIBLES. Source: Food & Nutrition Research 2010

Hunger vs. Appetite

Learn the difference to better control your weight. Babies are born with a built-in sensor that prompts them to cry when hungry and stop when fed. But in adults, this internal mechanism often fails and people continue eating even when they’re not hungry. “Babies instinctively eat in a way that is designed to make them feel nourished, satisfied and content,” says Cynthia Sass, RD, a nutritionist and author of the book Cinch! Conquer Cravings, Drop Pounds and Lose Inches. That’s how adults should eat too. Sass’s approach to behavior modification stops clients from

overeating and helps them stay healthy. Sass’s one tip to help clients reconnect with their bodies is a very simple approach. She suggests clients allow themselves to feel mild to moderate hunger about bout four times a day dururing a one-week period. d. The reason? To develop p “an appropriate pattern n of hunger and fullness,” Sass says. This natural al way of eating only when you’re hungry is what effectively helps shed thee pounds. Go ahead, why not channel nnel your inner child.

Know what’s best to eat before you work out. If you’re planning to exercise for 45 minutes or more, fueling up with high-quality carbs before working out is a must. But the amount of time you have between eating and exercising can dictate your ideal meal, says Chris Rosenbloom, the sports dietitian for Georgia State University’s athletic department. It’s best to have at least three to four hours before you work out, so you’ll have enough time to digest the food, food Rosenbloom says. But if time nutrient-dense is tight, eat nutrient-d foods such as low-fat fruit mini yogurt, maybe two mi bagels and a piece of low-fat l medium string cheese, or one m to large banana. All contain at least l 30 grams of digested easily dig carbs and an other healthy nutrients, such nutrien as calcium, calc protein, protein potassium potass vitamins and vit C, A and C among ot others.

SEX Ask Your Family Doctor Rachael L. Ross, MD, PhD, a.k.a. Dr. Rachael answers your questions.

If sex hurts, maybe your body needs a little something extra. Normally, the vagina is a self-lubricating sexual organ, but thinning or shrinking of vaginal tissue can cause dryness and inflammation that lead to irritation (atrophic vaginitis) and painful sex. That said, there are many reasons why vaginal tissue can thin out or shrink. For example, the physical and emotional issues of menopause can be a culprit. “Medications can cause vaginal dryness, sensitivity to birth control pills, perimenopausal or menopausal hormonal changes and a lack of arousal,” says Hilda Hutcherson, MD, a clinical professor of obstetrics and gynecology and an associate dean at Columbia University in New York City, who is also the author of Having Your Baby: A Guide for African-America Women and What Your Mother Never Told You About Sex. In addition, women may develop atrophic vaginitis if they have their ovaries surgically removed, and childbirth and breast-feeding can lower estrogen. What’s more, the vagina can become further irritated from soaps, laundry detergents, lotions, perfumes or douches. Smoking, tampons and condoms may also cause or make vaginal dryness worse. But there are simple ways to treat the problems caused by thinned out or shrinking vaginal tissue. Hutcherson suggests women check out sexual lubricants currently on the market. She prefers the silicone-based ones because they lubricate the vaginal walls really well and last a long time. The biggest drawback with silicone lubes, though, is that they can stain sheets and are difficult to remove from fabric. Still, that’s easy enough to fix: Just lie down on a towel.

The percent of postmenopausal women who reported they had taken female hormones, either as a pill, vaginal cream, suppository, injection or skin patch. Source: Hormone Replacement Therapy Knowledge and Use in the United States, CDC.

1 8 R E A L H E A LT H S P R I N G 2 0 1 3

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Studies indicate that most urban teens have had sex by age 15. With that age as the average, this means some children may start to experiment as early as 9 while others wait until later on in life. I always tell parents that between the ages of 8 and 9 is when it’s appropriate to explain to their kids how a child is conceived. The conversation should not just revolve around sex and the science of pregnancy. Instead, it should also include a descriptive time line: a couple who love each other have graduated from college or trade school, are married and have jobs to support the baby. What’s more, birth control should be included in this early dialogue. Parents must make it clear: There are criteria for when couples are ready to have children, and couples who do not ﬁ t those criteria should use birth control and condoms to prevent an unplanned pregnancy too early in life. An early introduction to the concept of birth control makes it easier in later years for parents to recognize the signs that their child should start taking this precaution. In addition, these conversations also lay the foundation for kids to approach their parents or doctors to request birth control before an accidental pregnancy occurs.

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GIVE DRYNESS THE SLIP

What is the best way for parents to discuss birth control with their children— both boys and girls—and what is the best age for this talk?

Read the real-life stories of people living with hepatitis C A WWE pro wrestler posts weekly video updates of his treatment progress A young woman born with hep C shares her experiences as she begins treatment An author and health educator gives her perspectives as a patient and as a nurse

Blogs READ THEIR STORIES AND OTHERS AT

hepmag.com

RISKY BUSINESS Like many women, Star Jones didnâ&#x20AC;&#x2122;t consider herself at risk of heart disease. That changed when she suddenly experienced shortness of breath, fatigue and intense heart palpitations. By Kate Ferguson

Star Jones is known as a scrapper. She describes herself as a fierce competitor and overachiever who considers it her job to overcome obstacles. When she was 19, Jones had a tumor of the thyroid gland removed. In 2003, she underwent gastric bypass surgery and lost more than 160 pounds over a period of three years. Then, after docs diagnosed her with an aortic valve malfunction in January 2010 and warned her how seriously ill she was, that March, one week before her 48th birthday, she went under the knife again. This time, she needed open heart surgery to repair her faulty aortic valve because it was allowing a backflow of blood into her heartâ&#x20AC;&#x2122;s atrium. The malfunctioning valve was also causing breathing problems and making her feel fatigued. Fortunately for Jones, doctors caught her condition in time, and they were able to repair her aortic valve. Here, Jones talks with Real Health about the issues very close to her heart. >>

After doctors warned Star Jones that her unaddressed heart disease might lead to a heart transplant, she went into denial.

Before being diagnosed with heart disease, were you concerned about your risk of heart problems? I’d never really heard people talk about women and heart disease. I really thought it was, like I’ve said many times, an old white men’s disease. It really wasn’t until I took control of my weight that I started to focus on health. Prior to weight loss surgery, I can honestly say to you t hat in my adult life I had never t hrown, run for or kicked a ball, period. I was extremely naive. I like to take f ull responsibility for my condition because I can take f ull credit for changing my life. When the doctor said that you needed open heart surgery, how did you react? I asked, “You need to crack my chest again?” At 19, I’d had thoracic surgery to remove a tumor on my thyr oid g la nd; doc tor s c r ac ked my c hes t open to get to t he t u mor. I actually was told that without the

through this together. It was that conversation, as well as subsequent conversations with my parents, that convinced me. I returned to New York and I talked to one of my dearest friends, Dr. Holly Phillips, a CBS medical correspondent, who is also my internist. When I talked to her, I told her what the doctors had said.

innovative t reatment called iron infusion. Basically, it’s done almost chemotherapy-style where an IV is started and the iron goes directly into your bloodstream. For six or seven weeks, I had an iron infusion treatment every other day. My veins collapsed three weeks into it, and the needle marks in my arms made

THE PROCEDURE TOOK 12 HOURS, AND MY HEART WAS OUT OF MY BODY FOR 22 MINUTES.

surgery, I probably wouldn’t live another six to nine months. Then, I [was told I] needed to go through that process again in my 40s. I really stuck my head in the sand. I said, “I don’t think so.” Then I got on a plane and went to St. Bart’s to join my girlfriends on a yacht. They didn’t have heart disease on the yacht; they had c h a mpa g ne a nd pa r t y a nd f u n. Luckily my girlfriends on the trip had a bit of a “come to Jesus” meeting with me. They talked about how importa nt it was for us to not be afraid when we are confronted with something, and that we could get 2 2 R E A L H E A LT H S P R I N G 2 0 1 3

I’ll never forget it as long as I live. When I handed my report to her on the way to the cardiologist, she said, “These are your numbers? You’re having this damn surgery.” Was there anything special, apart from mentally, that you did to prepare for the surgery? Well, I am severely anemic, but I’d learned to manage it. The last thing anybody wanted was for me to need a blood t ransf usion on t he table. The doctors wanted to get my blood levels up, and I found it difficult to process iron pills, so we did this

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me look like I was a heroin addict. Thank goodness it was winter and I could wear longer sleeves. I also had a f u ll body sca n so t hat we could see all aspects of my chest cavity. Plus, I had a transesophageal echocardiogram, where a scope was put down my esophagus. The doctors found that my aorta had crystalized in places, so one of the risks they faced was not knowing where to exactly put the clamps because a c r ysta l cou ld brea k of f i nto t he bloodstream and travel to the brain and cause a stroke. But we really had the time to plan out every con-

(PREVIOUS PAGES) COURTESY OF AMERICAN HEART ASSOCIATION/CHARLES MARING

Star Jones campaigns tirelessly for the “Go Red” initiative to raise awareness of women’s heart health. From left: during an event interview, Jones at a luncheon with Barbara Walters, at an outdoor heart health rally, and spreading her message with other campaign spokespersons.

tingency. Because we’d caught it e a rly enou g h, I c ou ld a c t u a l ly choose all of the aspects that would give me the best chance of survival and recovery. It sounds weird, but for all practical pu rposes it was elective open heart surgery. I was diagnosed on January 3; we went through the iron infusions, and the surgery was scheduled for March 17. I was told I’d be home to celebrate my birthday, and I was. How long was the open heart surgery? I think the procedure itself took 12 hours. My heart was out of my body for 22 minutes. The doctors told my family when I went on the heartlung machine, and 25 minutes later they went back out and told them that my heart was pumping on its own. I was in the hospital for six days. Interestingly enough, I don’t remember anything that occurred. From day three, I remember just getting better. I was walking down the

two, we had a visiting nurse come in to start at-home physical therapy, and that consisted of clearing my lungs and getting up and going to the bathroom by myself. By week three, I was moving in and out of the apartment and walking down the street. Week four was [to be] my challenge. I had to walk my hills at a very steep incline and get to the top without stopping. But I did it by week three. A lot of people don’t do outpatient physical therapy, and they don’t get the same kind of recovery. I signed on to go to the hospital three days a week for real physical therapy. Today, I am following a beautiful, wonderful regimen of cardiovascular exercise. I do an intense spin class in New York called SoulCycle a minimum of four times a week, or sometimes I’ll do as many as five or six. And I walk 30 minutes every day no matter what. I don’t think you ever could talk to somebody who is more grateful to be alive and able to be back.

MATTERS OF THE HEART Some women still believe that heart disease is more of a man-killer—it’s not. A stressed-out, chain-smoking man who eats crappy food and is inundated with work—that is how many women envision heart attack candidates. And although it is true that the prevalence of coronary artery disease among women is lower before menopause, ladies’ risk rise after they go through this change of life. Coronary artery disease (CAD) begins when cholesterol—a waxy, fatlike substance—forms clots in a coronary artery. These arteries supply the heart muscle with oxygen-rich blood, and clots can obstruct this life-sustaining process. As women approach age 75, their risk of CAD becomes equal to that of men. What’s more, CAD is the leading cause of women’s death and disability after menopause. The risk factors for women developing CAD are the same as in men: high blood pressure, increased blood cholesterol, diabetes, a family history of CAD at a young age and smoking cigarettes. According to the American Heart Association, heart disease is still the No. 1 killer of women. But the good news is that it’s preventable. The tips they offer to women are simple: ■ Schedule an appointment with your health care provider to learn your personal risk of heart disease.

ALL IMAGES COURTESY OF AMERICAN HEART ASSOCIATION: (1&4) DIANE BONDAREFF; (2) RICK GILBERT; (3) BROOKS LANCASTER

■ Quit smoking. Just one year after you quit, you can cut your risk of CAD by 50 percent.

hallway; I had someone come and do my hair; I was demanding food; and my boyfriend at the time said that I started bossing him around, so he knew I was better. By day four, I had all my body function back. I could get up to go to the bathroom. By day five, there was no infection, and on day six I walked out. What was it like convalescing? At first, I had a recovery that was almost picture-perfect. I was lucky enough to have bot h my pa rents move to New York and stay with me. The first week, I was in bed. Week

What is the message you would like women in particular to take away from what happened to you? That our health is our No. 1 priority. For many years, I thought my law degree was my greatest asset. It’s really not; my health is my greatest asset. If people would just do some ba sic mod if icat ion s — suc h a s remove the excess salt from their diet, stop smoking, get 30 minutes of exercise a day, exercise portion control and nutritional balance—if we’d just do those basic things, we’d reduce the incidence of heart disease in women. ■

■ Start an exercise program. Just a 30-minute walk each day can take you miles away from the risk of heart attack and stroke. ■ Modify your eating habits. For example, use lower-fat or no-fat ingredients. These healthy substitutions can help you cut down on saturated fats, trans fats and cholesterol without forcing you to give up the delicious foods you love. Also, reach for healthier snacks and opt for smarter food preparation methods (think baked instead of fried). That’s right, ladies. Heart disease isn’t only a man thing. These easy fixes can make a real difference in lowering your heart disease risk too.

RACE, GENDER AND INCARCERATION DRIVERS OF HUGE HEALTH CARE DISPARITIES BY KATE FERGUSON

n May 8, 1973, New Yo r k ’ s G o v e r n o r Nelson Rockefeller pushed t h roug h a series of strict antidrug laws, among the nation’s most severe. These “Rockefeller Laws” were punitive measures that established mandatory prison terms for possession of even small quantities of a controlled substance; specifically, they called for judges to impose a sentence of 15 years to life on a nyone conv ic ted of sel l i ng 2 ounces of a narcotic drug or possessing 4 ounces of cocaine or heroin. These ext reme measures did not yield the desired result: to dissuade people from selling or using drugs. Instead, they sent countless black men to prison. The harsh sentences u nder t hese laws ripped fat hers f rom t heir fa milies a nd reduced their opportunities for economic success because of boosted unem-

ing by stealing, engaging in prostitution and distributing drugs. In October 1986, to bolster the war on d r ugs, President Rona ld Reaga n signed the Anti-Drug Abuse Act. It ma ndated ha rsher sentences for those arrested for crack possession, filling the jails with low-income women and men. In fact, from 1977 to 2007, the female prison population grew by 832 percent—double t h a t of m e n , a c c o r d i n g t o t h e I nst it ute on Women & C r i m i na l Justice. Although the crack-cocaine epidemic has abated, two-thirds of women in prison were t here for nonviolent offenses, many of them drug-related crimes. N i n e y e a r s a g o , Wa h e e d a h Shabazz-El, a Philadelphia postal worker, found herself on the bad side of a drug bust on her home. The drugs she indulged in were mostly marijuana and crack cocaine, but she also dabbled in the more expensive powdered stuff. “Back in the

add it ion, much li ke t he genera l population, many prisoners also may not know if they are infected with HIV. (The CDC estimates that of the 1.1 million Americans living with HIV, 20 percent of them are not awa r e of t hei r st at u s.) A nd although blacks represent about 14 percent of the U.S. population, they account for nearly half (44 percent) of new infections. I nc a r c e r at ion c ont r ib ut e s to African Americans’ HIV risk in a number of ways, and it can also affect treatment outcomes. Mounting data show that people in prison are at high risk of many different health issues. For example, incarcerated populations exhibit ma ny of t he risky behaviors associated w it h HIV. These behaviors include drug use, ba r ter i ng sex for money or d r ugs, a nd hav i ng mu lt iple sex pa r t ne r s a nd c h r on ic se x u a l ly t r a n s m it ted i n fe c t ion s. Wh at’s more, many prisoners are mentally

ployment rates. In addition, the laws also traumatized young children who suddenly faced poverty and dislocation, and the legislation created unsafe neighborhoods because of prisoners’ constant removal and return to their communities. What’s more, incarceration also restricted the social a nd polit ica l r ig ht s of A f r ica nAmerican men and fueled their lack of access to health care, treatment a nd p r e v e nt ion . A lt h o u g h t h e Rockefeller Laws were reformed in 2009, the so-called “war on drugs” r ages on a nd cont i nues to send minority populations to prison. But men aren’t the only ones put behind bars. During the 1980s, a barrage of women entered the prison system a f ter t he illega l d r ug industry introduced crack cocaine to Americans. The highly addictive drug was cheap and easily accessible, especially in low-income areas. Many female addicts fed their crav2 6 R E A L H E A LT H S P R I N G 2 0 1 3

day, my house was the party place,” Shabazz-El said in a POZ magazine interview. “There were always a lot of people, music, drugs and alcohol at any time of the day or night.” The party ended for her that day in 2003 when police of f icers ra ided her home and arrested everyone there. They charged Shabazz-El with drug possession and intent to distribute a controlled substance. She got six months at the Cambria Correctional Center and was sentenced to five years of probation. While in jail, Shabazz-El was also diagnosed HIV positive. She got the news during a routine test at the correctional facility while sitting in an open room with a large window and no curtains. Totally uneducated about HIV/AIDS, she had never been tested for the virus before. From the available data, many experts conclude that most HIVpositive prisoners probably contract the virus before doing time. In

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ill a nd have h istor ies of sex ua l abuse and assault. Those who are injection drug users are at high risk of contracting not only HIV but also the hepatitis C virus. In 2010, of the 8.4 percent of women who made up the total inmate population (up from 7.7 percent in 1996), female inmates were more likely to have a substance use disorder than male inmates (66.1 percent versus 64.3 percent), according to a report by The National Center on Addiction and Substance Abuse at Columbia University. People who a r e dea l i ng w it h unaddressed addiction and mental healt h issues t hat cause t hem to engage in criminal behavior typically come into the criminal justice system ver y i l l, says Tracie M. Gardner, the director of New York State policy at the Legal Action Center in New York City. “For many, the care they receive in the correctional setting is their first time encountering

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For many inmates, the care they receive in the correctional setting is the first time they encounter comprehensive health care.

comprehensive health care.” Most ex per t s ag ree t hat d r ug addiction is a risk factor for both serving time in prison and acquiring or transmitting HIV. That’s why the correctional system holds so many untreated addicts, and why many of them learn of their HIV status while behind bars. If both the addiction and the HIV are not treated during incarceration, the prisoners’ health will continue to deteriorate—a nd affect the larger community. For example, if prisoners don’t treat their HIV and then don’t connect to health care providers once they’re released, then they will not lower the amount of virus in their bodies and they’ll be more likely to pass HIV along to someone else. And of course, if you don’t t reat your addictions, you’ll not be able to take care of your health or take your HIV meds. It’s becoming very obvious, Gardner says, that drug and incarceration policies that churn huge numbers of people back and forth out of their communities and in and out of correctional facilities are also major drivers of health disparities in those communities.

he reality is that state programs for drug addiction treatment and rehabilitation are scarce and underfunded. For those people who remain untreated, pr ison is of ten a revolv i ng door. Once on the outside, they relapse under the familiar pressures and then end up behind bars again. But solving the problem is not just a matter of offering treatment for drug addiction. Facilities have to offer the right kind of treatment. In 2009, Huma n R ights Watch reported t hat, in New York state prisons, addiction programs were f illed to capacity a nd pr isoners faced long waiting lists for treatment. In addition, said the report, “despite t he over whel m i ng ev idence t h at med icat ion-a ssisted therapy is the most effective treat-

ment for opioid dependence, t he majority of New York state prisoners dependent on heroin or other opioids have no access to methadone or buprenorphine”—two meds t hat help with withdrawal symptoms. “There is enormous stigma and prejudice against methadone in the criminal justice system because there is a belief that you need to be clean and not have any substances in your body when you’ve got addict ion issues,” Ga rd ner ex pla i n s. “They don’t understand it, or they have ideas about people on methadone and don’t believe that it’s a necessary treatment. This is medication, so it’s no more than to deny people insulin. Methadone can be lifesaving in terms of inhibiting the condition in which someone would be tempted to relapse.” Gardner’s assertion is supported by the Global Commission on Drug Policies. The commission confirmed that methadone and buprenorphine, or “bupe,” treatment are “more effective in attracting and retaining heroin dependent people than any other forms of treatment.” What’s more, according to the commission, these treatments are also safe and inexpensive and result in a reduction in deaths, HIV infection, crime and drug use. Both bupe and methadone treatments are considered examples of ha r m reduct ion. This t reat ment approach attempts to directly reduce harm from drug use without necessarily reducing the consumption of the controlled substances. Increasingly, experts are challenging the way the criminal justice system treats prisoners’ drug addictions. “It is beyond dispute that the imposition of harsh criminal penalt ies i s t he w r ong pa r ad ig m for addressing the problems related to drug use,” said Socheatta Meng, the legislative counsel for the New York Civil Liberties Union, in a statement about the state of drug policy and addiction in New York City and the Rockefeller Drug Laws reform. “A ne w a nd mor e ef f e c t ive model based on a public health framework is a better course of action.” That public health model is based

on addiction prevention and treatment, a focus on public safety and harm reduction methods like the ones pr ev iou sly ment ioned. A s Meng sums it up, community-based treatment and rehabilitation programs cost much less than incarcerat ing people. What’s more, t hey effectively treat addiction and have the potential to reduce drug use and crime, decrease overdose deaths and lower the infection rates for HIV and hepatitis. The Summer 2013 issue of Real Health will focus on the effects of prison on women’s health.

TOUGH STUFF People in prison face must overcome many obstacles in order to access health care— and remain healthy. Here, Amnesty International USA highlights some of the health risks faced by prisoners: Seriously ill inmates face treatment delays. Prisoners who suffer from diseases such as asthma, diabetes, sickle-cell anemia, cancer and seizures have little or no access to medical attention, and inmates living with HIV/ AIDS are often denied lifesaving meds. Lack of qualified personnel and resources. There are long delays to get medical attention; inferior and disrupted treatment; overmedication with psychotropic drugs; and lack of mental health treatment. What’s more, unqualified, non-medical staff often screen treatment requests. Charges for medical attention. In violation of international standards, many prisons and jails charge inmates for health services on the grounds that it deters them from seeking medical attention for minor matters or from trying to avoid work. Lack of treatment for substance abuse. The number of prisoners with histories of drug abuse is growing, but the proportion of prisoners receiving treatment declined from 40 percent in 1991 to 18 percent in 1997. Inadequate mental health services. Very few prison systems provide counseling.

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S P R I N G 2 0 1 3 R E A L H E A LT H 2 7

SANDWICH

SMARTS

What you place between two slices of bread can pack a powerful nutritional punch. By Kate Ferguson

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S P R I N G 2 0 1 3 R E A L H E A LT H 2 9

istory has it that the first description of what seems to be a sandwich dates back to the f irst centu r y B.C. when a Jewish rabbi named Hillel the Elder establ ished t he Pa ssover t rad it ion of usi ng t wo pieces of u n leavened bread (matzo) to hold a filling of lamb, mixed nuts and bitter herbs. In t he Middle Ages, poor people used thick slices of stale bread to double a s plates on wh ic h t hey placed cooked meats and vegetables. And in the 17th century, Dutch tavern keepers would slice pieces of c u r e d b e ef h a n g i n g f r om t h ei r est abl ish ment’s cei l i ng a nd lay t hem on buttered bread for t heir hungry customers. Similar sandwiches soon began surfacing in other parts of Europe. In England, the sandwich took its n a me f r om Joh n Mont a g ue, t he

come i n a l l d i f fer ent si z e s a nd shapes, a nd t hey ca n be made of countless different foods to create a variety of tastes ranging from savory to sweet and everything in between. But to ma ke one a hea lt hy mea l, “aim for a sandwich that is around 400 to 500 calories, fiber-rich and loaded with veggies,” says registered dietitian Elizabeth Ward, who offers a simple four-step plan—outlined below—to do just that.

Build your sandwich on healthy whole grain breads.

Whether it’s a roll, a wrap or a pita, breads made of whole grains are full of fiber. Fiber helps you feel full longer, so that means you’ll be less likely to get hungry and start looking for something else to eat. According to the American Cancer Institute for Cancer Research, whole grains contain antioxidants, phenols, lignans and saponins. Researchers have linked these substances to a lower cancer risk. For a bread to be considered whole grain, all three parts of the grain must be present: the germ, the endosperm and the

tein-packed choices taste delicious. Tr y p u r e e i n g t h e m i n t o t a s t y spreads, then layer them onto whole grain bread dressed with any number of other scrumptious vegetables, either raw or cooked. Additional plant sources of protein include asparagus, cauliflower, broccol i, br ussels sprout s, a r t ichoke, spinach and watercress. Soy beans in the form of tofu is also a great protein source. Tofu’s densely packed white curds can be seasoned and stir-fried with other vegetables, and with a little soy sauce, it can make a tasty and satisfying sandwich filling. Also, don’t overlook t h ic k , me at y p o r t ob el lo mu s hrooms. These tasty fungi make great faux burgers, or “meat” strips if sautéed i n a l it t le oil or but ter a nd ladled over veggies.

Add more veggies.

Tomatoes, romaine lettuce, spinach, cucu mbers, on ions (t r y cook i ng them in a little spiced vinegar for lots of ta ng y taste) a nd a host of many other vegetables can create a luscious sandwich filling. Roasted

Sandwiches are very versatile and easy to make, so they’re one of the most commonly customizable meals found in almost every culture in the world. fourth Earl of Sandwich. He was an 18th century nobleman who ordered his meat-only meals placed between two pieces of bread. That way, he could eat and play cards without soiling the deck with his greasy fingers. Accord i ng to legend, so intrigued were his fellow players, that they took to ordering “the same as Sandwich.” These stories may just be colorful myths. But one thing we know for sure is true: Sandwiches did become a popular staple all over the world, and today these quickly prepared meals remain a favorite of ma ny people everywhere. From pop-in-your-mouth miniature to he-man hefty, sandwiches 3 0 R E A L H E A LT H S P R I N G 2 0 1 3

bran. In addition, whole grains also reduce the risk of metabolic syndrome, a strong predictor of type 2 diabetes and cardiovascular disease. Of course, sandwich lovers may not care about all of these health benefits—they might just like the del iciou sly nut t y t a ste of m a ny whole grain breads.

Pick a protein.

Reach for lean 3-ounce servings of low-calorie and low-fat proteins, such as tu rkey, tuna, chicken or salmon. If you’re a vegetarian, many plant sources offer quality protein. At the top of the list are beans, such as pinto, garbanzo, white, kidney, lima and soy beans. Plus, these pro-

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veggies, in particular, can boost the f lavor a nd nut ritional content of almost any sandwich.

Layer on a spread.

With a food processor, or blender, t here’s no l i m it to what k i nd of spreads you can make to dress your chosen sa ndw ich. Ditch f u ll-fat m ay o n n a i s e f o r w e l l- s e a s o n e d pureed veggies drizzled with a little oil, and mix to a paste-like consistency. If you don’t feel like being in the kitchen, you can always buy any number of veggie-based spreads, such as tapenades and salsas. If you’re short on time, there are also ways to make fast-food sandwich choices easier. At Subway, you

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can find a few 6-inch subma rine sandwiches that have fewer than 6 grams of fat. You can always “stack the sandwich with all the vegetables that look good to you—olives, onions, lettuce, tomato and green peppers,” writes registered dietitian Susan M. Kleiner, PhD, and Jeff O’Connell, aut hor s of t he b o ok Pow er fo o d Nutrition Plan. “Choose a fat-free condiment like honey-mustard sauce instead of mayonnaise.” H ave a l it t le e x t r a t i me? Buy whole grain bread and check your ref rigerator for lef tover pieces of meat or cooked veggies and cheese. Basica lly, whatever you have on ha nd ca n work to ma ke a worldclass sandwich meal. On the face of the bread, layer on a healthy spread of your heart’s desire. Slice or chop off pieces of the meat then layer on t h i n slices of a cheese you li ke. Garnish with veggies and wrap the sandwich in aluminum foil. Pop it into the oven until the cheese melts, or if you’re in a hurry wrap the sandwich in a paper towel and place it in t he m ic r owave. Th i s sat i sf y i ng s a ndw ic h c a n b e for br e a k f a s t, lunch or dinner. Interestingly, although there are ma ny va riations of t his timeless classic, a Boston court ruled in 2006 that it must include at least two slices of bread to ea rn t he name “sandwich.” This means as tasty as they may be, wraps, rotis, falafels and t a c o s d o n’t c u t t h e mu s t a r d . Sandwich sticklers have even raised eyebrows if fillings are not placed between two separate pieces of sliced bread. That means rolls, bagels and croissants are also out of order. What about t riple-decker sa ndwiches? Well, for those who go strictly by the book, three slices of bread is, perhaps, just too much of a good thing. Then, there’s the question about whether a sandwich is considered a snack or a meal. Many people say this depends on the size of the sandw ich a nd what’s inside it. Some folks argue that little sandwiches with just a teeny bit of filling can be classified as a snack, but, generally, i f a sa ndw ic h is made w it h t wo average-sized slices of bread with a hefty amount of filling, it should be considered a meal.

To avoid getting caught up in the quandary, RH prefers to look at the issue this way: Sandwiches are versatile enough to be both a snack and a meal. After all, people eat them for breakfast, lunch or dinner, or in between any of these main meals. And lest we forget, sandwiches a l s o m a k e g r e a t d e s s e r t s, t o o. Who says that what goes between t hose two slices of bread can’t be mouthwateringly sweet? A visit to FoodNetwork.com introduced us to the recipe for a crunchy fried peanut butter and jelly sandwich. One look at that recipe told the whole story: This was not the kid’s sandwich you commonly visualize when you hea r t he na me. When was the last time you ate a PB&J sandwich slat her ed w it h pea nut b ut te r a nd r a s pb e r r y jam, layered with potato c h ips, d ipped i n egg batter, dredged in crushed cinnamon cer ea l a nd then fried? Or go global and try a loti—fluffy multicolored bread sl ices t h at a r e perfect as cushions on which to r est scoops of sweet, milky ice cream. Really, a g r e attasting sandwich t hat su it s your particula r fa nc y ca n be so much more t h a n a por t a ble mea l. What’s key i s t h at you wa l k into your kitchen unafraid and ready to try unusual food combinations. All that’s required is for you to have a sense of adventure and daring coupled with a real love of food. Besides that, just keep the recipe strictly legal and make sure your filling rests securely between two slices of bread. ■

Dress It Up With Veggies

One way to pack a plain ol’ sandwich with taste and nutrition is to pile on seasoned cooked vegetables.

Here’s a recipe from the Real Health staff files for a gussied up tuna sandwich. It’s perfect for when you’re in a rush but still want something a little special to eat. Not only does the tuna beef up (no pun intended) the protein value, but the reasonably priced fish also makes the sandwich super filling and satisfying. INGREDIENTS 1 medium bell pepper quartered (red or green) 1 medium zucchini cut into 4 lengthwise strips 1 small eggplant cut crosswise into ½-inch thick slices 1 6 oz. can tuna fish 1 tablespoon light mayonnaise 2 slices whole grain bread (or whatever type you like) PREPARATION Preheat oven to 400 degrees. Arrange pepper, zucchini and eggplant in a foil-covered baking dish. Spray with nonstick spray and drizzle with a tablespoon of olive oil. Sprinkle salt and pepper to taste. Roast veggies for 15 to 25 minutes. Remove from oven and set aside to cool. In a separate bowl, mix drained tuna fish with 1 tablespoon mayonnaise. Sprinkle in a dash of dried mustard, cumin and turmeric. Once the tuna fish and spices are thoroughly mixed, spread evenly on bread. Place warm roasted veggies on top of tuna fish. Cut sandwich in half and enjoy.

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S P R I N G 2 0 1 3 R E A L H E A LT H 3 1

PARCHED! Itâ&#x20AC;&#x2122;s normal for our naturally curly hair to be dry, so lavish those tresses with lots of moisturizing love. By Gerrie E. Summers

If there is any one hair rule to follow, this is it: Make sure you take care of the scalp and new growth. “The hair bulb and follicle are below the scalp’s surface; therefore, the scalp should be lubricated, massaged and cleansed regularly to ensure the hair growing underneath comes through strong and healthy,” says Toni Love, a hair loss specialist. “New growth is our indicator that the hair is growing and emerging in its healthiest state.” “With thicker, coarser hair types, it’s more likely that the scalp may not produce enough oil,” says Athena Solomon, owner of A Beautiful Day Salon in Southfield, Michigan. And the lack of oil on the scalp can also cause the skin to tighten, says Love, “so hair will appear dry and brittle.” In addition, Solomon adds, “the middle and ends of hair will not benefit from that natural oil because it tends to settle on the scalp.” That’s one of the reasons hair ends need extra moisturizing and conditioning—because the natural oils of the scalp aren’t distributed to the tips. Another reason? “The distribution of oils and conditioners is important to hair ends because of the usage of heated tools, such as flatirons, hot rollers and blow-dryers,” Love says. “Some consumers use flatirons and curlers every day, mostly on the ends of the hair. Therefore, [this section] needs to be protected to avoid split ends, which can travel up the hair shaft.” One solution to the split ends problem is to add oils and moisturizers to the hair. “Put the selected product in your hands, rub together and start application at the ends, working upward toward the scalp to ensure even distribution,” Love suggests. But Solomon warns against just concentrating on one area. The hair needs to be cared for from where the follicles emerge from the scalp all the way to the ends. “Scalp cleansing and conditioning of the new growth will result in healthier hair,” Solomon says. “Never neglect one area of the head or hair for another. If you notice that one area of the hair is suffering, take certain measures, but always nourish the scalp. It is the root of healthy hair growth. The ends must be wellmaintained, too, with frequent trims, specific conditioning measures and [limited] heat exposure.” In addition, use the right products for your specific hair texture. If you’re not sure what to use, Love suggests consulting a professional. Also, if you live in an area with hard water, consider installing a shower filter and avoiding harsh chemicals and hair treatments (such as relaxers) that can strip the hair of moisture. What’s more, when applying heat, use a thermal protective moisturizer. Remember this too: Hair health depends on your general health, so drink water daily, avoid junk food and eat nutritious meals. ■ 3 4 R E A L H E A LT H S P R I N G 2 0 1 3

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Dried Out?

Try these thirst quenchers. ■

■

Don’t use moisturizers that have water listed as the first ingredient. Use oils and serums over creams, butters and masques. The latter are waterbased products, which can eventually dry out the hair. Use light, natural-based serums formulated with organic or natural ingredients. Some natural oils you might try include shea, olive, argan, jojoba, avocado and coconut oil. Give yourself a massage to relieve a tight scalp and to stimulate blood flow to the roots. Use an oil to moisturize, condition and strengthen the hair follicles. Depending on your hairstyle, brush hair at least once each week using light oil. Brushing helps distribute oil and is good for the hair and scalp. Caution: Don’t saturate the hair with oil. If your ends are dryer than your scalp (especially those with braided styles or locs) apply a serum starting at the ends. Gently massage in oil, working your way up to the scalp. Apply serum or moisturizer before wearing cotton, wool or other drying materials that come in contact with the hair. Avoid daily use of hot tools. If you must style hair with a heated tool, never set the device at the highest setting; doing so risks drying and burning the shaft of even thick or coarse hair. Deep condition the hair at least every two weeks; infuse conditioners with a few drops of natural oils. Wrap hair with a silk or satin scarf to keep tresses from drying out. Avoid cotton pillowcases. Cotton rubs against the hair cuticle, opens the shaft and exposes it to frizz and splitting. If you are not sure of your hair texture and what products will be best, consult a professional. —GS

Source: Tips provided by Toni Love and Athena Solomon

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For those who don’t know, African-American hair can be decidedly dehydrated. That’s just how it grows out of our heads. When hair strands are straight, it’s easy for the natural oils to travel down the hair shaft and keep coils moisturized. But with curly hair, it’s a lot harder for the oils to navigate the length of our strands, and that causes the hair to get brittle, especially near the ends. While this tendency toward dryness doesn’t necessarily indicate unhealthy hair or even improper hair maintenance, it does mean that extra measures must be taken to keep the hair hydrated.

stuff we love A roundup of the latest, must-have finds for hair, skin, health and beauty, these products are worth every cent. John Masters Organics Lavender, Rose Geranium & Ylang Ylang Soap ($8, 4.5 oz.) Organic olive oil, cupuacu butter and essential oils make this a super-moisturizing, soothing and luxurious cleanser for face and body.

Claspies (single pair, $14.95; 2-pack, $25) Thanks to clasps on the side, this bikini-style underwear goes on and comes off very easily—you can put them on while standing up and without taking off your pants.

Intimina by Lelo Personal Moisturizer (3.58 fl. oz., $17.90) This non-greasy, non-staining, latexfriendly personal lubricant helps keep vaginal tissue supple. This prevents painful sex resulting from dryness and a loss of collagen and estrogen.

Perfect Match Mood Gel Polish Collection (6-bottle pack, $30) These fashionable shades change colors based on your body heat and surroundings.

Babor’s Algae Active Fluid FP (14 ml, $42) The secret to a more radiant and revitalized complexion is in the active marine ingredients that moisturize skin and help stimulate circulation. Babor’s Hydra Plus Active Fluid FP (14 ml, $27) Apply this skin plumper to face and neck in the morning or at night to rebalance and replenish the skin with moisture.

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S P R I N G 2 0 1 3 R E A L H E A LT H 3 5

THOUGHTS

THE EXPERT SAYS

According to leading health and policy experts from across the nation, too many activities have moved indoors and kids need to get back to nature. Here’s what David Rutstein, MD, MPH, former acting U.S. deputy surgeon general, says about the issue.

There’s nothing like fresh air, even when the weather isn’t great. Want to boost your brain and brighten your mood? Then go outside and let the sun warm your face and a breeze ruffle your hair. You’ll reap mucho mental health benefits—even if skies are gray. What’s more, study findings also show that just drinking in some nature scenes with your eyes can help improve memory and attention. When researchers at the University of Michigan wanted to test their theory that people suffering from mental fatigue would benefit from being outdoors, regardless of the weather, they divided participants into two groups and sent one on a stroll down Ann Arbor’s concrete and asphalt city streets; the other group went on a walk through the university’s botanical gardens and arboretum. Scientists found that the people who walked among the trees and nature improved their short-term memory by 20 percent. The other group showed no such benefits after slapping shoe leather on the concrete pavement of city streets. “Interacting with nature can have similar effects as meditating,” says Marc Berman, PhD, a post-doctoral fellow at the university. Even more interesting is that when Berman and his research team had participants look at nature scenes, their memory and attention scores got a 20 percent boost again. When the group looked at city scenes, nothing happened. Want to step outside?

How I Learned to Breathe Again Even though Jeanette P., a native of Belize, loved city living, too much time spent cooped up indoors made her feel sick. 3 6 R E A L H E A LT H S P R I N G 2 0 1 3

As a child, I was always encouraged to go outside and play. I was born in a tropical country, so a walk in any direction usually meant green trees and beautiful blue water were never far away. Unfortunately, when I became an adult I moved to the big city. Almost overnight, I lost my opportunity to connect with the outdoors. Soon, the years began to pass. I lived in a fifth-floor walk-up apartment with a fire escape and a gated window. I could see no trees outside,

realhealthmag.com

What are the health effects of children spending less time outdoors? Overweight adolescents have a 70 percent chance of becoming obese adults. If this problem isn’t addressed, we will leave our children a legacy of shorter life spans for the first time in our country’s history. What’s the best way to get more kids involved in outdoor activities? Decrease indoor activities for children, such as screen time, and increase active play in the great outdoors. How much time should children spend outdoors? Kids should get at least one hour of outdoor play each day. Engaging children in regular outdoor activities is a great strategy to boost kids’ physical fitness levels.

and I missed the feel of gentle breezes and blue water lazily lapping at my feet. In the city, I felt stifled. I yearned for what I’d given up, for what had helped sustain my soul. Realistically, I couldn’t return to my tropical homeland, so here’s what I did. Whenever possible, I’d roam the length of a nearby park. After my walks, here’s what I learned: Even small bits of nature can take you home again. —As told to Real Health

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The Nature of Things

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