December 2020 Health Wellness and Nutrition Supplement

HEALTH 0 2 0 2 BER N DECEM TRITIO U N & ESS WELLN MENT SUPPLE

Gastronomics:

A Washington Informer Quick Guide to Good Digestive Health

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WORDS FROM THE EDITOR

“Bad Guts” Are No Laughing Matter

By Dr. Shantella Y. Sherman WI Special Editions Editor

It has become routine in popular culture to reduce stomach and digestive issues to crude jokes about flatulence or having “bad guts.” Comedic scenes, including one made famous

by John Witherspoon in the Friday film series, depict people chowing down on all manner of foods, and then running full speed with their stomachs in turmoil to the nearest bathroom.

Witherspoon’s “Pop” character uses the refrain, “Get out of the way, y’all know I’ve got these bad guts!” all the way to the commode. While it is good for a quick giggle, the implications of poor digestive health, are no laughing matter.

5 Dr. Shantella Sherman (Photo by India Kea) An estimated 60 to 70 million Americans are affected by digestive diseases, many of which began as minor and avoidable ailments in childhood. Most concerning about these numbers is the seeming disconnect between what we ingest and how it either nourishes or depletes our overall health. In 2018, for instance, thousands of young adults were treated in emergency rooms across the nation for stomach complaints after consuming Frito-Lay Flamin’ Hot Cheetos.

The seasoning of the product -- maltodextrin, salt, sugar, monosodium glutamate, yeast extract, citric acid, Red 40 Lake, Yellow 6 Lake, Yellow 6, and Yellow 5 -- can lead to severe abdominal pain, ulcers, erosions, peptic ulcer disease, and gastritis, according to a Medical Daily report. And despite the warnings, schools in California, New Mexico and Illinois have had to ban Flamin’ Hot Cheetos, Takis, and other spicy snacks from their campuses because students could not get enough of them.

“I loved the fact that the Cheetos were super-hot, and my friends and I would wash them down with Coke or root beer every day during 11th and 12th grade. We laughed about how it tore our stomachs up,” 19-yearold Tabitha York told the Informer. “Last year that belching and burning in my stomach turned into acid reflux that was so bad it made me breathless like I had asthma.”

York said eating spicy foods seemed a natural progression to adulthood in the same way adults drink whiskey or other hard liquors that “burn going down.” She also said she never connected the burn with potential longterm damage to her digestive system.

“When I saw that Chadwick Boseman had died from colon cancer, it made me take pause because it was reported that he didn’t find out until it was Stage 3. That made me think that maybe there were warning signs – like my burning stomach or constipation – that most of us ignore that delayed his seeking help,” York said.

“It was life-altering for me to comprehend that I could shorten my life by not taking my digestion seriously.”

This may be easier said than done for most Americans if recent research on colorectal screenings is considered. With advanced screenings readily available, a Transnational Behavioral Medicine study found that nearly half of the home screening kits for colorectal cancer issued by physicians are ever returned for evaluation.

“The nation seems to have an aversion to discussing poop. We watch some of the most gratuitous and explicit things on television and can talk a blue streak about most things, but feel uncomfortable getting real about the color, consistency, frequency, and smell of our poop,” homeopath Duonne Adams said. “Your poop indicates the fitness of your organs and bodily systems. It offers insight into weaknesses and failures in your body that are life-threatening. It’s time to stop whingeing and start winning.”

The very real connections between what we eat, how well we digest food and eliminate waste, and our overall health, are the focus of Gastronomics: A Washington Informer Quick Guide to Good Digestive Health. Let’s end the ‘bad guts’ punchlines in 2021!

Read, Learn, Grow (and Heal)!

Dr. S

PHOTOGRAPHERS John E. DeFreitas, Ja’Mon Jackson, Shevry Lassiter, Roy Lewis, Jr., Robert R. Roberts, Anthony Tilghman

www.washingtoninformer.com / DECEMBER 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

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Strike a Pose!

Yoga for Good Gut Health

By A. Elisabeth Currie WI Staff Writer The origins of yoga are varied and complex. Yoga historians do, however agree, that the practice was developed more than 5,000 years ago in India for the purpose of Hindu and Buddhist spiritual harmony and mental enlightenment. Centuries after its beginnings, and as the practice moved to the Western parts of the world, yoga became popular primarily for its well-established techniques to rejuvenate and purify the physical body as well as the mind. It also helps promote good gut health.

Modern yoga incorporates breathing exercises, meditation, poses and postures, called asanas, designed to encourage relaxation, reduce stress, build flexibility, and strengthen muscles.

Harvard Health Publishing describes Hatha yoga, a combination of several other styles of yoga, as one of the most popular styles. “It is a more physical type of yoga rather than a still, meditative form. Hatha yoga focuses on pranayamas (breath-controlled exercises). These are followed by a series of asanas (yoga postures), which end with savasana (a resting period).

The goal during yoga practice is to challenge yourself physically, but not to feel overwhelmed. At this “edge,” the focus is on your breath while your mind is accepting and calm.”

However, in addition to the mental and external physical advantages, yoga students and medical practitioners are discovering a plethora of internal benefits as well.

Leading nutritionist and yoga teacher Fiona Tuck reveals, “yoga works on a physical level by stimulating the internal organs via various asanas. It also helps to soothe the sympathetic nervous system, decreasing stress levels and stimulates the parasympathetic nervous system which helps us rest and digest.”

The American Nutrition Association says “70,000,000 people

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suffer from some form of digestive issues on a daily basis. Bloating, indigestion, flatulence, heaviness, and cramps bring a lot of discomfort and restlessness…, whether this discomfort is due to overeating, over-indulging, constipation, hyperacidity or irritable bowel syndrome.”

An unhealthy digestive system is the root cause of many diseases.

An effective digestive process of ingestion, the breakdown of food, nutrient absorption, and elimination of indigestible food, wastes, and toxins gives energy to the body and produces a clear mind.

As more and more people turn to yoga, research and studies support the apparent health benefits experienced in the bodies’ internal organs and functions.

According to the Canadian Society of Intestinal Research, “a case study compared 186 patients with chronic diseases, including gastrointestinal, who regularly practiced yoga with 186 patients who did not practice yoga. Patients who practiced yoga reported better overall health status and physical quality of life than those who did not.”

In addition, The Art of Living Foundation lists the following digestive benefits of yoga: Asanas stretch the body, massaging the abdominal muscles.

This helps food to move efficiently along the digestive tract. g Some asanas apply gentle pressure on the organs in the gut, while others help relieve abdominal tension. g The twisting asanas help “wring out” some of the abdominal organs, enabling more efficient bowel movements (peristalsis), and relieving constipation. g Asanas also improve circulation of blood to the digestive organs, thus aiding digestion. g The body is effectively detoxed. Toxins accumulated from a bad diet, unhealthy lifestyles, and stress are flushed out. g Historical research into this ancient practice, along with modern medical evidence, make clear the benefits that a regular yoga

routine can provide to your overall health as well as the benefits to your digestive system. Incorporating some yoga time into your daily schedule will make a noticeable difference to your gut health.

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An effective digestive process of ingestion, the breakdown of food, nutrient absorption, and elimination of indigestible food, wastes, and toxins gives energy to the body and produces a clear mind.

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It’s Not Too Late for Your Flu Shot Submitted by AmeriHealth Caritas District of Columbia Millions of people get the flu each year. The flu is worse than the common cold and can bring symptoms like fever, chills, aches, sore throat, cough, and fatigue. It can cause infections of the ears and nose passages. It can even bring serious problems like pneumonia and inflammatory conditions. But there is a way we can help protect ourselves against this virus. Almost everyone six months and older should get a flu vaccine each year.1 December 1 to 7 is National Influenza Vaccination Week. December is not too late to get your flu shot! Receiving a flu vaccine lowers your chance of getting the flu by about half. The flu shot is not only the best way to help protect yourself against the flu — it also helps protect those dear to you. If you spend time with young children or older adults, who are more vulnerable to the flu, getting a flu shot each year is very important.1

WHO SHOULD GET THE FLU SHOT?

Almost everyone age 6 months and older should get a new flu vaccine each year. The virus that causes the flu changes over time, so researchers develop a new vaccine every year to keep pace. Each year’s vaccine extends our protection against older flu viruses, and helps protect us against new ones1 Some people are more vulnerable to the harmful effects of the flu. They have more risk of developing complications from getting sick with the flu. For these people, it’s especially important to get a flu shot each year. They include:1 • Pregnant women

• Children younger than age 5 • Adults age 65 and older • People with long-term health conditions, like asthma, diabetes, or cancer

WHO SHOULD NOT GET THE FLU SHOT?

Children who are younger than 6 months old should not yet get a flu shot. Also, anyone who is currently sick may need to wait until they return to health before getting the vaccine.1 If you have had an allergic reaction to the flu vaccine in the past, or you are allergic to eggs or gelatin, talk with your primary care provider (PCP) before getting the vaccine. Also talk with your PCP if you have had Guillain-Barré syndrome. This is a disorder of the immune system.1 The information in this document is to help you learn more about this topic. It is not to take the place of your health care provider. If you have questions, talk with your health care provider. If you think you need to see your health care provider because of something you have read in this information, please contact your health care provider. Never stop or wait to get medical attention because of something you have read in this material.

Sources: 1. “Flu (Influenza),” Vaccines. gov, https://www.vaccines.gov/diseases/flu.

2. “Misconceptions About Seasonal Flu and Flu Vaccines,” Centers for Disease Control and Prevention, https://www.cdc.gov/flu/prevent/misconceptions.htm..

All images are used under license for illustrative purposes only. Any individual depicted is a model HS

Almost everyone age 6 months and older should get a new flu vaccine each year.

The virus that causes the flu changes over time, so researchers develop a new vaccine every year to keep pace. www.washingtoninformer.com / DECEMBER 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

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#BestMe MYTH OR FACT? FLU VACCINES CAN CAUSE THE FLU. Myth! What’s true is that a flu vaccine can leave some people with side effects, which are most often mild. They are not the flu itself. These side effects include:1 • Pain, swelling, or redness in the place of the shot • Fever • Headache • Muscle aches • Upset stomach

MYTH OR FACT? IT’S BETTER TO GET THE FLU THAN A FLU SHOT. Myth! It’s safer to get a flu vaccine than to risk serious health problems from getting the flu. Any

person with the flu has some risk of developing a health complication. These can become serious enough to cause a hospital stay or death. Of all people, young children, older adults, and people with some long-term health conditions have the most risk of the flu becoming serious.2

MYTH OR FACT? STOMACH FLU IS DIFFERENT FROM THE FLU. Fact! The flu is a respiratory illness. But some people say “stomach flu” to refer to sickness with digestive symptoms, like nausea, vomiting, or diarrhea. Many different germs, like viruses, bacteria, and parasites can cause these digestive symptoms. It’s rare that these symptoms come from having the flu virus.2

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Any individual depicted is a model.

‘Tis the Season for Planning, Preparedness, and Peace…

Donna Smith Compassion and Choices African American & Washington DC Outreach Director I love the holidays and take great care to plan and prepare for them. I plan my meal and my guests weeks in advance.

I review the Christmas decorations to see if they are all in working order and if I need to update any of them. I clean the house thoroughly to prepare for guests who might drop by. I prepare a feast fit for the kings, queens in my life. I

deck the house out in fall and Christmas attire.

This year for me, like most of you, has been a little different and difficult. The CoVID 19 virus has hit our community especially hard and has exposed what we long knew to be true. The systemic bias in healthcare leads to poor health outcomes for communities of color.

National Institute of Allergy and Infectious Diseases director Dr. Anthony Fauci said in June that Black people are more likely to be adversely affected by COVID-19.

What Are Your Advance Healthcare Plans?

Compassion & Choices is committed to helping people navigate their end-of-life options and make informed healthcare decisions. Having a plan in place gives everyone peace of mind.

“African Americans have suffered disproportionately from coronavirus disease,” Fauci said on the U.S. Department of Health and Human Services’ podcast Learning Curve. “They’ve suffered in that their rate of infection is higher because of the nature of the economic status that many of them find themselves in when they’re outside working, being unable to physically separate.”

Fauci added that a high incidence of underlying symptoms within the African American community put those individuals “at much greater risk of suffering the deleterious consequences, including death.”

There are times when I am simply overwhelmed with the lasting effects of racism on our communities and our very bodies.

The fact that we have had to not spend time with friends and family in order to keep our loved ones and ourselves safe, has been also been emotionally taxing. The truth is the economic toll of the virus has added extra pressure during the holidays, which are already hard for some of us.

While there are promising vaccines, the reality is they will not be available to the masses until next spring. Until then we must remain vigilant and continue to plan and prepare our community to deal with the virus at hand. In addition to staying home, wearing a mask we must make plans for ourselves and our loved ones in case we are no longer able to make decisions for ourselves. How do we want to be cared for, who should be notified, Who will speak for you when you cannot speak for yourself?

There are things we can do Plan and Prepare.

community accountable for their lack of cultural competence and health equity.

We must advocate that those in power enact laws that address healthcare disparities and if they don’t replace them with those who will. What else can we do?

PREPARE

We can as a community commit to educating ourselves on the issues, thereby Empowering us to be our own best advocates. We can better prepare ourselves and families for situations beyond our control. Make sure we have wills, living wills, life and health insurance state documents properly filled out and recorded.

Fill out an Advanced Health Care Directive- each has their own variation but this document allows one to determine what their wants and needs are if they are unable to make their own healthcare decisions ( If I’m in a coma or have dementia) . It also allows them to share with family and friends and appoint a healthcare proxy to speak for them.

We also must ask for second and third opinions if necessary. We must prioritize the patients wishes and we must have these necessary conversations in advance as much as possible. The time to have these needed conversations are not in the emergency room when no one is in the right mind to make decisions. The time to have these conversations are when you are in reasonable health in a non-crisis situation where people can have dialogue and ask questions in the hope that they will all be on the same page about their loved ones priorities at the end.

And although must of us will probably be gathering with relatives on Zoom instead of face to face the gathering of dear ones provides a good environment to talk to the ones we love about what we want at the end. Tis the season to provide the PLAN gifts of peace and preparation.

Clearly, we must hold the medical HS

Visit CompassionAndChoices.org/planning for all of our FREE end-of-life planing tools and start having conversations about your end-of-life care today.

www.washingtoninformer.com / DECEMBER 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

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Balance Eating Habits During the Holidays to Avoid Tummy Troubles

By Lindiwe Vilakazi WI Staff Writer At the best of times holiday stress can wreak havoc on digestive systems.

This year, with the added stress and uncertainty caused by the coronavirus, including economic woes, an inability to travel, and restrictions on family gatherings, stress levels may reach an all-time high.

New research conducted by the Nourish column of WebMD, reports stress and anxiety as leading factors in why Americans consume excessive proportions of food. Physiologically, stress produces levels of cortisol in the system, increasing the body’s typical cravings for fatty, salty, and sugar-heavy foods – and adding to long-lasting gut troubles.

Marissa Jones, the Regional Director of Operations at The Center for Discovery’s Eating Disorder Division Jones told ABC News that the isolation caused by COVID-19 can cause stress and anxiety, pushing some to use food in unhealthy ways.

“A lot of times, people are using food to cope with emotions, to maybe numb out their emotions or to avoid their emotions,” Jones said.

“And that’s not a helpful adaptive way to cope through this challenging time.”

Additionally, eating foods high in fat, salt, or sugar releases feel-good hormones like dopamine, which activate pleasure centers in your brain.

Over time, according to the National

Institutes of Health, the body may associate these pleasure sensations with certain foods, which tend to be high in fat and calories. This process may eventually override hunger regulation, encouraging people to eat for pleasure rather than hunger.

During the holidays, many Americans throw caution to the wind and pile plates high with all manner of comfort foods. In fact, few people expect to navigate holiday parties without the requisite tummy troubles: gas, bloating, constipation, or diarrhea.

But there are long-term negative effects to overeating.

To break down food, the stomach produces hydrochloric acid. When a person overeats, this acid may back up into the esophagus resulting in heartburn. Overeating -- especially unhealthy foods -- can take its toll on a digestive system. Digestive enzymes are only available in limited quantity, so the larger the amount of food you eat, the longer it takes to digest. Frequent overeating slows digestion allowing undigested food – now waste – to remain in the digestive tract or intestines for longer periods of time.

This is where chronic conditions, including cancers take root. g This holiday season, experts advise Americans to be mindful about when and how they eat. g Focus on family and friends, not solely the food. g Do not start a big meal on an empty stomach.

g Avoid skipping meals on the big day. When hungry, we tend to overeat.

Use a small plate and fill it once.

Fill up your stomach with those nutrient-dense options first. g g

g Eat before you drink alcohol and do not substitute alcohol calories for nutrition. HS

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DECEMBER 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

Fill Holiday Cravings with Fruits and Veggies!

By Elaine Magee, MPH, RD Safeway Wellness Corporate Dietitian Tis the season for caroling, tree-trimming, and of course looking forward to (and even craving) our favorite holiday dishes. Speaking strictly with gastronomy in mind, part of what is special around the holiday season is the food, am I right? It’s a time when certain dishes or foods are celebrated and enjoyed, some perhaps with cultural significance.

And by the way, food cravings are not necessarily a bad thing. Mindfully enjoying our favorite dishes instead of depriving ourselves of them, generally leads people toward moderation and away from emotional eating. For other strategies to promote balance and to help us enjoy the fun and flavors of the holiday season without derailing our healthy eating momentum, look no farther than your produce section!

When we focus on including gorgeous and delectable fruits and vegetables in our appetizers and on our plates, we just naturally end up eating less of those higher calorie-lower nutrient foods.

FALL FOR FALL FRUITS THIS HOLIDAY

Boost the fiber and nutrition of holiday favorites by adding Fall fruit to dishes such as salads, breads, side dishes or appetizers including pears, pomegranate, persimmon, cranberries, guava, kiwi, kumquat, oranges and tangerines!

Pears are a perfect example of a fall fruit to feature in your holiday menus.

The 10 types of pears that the U.S. harvests each year will fill your fruit basket all winter long. Enjoying pears every chance you get definitely helps promote health during the holidays with each medium pear providing more than 20% of the daily recommended amount of fiber (6 grams) and 10% of the daily value for the antioxidant, Vitamin C. Not to mention the other important plant compounds in pears including flavonoids, which may have strong antioxidant and possible anti-inflammatory and anti-viral activity in the body.

Expand your holiday horizons and think about enjoying fall fruit in new, inventive ways! Pair your pears, for example, with gruyere or goat cheese for an elegant appetizer or simply slide

them into your holiday salads. And try this recipe for Pear Pistachio Crunch, the epitome of a healthful sweet ending to a meal or holiday party.

FILL UP ON THE BEAUTIFUL BOUNTY OF IN-SEASON VEGGIES

potassium, 15% of magnesium, 17% of vitamin B6, 39% of vita-

min C and 150% of vitamin A. HS

Cauliflower & Broccoli Au Gratin Ingredients: 1 medium head cauliflower 3 tablespoons chopped shallots 1 tablespoon minced garlic 1 cup vegetable broth (or golden mushroom canned soup)

1 cup whole milk (low fat milk can be substituted) 1 teaspoon horseradish (or to taste) Black pepper to taste Salt to taste (optional) 2/3 cup shredded Gruyere cheese, packed (Swiss cheese or Jarlsberg can be substituted)

Rely on Fall veggies to balance any holiday plate! From bright orange to dark green, look for opportunities to feature pumpkin, sweet potatoes, winters squash and green beans, Directions: For example, for a festive color and 1. Cut the cauliflower into small florets (reserve the stems) and microwave on HIGH in flavor, microwave mashed sweet pota- microwave-safe covered dish until tender (about 2 minutes). to is added to our Harvest Rolls and 2. Start to heat a nonstick frying pan or skillet to medium-low and coat the pan with canola pumpkin is added to our waffles! cooking spray. Add the coarsely chopped cauliflower stems, shallots, and garlic and gently Sweet potatoes have a nice sweet sautĂŠ until soft (do not brown). Add the vegetable broth and cook until the stock is almost flavor that tends to increase with stor- evaporated. Transfer to a food processor or blender along with the milk, and pulse until age and cooking. You can pierce each fairly smooth. Add the horseradish and season with pepper (and salt if desired) to taste. sweet potato several times with a fork 3. Coat a 9-inch pie plate with canola cooking spray. Add the cauliflower florets to the dish if baking whole to the give the building and pour the milk mixture over the top. Gently toss to blend. Sprinkle the cheese over the steam somewhere to go. They can be top. Bake at 350-degrees for about 15 to 18 minutes until golden brown. baked, boiled, steamed or microwaved.

One cup of uncooked butternut Yield: Makes 6 servings (double recipe if 12 servings are needed and use a 9 x 13-inch baking dish) squash cubes contains 5 grams of Per serving: 107 calories, 7 grams protein, 9 grams carbohydrates, 5 grams fat, 3 grams satfiber and around recTRU S T O9% U Rof Pthe HA R M urated ACYfat, 1.6 grams monounsaturated fat, .4 grams polyunsaturated fat, 17 mg cholesterol, 3 ommended Pdaily R Oamount F E S S IofO folic N A L Sgrams fiber, 240 mg acid, 13% of vitamin B1, B3, and

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Maternal Health: Active Support During Labor Lead to Positive Childbirth Outcomes Sumayya Lane RN, CEO, Systems Supports for Social Stability, Inc.

BLACK MATERNAL MORTALITY CRISIS

The United States has the highest maternal mortality rate among affluent counties in the World. According to the Centers for Disease Control and Prevention (CDC), data collected nationally from 2016 show 16.9 maternal deaths per 100,000 live births in comparison to 7.2 deaths in 1987. However, the Nation’s Capital holds the number one spot for pregnancy related deaths. Federal health data collected by United Health Foundation between 2010 – 2014, indicates that 41 women in the District die for every 100,000 live births.

In response to this crisis, DC Mayor Muriel Bowser hosted the first Maternal and Infant Health Summit at the Walter E. Washington Convention Center as a counter to the increase of the District’s maternal mortality rate.

DC City Council also approved a Bill establishing the Maternal Mortality Review Committee, which examines all maternal deaths along with possible cause, occurring in the District. Our Vice President-elect Kamala Harris sponsored a bill named the Black Maternal Health Mominibus Act of 2020, consisting of nine bills aimed to improve maternal health in the US; Rep. Lauren Underwood co-sponsored in

the House of Representatives. We must work together to combat this crisis and mitigate Black Maternal Mortality.

STANDARDIZED MEDICAL PRACTICES

Maternity practices currently in use by physicians were originally developed as interventions for life-threatening events. However, such practices as induction of labor, episiotomies (surgical incision made outside of the vagina), epidural anesthesia, artificial rupture of membranes, and mechanical (use of forceps) and surgical (Cesarean) deliveries have morphed into habits of convenience for the physician; not necessarily taking into consideration what may be best as positive outcomes for the women’s birthing experience.

For example, Electronic Fetal Monitoring (EFM) is routinely used in every hospital setting in the United States, confines the laboring women, inhibiting this natural process. Research studies prove that an increased incidence of surgical intervention (Cesarean deliveries), is linked to this standardized practice, and the potential in the development of morbidities with both mother and baby.

EFM restricts the laboring women’s freedom of movement; its use is routinely implemented by medial staff upon admission to the labor unit.

Monitors are placed on the mother’s abdomen, then connected to a bedside recorder, providing a graph for physicians and nurses to interpret character-

istic fetal heart rate tracings associated with fetal well-being. This procedure commonly leads to an assumption that there may be no alternative available other than EFM for health and safety of the unborn child. Additionally, this type of monitoring gives way for a false sense of security held by medial staff. Its dependence has the potential for rushed conclusions of fetal distress, negating performance of a full and total assessment of the laboring women prior to making a final analysis that an emergent procedure is optimal. Mechanical and surgical deliveries subject the laboring women to increased traumatic experiences. EFM was invented to detect fetal hypoxia (lack of oxygen) and was intended for use only when the laboring woman had known morbidities such as hypertension or diabetes.

A COMMON OCCURRENCE

An expectant first-time mom goes to the hospital, via ambulance, suspecting she is in labor. Her contractions are coming every five minutes. Only having visited a doctor two to three times since her pregnancy, she is alone, afraid and in pain. The EMT’s rush her into the emergency room and is quickly triaged; she hears the doctor give orders for her to be admitted. After being wheeled to a room, clinging to the stretcher, the nurse comes in and immediately squeezes ice cold jelly on her taught skin, without notice, she winces while two small discs are

placed on her swollen belly, tethered to a machine. Told sternly by the nurse not to move, the only conversation she has had with the medical team was a question and answer session to obtain demographic information, and if she has insurance. There is little to no conversation as to what will happen next.

The woman’s pain increases as the contractions become consistent. Suddenly, water shoots down from between her legs; she is terrified. The nurse rushes in, looks at jagged lines on paper being spit out of the machine next to her; the doctor is summoned. The first-time expectant mom is told she must have a Cesarean because the babies’ life is in danger. Confused, in pain, alone, she consents and is rushed into the operating room. Seconds later, a mask is pushed down on her face, listening to loud unintelligible background chatter, she blacks out. After surgery, groggy from the anesthesia and still in pain, the new mom is awakened and told she has a healthy baby boy. However, she just stares, without emotion, at the small bundle she has just been handed.

EVIDENCE-BASED PRACTICES

A women’s birthing experience should be held equally important as the health and safety of her unborn infant; an event that has a profound effect on her physical, emotional, and psychological well-being. Supportive care, incorporation of a Doula (a trained technician in childbirth), assists the laboring women in promoting emotional support, helping with comfort measures,

and is present as a patient advocate.

The inclusion of a Doula during labor cultivates feelings of control and competence; an evidenced based practice used to facilitate the natural physiologic processes of labor, reducing the need for pharmacologic and medical interventions. Experiencing the natural birth process allows for freedom of movement, consumption of liquids for homeostasis (natural balance), and reduction in duration of transition, the second stage of labor, and perhaps the most difficult of the three stages.

This health information was presented by Sumayya Lane, RN, and is taken from her research paper, “Effects of Active Intrapartum Support on Childbirth Outcomes”, written as a graduate student at Georgetown University. She is also CEO of Systems Supports for Social Stability, Inc., whose vision is to advocate for healthy conversation on social issues, seek to have optimal mental health with ourselves and family, take action to improve well-being in the Community.

Website: www.freeyourmindproductions. net Contact@freeyourmindproductions.net HS

www.washingtoninformer.com / DECEMBER 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

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Diverticular Disease: An Increasingly Common Ailment

By A. Elisabeth Currie WI Staff Writer A healthy digestive tract begins with healthy eating habits. Obesity, diabetes, cardiovascular disease, and cancer are some of the most commonly known diet-related health problems. There are, however, a myriad of other conditions caused or exacerbated by the lack of proper nutrients from the daily intake of a healthy / balanced diet, routine exercise, and adequate amounts of water.

Diverticular disease is a condition of the digestive tract. Diverticula are bulging pouches in the lining of the intestinal wall. The pouches are most often found in the lower part of the colon, large intestine. Diverticulitis occurs when one or more of these pouches in the digestive tract become inflamed or infected.

Diverticular disease can be acute or chronic. Some of the most common symptoms include stomach cramps, bloating, nausea, diarrhea, constipation, or abdominal pain on the left side that may be relieved by passing gas or a bowel movement.

If the diverticula, the pouches in the intestinal wall, become infected then you may also experience fever, vomiting, or chills.

“We know that a poor low-fiber diet does contribute to the development of diverticular disease, as the lack of fiber leads to an increase in intraluminal pressure in the bowel,” Professor Tom Oresland of Akershus University Hospital in Norway said in a recent Society of Coloprotology interview. “This promotes herniation and the collagen in the bowel wall contributes to its development. There are also likely to be genetic and other factors, which mean some patients will develop the disease despite having a high-fiber diet.”

About half of all Americans over aged 60 will get diverticular disease.

In addition, you are more at risk of getting the disease if you are male, if you are obese, if you do not get enough regular exercise, if you smoke; and if your diet is high in animal fat. The use of opioids, steroids, or nonsteroidal anti-inflammatory drugs such as Advil,

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Motrin IB or Aleve also reportedly contribute to its development.

Typically, you develop diverticulitis as you age, however diverticular disease is also affecting millennials. Preston Ross, a 27-year-old Texas law school student whose parents reside in D.C., discovered he had the disorder after being rushed to a hospital during final exam week last Christmas.

“I was in so much stomach pain. I had a really high fever and became delirious. A friend from school helped me get to the hospital and after loads of questions and tests, I was diagnosed with diverticular disease,” Ross told the Informer.

However, this was not Ross’ first emergency room visit for severe stomach pain. Several years earlier, as an undergrad, he had a similar experience.

“I was staying with family at the time. I had no idea what was causing the pain and so I took several over-the-counter medications, but nothing worked. My aunt realized I was really suffering and drove me to the hospital.” On this first visit the doctors misdiagnosed Ross’ condition as kidney stones, hard mineral deposits inside the kidneys.

Experts say misdiagnosis in young people is unfortunately common because diverticular disease is normally seen in older adults.

Diverticular disease can be identified by your physician through x-rays of the small intestine, the large intestine, and the rectum; a stool sample to test for abnormal bacteria; or a colonoscopy, via a tiny video camera, that looks at the entire length of the large intestine and the rectum.

Mild cases may be treated at home with antibiotics, if needed for infection, and a liquid diet for several days until the intestines heal. You can then gradually return to a solid diet.

In extreme cases, surgery may be needed. During a primary bowel resection, the surgeon removes the diseased segments of your intestine and then reconnects the healthy segments.

The Mayo Clinic offers the following as possible ways to prevent diverticulitis:

g Exercise regularly, at least 30 minutes on most days, to promote normal bowel function and reduce pressure inside your colon. g Eat more fiber rich foods such as fresh fruit (apples, peaches, and berries); vegetables (broccoli, cabbage, spinach, carrots, asparagus, and squash); and whole grains (breads, cereals) to soften waste

material and help it pass more quickly through your colon. g Drink plenty of fluids. Fiber works by absorbing water and increasing the soft bulky waste in your colon.

DECEMBER 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

g Avoid smoking, which is associated with an increased risk in developing diverticulitis. HS

DC Leadership: Continue Support for Small Businesses Like Ours

By Caple Green and Daweit “Lil G” Gebru This year has been incredibly challenging for small-business owners, especially for those on the east side of the city like us. Last winter, when the pandemic began and shutdowns and shortages soon followed, we kept our doors open so we could provide essentials to our neighbors who needed it the most. In Wards 7 and 8, where large grocery stores are far and few between, stores like ours went from places to stop for a snack and a drink, to being lifelines for our community.

Thankfully neither of us had to shut our businesses down, but we are making hard sacrifices. Whether it means product cuts or costly layout changes to accommodate social distancing, we are doing whatever it takes to stay open and serve our community. We’ve even learned to navigate and embrace online ordering and delivery systems, to continue to take care of our neighbors and customers who can’t risk in-person visits.

We adapted, always adjusting our

practices in response to the city’s guidelines. Even as our profit margins are suffering, our priority is to protect our employees and our customers so we can all return to normal someday.

Now, just as we are starting to find our footing, there’s growing concern about a likely rise in COVID-19 cases that will impact businesses and residents alike. Black-owned small businesses are particularly vulnerable and almost twice as likely to fail. For businesses like ours, we have reason to be anxious, but also reason to be hopeful.

Last spring, we were there for our communities when the pandemic first hit, just as DC leadership was there for us. We are confident that city leaders will again stand with DC’s small businesses as we anticipate another wave of the virus in the weeks ahead.

We are more than a store to our customers. For those who can’t travel far or at all, local neighborhood stores are often the only option.

And possibly the safest too, since

we can personally ensure that we always use protective measures such as hand sanitizer and masks. And for some, we are also the most personal connection. For instance, we let our elderly customers know when the lockdown began that we could deliver to them.

In Wards 7 and 8, a small business closing is more than a store shuttering. It means a whole neighborhood and all the families living there might lose their access to daily necessities.

We know that the city’s leaders recognize how essential we are to our communities.

We appreciate the actions the DC government has taken to help businesses across the city keep their doors open. And we ask that the city’s leadership continue that support during the winter months, understanding the unique economic hurdles we face as small-business owners east of the river. We need to stay open so we can continue to provide for our neighbors and friends.

Local businesses like ours are the heart and soul of DC. We’re a resil-

Daweit “Lil G” Gebru

Caple Green ient city with resilient people. If we work together, we will all come out on the other side stronger than ever.

Daweit “Lil G” Gebru owns Elmira Market in Ward 8 and Caple Green owns Eclectic Cafe in Ward 7. Both

are members of the Alliance for an Affordable DC, a coalition made up of 400 businesses serving all eight wards who are united around issues impacting DC’s small business community and working families. HS

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It’s time to

focus on the science, and fight the stigma.

Not actual patient.

Can our

BRAINS DRIVE US to addiction?

Yes. Science shows us we need to rethink opioid addiction. It isn’t about weakness. Opioid addiction is called Opioid Use Disorder, or OUD. Like other addictions, opioid addiction happens when a biological system in our brains, the Reward System, is hijacked by opioids.

Learn more about the science of Opioid Use Disorder and the role of Medication-Assisted Treatment, including Counseling.

Visit rethinkopioidaddiction.com

rethink opioid addiction. rethink treatment. rethink recovery. © 2020 Indivior PLC | INDIVIOR is a registered trademark of Indivior UK Limited All rights reserved NP-NBD-US-00462 EXPIRY AUGUST 2022

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DECEMBER 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

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Good Gut Health: The Birth of Immunity

By Akmal Muwwakkil WI Contributing Writer Digestion beginning before birth and increasing after birth when a child is breastfed, jump starts their digestion. Breastfeeding stimulates an infant’s digestive system as it builds immunity. Breastfeeding is an essential element of life that provides several nutrients to strengthen health, including oligosaccharides, which produces healthy small intestine (gut) bacteria to build immunity. When a child is unable to breastfeed, it restricts the development of digestion and immunity, resulting in health disorders throughout life.

Digestion is the chemical process of breaking down foods into an absorbable blood plasma extract of nutrients, while expelling waste byproducts within eight to 24 hours. Digestion can begin in your mind, when you think, dis-

cuss, smell food aromas, or see the colors and textures of foods. These elements stimulate a chemical reaction within your gastrointestinal system (digestive tract) activating the secretion of enzymes. Enzymes break down starch in the mouth, protein in the stomach, and sugar and fats (lipids) in the small intestine. This process is the composition of immunity.

Your small intestine (gut) is the powerhouse of immunity; its where waste byproducts from foods are separated and evacuated from your body, as nutrients are absorbed and assimilated into your blood. When your small intestine is unable to sperate waste from nutrients, this mixture flows into your blood, increasing the prevalence of health disorders and bowel issues.

Consuming sugary, fried, fatty, greasy, denatured foods, as well as T:5.85" processed and white flour products, overcooked foods inhibit digestion.

Additionally, sodas and energy drinks laced with additive, preservatives, artificial color, dyes, hormones, drugs, and medications also compromise digestive flow. These elements result in health disorders and are responsible for improper digestion, weakened immunity, constipation, diarrhea, Irritable Bowel Syndrome (IBS), nausea, vomiting, Crohn’s Disease, Celiac Disease, Diverticulitis, bowel obstructions, hypertension, obesity, diabetes, arthritis, and even cancer.

DIGESTION AND BUILDING IMMUNITY HEALTH TIPS: Your body is 75 percent water. Fruits and vegetables contain distilled water, which should be calculated into you water intake plan. Too much water (hyponatremia) can be detrimental to your health. g

“

Knowledge is power.

Understanding what cancer

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can make all the difference.

CEDRIC THE ENTERTAINER Stand Up To Cancer Ambassador

WATCHING MY MOTHER GO THROUGH HER CANCER DIAGNOSIS TAUGHT ME THE IMPORTANCE OF CLINICAL TRIALS. When my mom was diagnosed with uterine cancer, I knew that I wanted her to have access to the best treatments available. The journey taught me about the importance of learning all that you can about the options available to you. I want all people diagnosed with cancer to have access to the treatments that can help them become long-term survivors.

Cancer clinical trials may be the right option for you or a loved one.

The more information you have about clinical trials, the more empowered you will be to seek out your best treatments.

Learn more at StandUpToCancer.org/ClinicalTrials Stand Up To Cancer is a division of the Entertainment Industry Foundation (EIF), a 501(c)(3) charitable organization.

g Drinking and eating at the same time reduces the enzymatic process increasing digestive complication. Drink enough water to ingest dietary enzymes and vitamins/minerals at a meal aids digestion. g Eating ripe foods in their harvesting seasons promotes good digestion, which allows you to receive more nutrients. Immature picked foods lack vital nutrients resulting in health disorders. g Vegetables nourish blood with minerals, vitamins, amino acids, etc. Chlorophyll, the green color in some vegetables oxygenate blood, were colored vegetables fight inflammation and other health disorders. Sea vegetables (weeds) provide a high concentration of minerals. g Overcooking vegetables reduce and can kill their nutrients.

Steaming, lightly sauteed, baking or broiling are best.

T:5.5"

Photo By JEFF KATZ

Your small intestine (gut) is the powerhouse of immunity; its where waste byproducts from foods are separated and evacuated from your body, as nutrients are absorbed and assimilated into your blood.

g Fresh and dry fruits are more cleansing and strengthening to your body. Peeling and cooking some fruits can reduce their nutritional values.

Whole grains are the staple of life. Whole grains like brown rice, barely, oats, etc. have valuable nutrients including dietary fiber, B vitamins, (folate, niacin, riboflavin, and thiamin), and minerals (iron, magnesium, and selenium). B vitamins assist in digesting proteins, fat, and carbohydrates, reducing serval health disorders. According to FDA, refine grains have to be

fortified with B vitamins. Refining is when food manufacturers strip all the nutrients from grain. g Fiber moves waste by products through your colon promoting bowel consistency (apples, oats, barely, etc.) g Red Meat nutrients can be hard on digestion, which may cause bowel obstruction and lead to health disharmonies. Eat small pieces of meat, chew them slowly, well, and by itself. g Cold-water oily fish (salmon, tuna, sardines, mackerel, etc.) have an abundance of omega 3, 6, 9 fatty acid, (Alpha-Linolenic Acid, maintaining healthy heart and immune system, Eicosapentaenoic Acid (EPA), reduces inflammation, and depression, Docosahexaenoic Acid (DHA) contributing to brain weight, development, and function). When selecting fish, make sure they are wild caught. Farm raised may have some unwanted chemicals. g Dietary supplements can also assist in building digestion and enhancing immunity. Digestive enzymes assist in the break down of foods in their proper body location.

Probiotics and prebiotics build health gut bacteria, promoting a healthy immune system. Multi vitamin/mineral complex supports food nutrients to build immunity. g The bottom line: digestive health builds immunity from your food choices. Health disorders can be prevented through foods. HS

www.washingtoninformer.com / DECEMBER 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

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New & Noteworthy Books about Gastro Health

By Lee Ross WI Staff Writer Despite the expanse on books and magazine articles about proper digestive health, Americans continue to allow their stomachs – and more importantly, their cravings for ‘feel good’ foods – to dictate their eating habits. And as the Informer Quick Guide has documented, good overall health begins in the digestive tract and strengthens or weakens through our consumption of either the right or wrong foods. Here are a few books that will help encourage readers to kickstart their total health by being kind to their digestive systems.

Treating inflammatory bowel disease.

Recipes for Respect: African American Meals and Meaning

by Rafia Zafar Scholarship on food and literary culture constitute a growing discourse within literary and cultural studies but writing on African American food and dining remains largely uncharted. Recipes for Respect opens this examination, illuminating the role of foodways in African American culture as well as the contributions of Black cooks and chefs to what has been considered the mainstream. African Americans have often been stereotyped as illiterate kitchen geniuses, but this book analyzes the incorporation of preparation methods, ingredients, and cultural practices that set those myths aside.

Yoga Therapy for Digestive Health

by Charlotte Watts Digestive issues are widespread and prove difficult to address through mainstream medicine. Senior yoga teacher Charlotte Watts sheds light on the connection between the gut and the brain, explains the links between stress, trauma and digestive issues and demonstrates how yoga with its focus on stilling the mind can have profound effects on conditions such as IBS, IBD, acid reflux, colitis, diverticulitis and more. Breath awareness allows the breath to drop into the belly and diaphragm, essential for good digestive function and understanding the fascial connections within the viscera help shape movement that enables optimal function.

Digestive Health with REAL Food

by Aglaee Jacob Health begins in the gut. In addition to digestive disorders, many other health problems can stem from damage to your intestines, so tackling your digestion is crucial if you want to maximize your chances of obtaining optimal health. The information in “Digestive Health with REAL Food” will teach you how to address the root causes of your digestive troubles, and will help you build your own optimal diet by identifying the best foods for your digestive system: ones that are easy to digest, anti-inflammatory, nutrient-dense, healing, and low in irritants and allergens. The nutritional protocol in this book, developed by registered dietitian Aglaée Jacobs, addresses numerous digestive problems including irritable bowel syndrome (IBS), Crohn’s disease, gastroesophageal reflux disease (GERD), and many more.

Every day, Americans suffering from inflammatory bowel disease (IBD) experience painful and severe symptoms.

Inflammatory bowel disease includes Crohn’s disease and ulcerative colitis, that result in chronic inflammation of the gastrointestinal (GI) tract.

The chronic inflammation can lead to complications such as strictures, abscesses and even cancer.

Some common symptoms of IBD are: • Persistent diarrhea • Abdominal pain • Rectal bleeding/bloody stools • Weight loss • Fatigue

Acid Reflux in Children: How Healthy Eating Can Fix Your Child’s Asthma, Allergies, Obesity, Nasal Congestion, Cough & Croup

by Jamie Koufman, Julie L. Wei, Karen B. Zur This is an important book that will help change how America eats and guide parents to heal our needlessly sick children and adolescents. There are 80 million infants, children, and teens in America, and most have unhealthy diets. Every year, tens of millions are misdiagnosed as having asthma, allergies, nasal congestion, ear infections, chronic

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At MedStar Washington Hospital Center, we understand that IBD diminishes your quality of life by disrupting your personal, professional, and social experiences.

Using a multidisciplinary approach, we work with our patients to provide them with the best care.

Our patients benefit from a full range of diagnostic, therapeutic, and surgical approaches to IBD. We offer high-tech imaging, minimally-invasive approaches, the latest state of the art medications, and a spectrum of lifestyle and nutrition support.

Please reach out to schedule an appointment with our IBD Specialist, Dr. Nidhi Malhotra.

202-877-7108 For more information visit MedStarWashington.org

cough, and croup, when the real problem is acid reflux. A bad diet and childhood obesity are both strongly associated with reflux. So, when a child has a respiratory disease and is not getting better with medical treatment, we believe parents should consider that reflux may be the problem. Why? Because it can be fixed.

Reflux is the greatest masquerader of our time. It can be the cause of almost any kind of respiratory symptom or disease. HS

DECEMBER 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

Addressing the need for healthcare & healthy food Here in Greater Washington, D.C. people of color are being disproportionately impacted by this health and humanitarian crisis, requiring improved access to healthcare services and food assistance.

At Bank of America, our commitment is unwavering. Building on work we’ve had underway for many years, we’re investing $1 billion over the next four years to advance racial equality and economic opportunity, and the well-being of our neighbors — including right here in Greater Washington, D.C. We’re partnering with local healthcare systems and nonprofits that are increasing medical testing and treatment capacity and are providing enhanced access to nutritious food.

Together, my teammates and I are working for healthy, sustainable change here in Greater Washington, D.C. We’re committed to doing more, and doing more now.

Lawrence Di Rita Greater Washington, D.C. Market President

Healthier together Here in Greater Washington, D.C. we’re working with local organizations that are providing vital access to healthcare and nutritious food. They include: Martha’s Table DC Central Kitchen

To learn more, please visit bankofamerica.com/community Bank of America, N.A. Member FDIC. Equal Credit Opportunity Lender. © 2020 Bank of America Corporation. All rights reserved.

www.washingtoninformer.com / DECEMBER 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

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