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Muscle Matters! Use it or Lose it! (why Losing it is NOT an option)

KAVON

3 comments

March 21, 2022

If you have been reading my blog for any length of time, I’m sure you have heard me use the phrase “Use it or lose it” in heavy rotation in reference to all matter of things. I have found myself having this conversation repeatedly over the past few months with friends and family. I know I sound like a broken record, but the phrase applies to so many things.  I’ve actually thought about getting certified as a personal trainer so that I can not only tell them, but actually teach them muscles matter; especially as we age. 

First of all, in order to have a decent quality life in our old age, we are going to need the strength to maintain our independence.  I don’t know about you, but I would prefer that I not need help getting on and off the toilet!  You need muscles for all physical functions.  Let’s just start with the ability to get the hell out of bed! Then you can proceed to go down the list of daily activities.  You need those muscles to power movement.  Muscle plays a crucial role in our overall health.  Muscle allows us to stand, walk, lift, and BREATHE! Building and maintaining muscle is equally important for both men and women!  Muscles are not optional.

By the time you hit 60, you’ve lost a good 20% of your muscle mass!  This unfortunately, is part of the process of aging.  Starting at middle age, muscles can lose as much as 10-15% of their size EVERY YEAR and even worse for those who are INACTIVE!  We can’t exactly stop the calendar (unless you decide to off yourself and don’t do that!)  We start aging as soon as we are born, however, in terms of biological aging, evidence has shown that the aging of your cells can be slowed, if not to some degree, reversed.  Evidence has shown that with appropriate nutrition and exercise, muscle tissue can be regenerated as late as your 70’s and 80’s!  Sixty, Smixty!  I said 80’s!  So, you see, it’s never too late to build muscle!

So, the name for age-associated muscle degeneration is sarcopenia. Sarcopenia means “lack of flesh.” It can rapidly progress when we hit 65 where you may have lost half of your body strength or as much as 80% if you are sedentary or have health issues.  This loss can take a huge toll on your quality of life, but even worse, it also reduces life expectancy as compared to those who have maintained muscle strength.  It is caused by an imbalance between signals for muscle cell growth (anabolism) and teardown signals. (catabolism) As we age, the imbalance tips toward catabolism, or muscle loss.  During the aging process, the body becomes resistant to the normal growth signals, and this is what tips the balance toward catabolism and muscle loss.

And while aging is one of the causes of sarcopenia, there are other contributing factors such as:

  • Sedentary lifestyle

Nothing kills muscles faster than not using them! Use it or lose it! GET UP!!! While you are just sitting there tapping on the keys or clicking the remote your muscle strength is decreasing and making your more fatigued!

  • Diet

Insufficient calories (not typically the problem, but it can be!) and lack of protein can result in diminished muscle mass.

  • Hormones

Although sarcopenia is seen mostly in people who are inactive, it also occurs in people who continue to be physically active. This would suggest that there are other factors at play such as hormone imbalance and deficiencies such as lower testosterone (the hormone that stimulates protein synthesis and muscle growth) and growth hormone as well as dietary deficiencies.

Combinations of aerobic exercise, resistance training and balance training, as well as dietary adjustments can not only prevent muscle loss, but can also reverse it! (Even in middle age or older, you can rebuild muscle!) The key is regular, and PROGRESSIVE training of your muscles.  Progressive meaning such things as adding another set to your routine or decreasing the reps in your set and gradually increasing the weight or resistance to challenge yourself. By increasing the weight or resistance, a process call hypertrophy is triggered. (Muscles increasing in size and strength)

“Our lab and others have shown repeatedly that older muscles will grow and strengthen,” says Marcas Bamman, the director of the UAB Center for Exercise Medicine at the University of Alabama at Birmingham.

In his studies, men and women in their 60s and 70s who started a supervised weight training program were able to develop muscles comparable to those of your average 40-year-old.

As we get older, our muscles become less efficient utilizing protein to rebuild itself.  Muscles lose their protein sensing mechanism. This means the signal telling muscles to grow is much weaker. 

Our skeletal muscle has very specific amino acid requirements in order to maintain their structure and to build now muscle. We therefore need to adjust our diets to eat for muscle health by eating high quality proteins and the right nutrients. 

But it’s not limited to the issue of strength.  There’s so much more to this muscle mass thing! Building muscle is not just all about strength.  Muscles = Longevity! Muscle mass or lack thereof can be in indicator of longevity.  If you wish to have a longer and healthier life, you’re going to want to maintain and build new muscle and it’s definitely doable!

For instance, did you know that muscles help the body dispose of glucose?  A lack of muscle mass can result in elevated glucose levels in the blood. That’s right. Less muscle can drive insulin up. And guess what happens when we have too much glucose floating around? Less muscle can mean higher insulin. This can lead to Insulin Resistance and Diabetes.

Your muscles help to keep your metabolic system functioning and intact. Muscle can help protect you against obesity by keeping your metabolism and hormone levels functioning better.  As a result, muscles can also help to protect you against heart disease. Registered dietitians, nutritionists, and physicians all agree that muscle mass is important for optimal calorie burning, as well as increased energy. Muscles store blood and stem cells. Without muscle mass you’re more prone to breaks as you age.  You’re falling and you can’t get up!  You don’t have the strength!

But wait.  There’s more.  Did you know that muscles can help boost immunity?  There are these things called Myokines.  They’re small proteins produced by muscle cells as a result of muscle contractions.  The proteins travel through our circulatory system to our organs and alter the biology of those organs.  This process has a role in protecting us from metabolic disorders like diabetes, but also from some neurological disorders like Parkinson’s and Alzheimer’s! Insoo Kang, MD and Associate Professor of Medicine at the Yale School of Medicine lists exercise as one way to enhance an aging immune system. Physical activity may also help to protect us against certain cancers like breast and colon cancers.

“Skeletal muscles, especially the large muscles of the butt and thighs, release immunoprotectivecompounds called myokines during exercise,” states Insoo Kang, M.D

Dr. Joseph Ciccolo, an exercise researcher at Columbia University has studied the effects of strength training on anxiety, depression, and related conditions. His research suggests strength training can reduce some symptoms of post-traumatic stress disorder (PTSD) in women and men. “How strength training may benefit mental health is still under study. It might help lower certain hormones in the body associated with stress and depression,” says Ciccolo.  And for my brothers, Ciccolo is doing a study to see if strength training can help relieve symptoms of depression specifically in African American men. “There’s huge stigma among black men with respect to counseling for mental illness,” he says. “We’re hoping this could be a nontraditional way to get at depression.”

I don’t think that I need to tell you about how a lack of sleep can wreak havoc on not only our physical health, but our mental health and overall well-being.  Well, a new study suggests that weightlifting/strength and resistance training may also help us to sleep better.  Since strength training, is more taxing to our muscles than cardio, it could actually make your body crave sleep.

SO WHAT DO YOU DO?

First and foremost, chat with your doctor.  Hopefully you have a good one that isn’t just about pushing pills! So many are too quick to whip out that prescription pad (well, they’re electronic now, but you get the point.) They may very well not know the answers. But ask anyway.  You can ask about how much and what type of strength training might be best for you. Then, if possible, work with an instructor or trainer to learn proper form. There are also plenty of videos online to guide you, but if you can, work with a trainer for at least the first session or two so you learn how to perform the exercises properly or to use the machines safely if you choose to go to the gym.  I like mixing it up!

START STRENGTH & RESISTANCE TRAINING

Resistance training includes weightlifting, the pulling motion against resistance bands or moving part of the body against gravity. Resistance exercises create tension on muscle fibers signaling them to grow and repair themselves (turning on special muscle stem cells) and increase the action of growth-promoting hormones.  Resistance exercises are one of the best ways to not only prevent muscle loss, but to increase muscle mass. That said, calisthenics like squats, push-ups and sit-ups are beneficial as well.

You might want to start out with strength training 2-3 times a week for 20-30 minutes, and doing 8-12 reps of each exercise to maintain and build muscles.  Be sure to mix up exercises to target all of your major muscle groups.  (You can target certain muscles groups on certain days.)  Incorporate compound exercises into your routine.  This allows you to work more than one muscle group at a time.  Examples of this would be doing squat and curls at the same time. Start slow and work your way up, but START!  Try every other day to start so you can rest and recover in between workouts.

You can mix it up by using your own bodyweight, (squats) resistance bands, barbells, exercise machines.

A good rule is to focus on legs. Building up your leg muscles are a great place to start especially since they are key for our mobility and are the largest muscle group!

WALKING

While strength training is one of the best ways to build muscle, plain old walking works too! If you are starting with a deficit of muscle, walking is a great start! A study of 227 Japanese adults over 65 years old found that six months of walking increased muscle mass, particularly in those who had low muscle mass. Another study of close to 900 adults over the age of 60 found that faster walkers were less likely to have sarcopenia. The speed in which you walk, apparently influenced the maintaining of muscle mass.

CORE EXERCISE

As we age, core strength can be a challenge.  A weak core can lead to other issues caused by poor alignment and posture.  A pain in the neck could also be a result of poor core strength and not just your other half or your kids!  Core strength is important for balance and stability.  Try including core exercises into your weekly exercise plan at least 3-4 times a week.  You don’t need a thing!  Body-weight exercises are great in building core strength.

CONSUME HEALTHY SOURCES OF PROTEIN

Proteins not only build and maintain muscle, but they also help to build and maintain your bone density. Our bodies break down protein into amino acids, which it then uses to build muscle.

According to a 2015 study, increasing protein intake helps “counterbalance muscle loss in older individuals.” It works by increasing the amino acids that are available to the body to use for creating muscle protein. Proteins in the diet signal the muscle tissue to grow in size and strength.  The amino acid Leucine is particularly important in regulating muscle growth.  Great sources of this amino acid are whey protein, meat, fish, and eggs.

You need to consume a nutrient-dense diet which includes healthy fats, fiber, and PROTEIN.  That said, more isn’t always better.  We tend to take everything to the extreme.  Too much of anything can be harmful including protein!  (Yes, that too!) We definitely need more protein as we get older. Consume healthy sources from wild salmon, eggs, yogurt and grass-fed poultry and meats.   

Protein powders added to shakes can add up to 30grams of protein per scoop.  While I’m not a fan of shakes, you can certainly supplement with protein powders if you struggle to consume enough protein in your meals.

The bottom line is building muscle strength is vital to maintaining mobility and good health throughout a long life. I don’t know about you, but I don’t just want life span. I want health span.  By combining walking with weight and resistance training, you have a simple but very effective way to get and stay in shape.  It’s NEVER TOO LATE. 

https://newsroom.heart.org/news/resistance-exercise-may-be-superior-to-aerobic-exercise-for-getting-better-zzzs

https://pubmed.ncbi.nlm.nih.gov/25249278/

https://pubmed.ncbi.nlm.nih.gov/25365952/

https://pubmed.ncbi.nlm.nih.gov/25826683/

https://www.sciencedirect.com/science/article/pii/S1568163716302719

https://pubmed.ncbi.nlm.nih.gov/25782425/

https://pubmed.ncbi.nlm.nih.gov/25858281/

https://www.sciencedirect.com/science/article/abs/pii/S0531556515000844

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874224/

https://newsinhealth.nih.gov/2020/03/maintain-your-muscle

https://www.verywellfit.com/top-fitness-tips-for-women-over-50-3120843

http://www.dynamicstrength.com/why-maintaining-muscle-mass-is-so-important/#:~:text=Your%20muscles%20help%20keep%20your,levels%20functioning%20at%20higher%20profiles.

What Nerve? – Vagus Nerve 101

KAVON

2 comments

March 14, 2022

What it is? Where it is? What is does? 

I got through 50 some years without ever hearing the word vagus and suddenly, like the words “wellness” and “plant based,” I started to hear the word vagus all the time.  Actually, it wasn’t until I started researching the benefits of using essential oils for stress relief did I learn what it was. 

I purchased some essential oil blends from Vibrant Blue Oils (links below) for myself and for my daughter.  The oils come with very detailed instructions on where and how to apply them for the best results.  One of the oils referenced applying it for vagus nerve stimulation.  Well, what the hell is that?  And where exactly am I applying this oil? I was totally ignorant.  The only part of my body I was aware of that start with “vag,” well, we all know where that is!  (Actually not pronounced that way, but what did I know?) I mean, I’ve got a vag and it has nerves.  Don’t judge.  Well, that is not where I was supposed to apply the oil. Good thing I read the directions. 

So, maybe you’re smarter than me and you already knew what it was and where it was located.  If that’s the case, you may not need to bother reading this post.  If you’re like me and you had no clue, read on!

So, the name “vagus” comes from the Latin term for “wandering.” The reason it is referred to that way is that the vagus nerve wanders from the brain into organs in the neck, chest, and abdomen.  It has a number of functions, but the four main functions are:

Sensory: From the throat, heart, lungs, and abdomen.

Special sensory: Provides taste sensation behind the tongue.

Motor: Provides movement functions for the muscles in the neck responsible for swallowing and speech.

Parasympathetic: Responsible for the digestive tract, respiration, and heart rate functioning.

The nervous system basically consists of our sympathetic and parasympathetic areas.  The sympathetic side increases breathing rate, alertness, heart rate, and most importantly for me is BLOOD PRESSURE.  The parasympathetic system, which is where the vagus nerve comes in, does the opposite.  It decreases heart rate, and BLOOD PRESSURE, but also helps calm and relax us.  But there’s more.  The vagus nerve also aids in urination and defecation.  (You needed to know that!) Last, but certainly not least, the vagus nerve apparently plays a role in sexual arousal.  So, let’s see, there’s sex and lower blood pressure!  I’m all ears and I bet I got your attention.

And while sex and lower blood pressure are both a really good idea if you have high blood pressure and you ain’t getting any, the most important function of the vagus nerve is delivering info of the organs, gut, liver, heart, and lungs to your brain. The vagus, is the tenth cranial nerve, extending from the brainstem through the neck and the thorax down to the abdomen sending signals from the digestive system and organs, to the brain and vice versa. Thus, establishing a connection between your brain and your gastrointestinal tract.  This bidirectional communication between the brain and the gastrointestinal tract is referred to as the “brain–gut axis.”

One thing that got my attention in my research was the role that this nerve plays in inflammation.  It serves an important role in the modulation of inflammation. “The vagus nerve plays an important role in the pathogenesis of psychiatric disorders, obesity, as well as other stress-induced and inflammatory diseases.”  So, let’s see, a relationship to immune function, depression, anxiety, or other psych issues, obesity and stress-induced and inflammatory diseases?  (All of which often accompany aging and menopause!) I’m paying attention to that vagus nerve now and apparently, we all need to!  So, allow me break it down for you.

The Vagus Nerve: All You Need to Know

Our brains monitor and control different parts of the body through a complex system of nerves that come in pairs. These nerves allow the brain to receive sensory information, such as smell, taste, touch, sight, from various organs and send chemical impulses for their movement and function.

Based on their origin, nerves can be of two types: spinal (nerves that emerge from the spine and run all over the body) and cranial. Cranial nerves emerge directly from the brain and connect different areas of the head, neck, torso, and facial regions.

Out of all cranial nerves, (there are 12 of them) the vagus nerve is the longest and most complex nerve. It extends from your brain to the gut. It makes up a major component of the parasympathetic nervous system – part of the brain involved in unconscious activities, such as breathing, digestion, heart rate regulation, and reflex actions. Apart from coordinating crucial physiological functions, the vagus nerve also plays a key role in mental and emotional wellbeing. It establishes the brain-gut connection, regulates mood and immunity, sends anti-inflammatory signals, and manages the stress-response mechanism.

Functions of the Vagus Nerve

The vagus nerve performs sensory as well as motor functions. It delivers sensory information from the heart, lungs, ear, throat, and gut to the brain. It also provides the sense of taste at the root of the tongue. Its motor functions include stimulating heart muscles, throat impulses (for speech and swallowing), movement of food inside the gastrointestinal tract, as well as involuntary contractions in the abdomen.

Brain / Gut Connection

The vagus nerve establishes a direct communication channel between the brain and gut, which allows the brain to quickly react to (and be affected by) gut irritations and digestive problems. This is why digestive disorders can result in anxiety and mood changes, while psychological stress can trigger problems like bloating, indigestion, and heartburn. Hence expressions like gut-feeling, gut-wrenching, butterflies in the stomach, etc. Scientists are actively studying this brain-gut axis to look for connections between depression and bowel conditions like IBS.

How the Vagus Nerve Plays a Role in Mental Health

The sympathetic nervous system activates the body’s fight or flight response when it perceives a threat or stressful situation. When you are under stress, your mind goes into a highly alert state, and your heart rate, breathing rate, blood pressure, energy levels are increased. The parasympathetic nervous system, in which the vagus nerve plays a profound role, is responsible for undoing the sympathetic nervous system and restoring the brain to a state of calm. It decreases mental alertness, lowers heart rate and blood pressure, induces relaxation, and brings you to a rest-and-digest state. The vagus nerve helps in this reset mechanism and strengthens your ability to recover from stressful situations, thus helping prevent chronic stress.

Vagus Nerve Stimulation (VNS): Benefits and Research

Research suggests that vagus nerve stimulation (VNS), a medical procedure that uses electrical impulses to stimulate the nerve, can be a promising add-on treatment for various inflammatory and psychiatric disorders, such as IBS, Alzheimer’s disease, cluster headaches, rheumatoid arthritis, seizures, and depression. Its use for epilepsy and depression has been approved by the US-FDA. In a 2018 study, clinical use of VNS has shown promising results in chronic inflammatory disorders, such as sepsis, lung injury, rheumatoid arthritis, and diabetes.

Natural Vagus Nerve Stimulation

Now if you are like me and you are always in search of a natural approach, there are also some natural ways to stimulate the vagus nerve and enjoy all its emotional benefits. Experts suggest that relaxation techniques, such as deep breathing and yoga, can strengthen the vagus nerve activity, in turn increasing the body’s stress adaptability and enhancing relaxation. Vagus nerve stimulation also has some physical health benefits, such as decreased inflammation, boosted immune function, reduced blood pressure, and better management of cardiovascular activities.

Ways to Stimulate the Vagus Nerve Naturally

1. Diaphragmatic breathing

Diaphragmatic breathing, also known as deep abdominal breathing, increases the supply of oxygen-rich blood to the lungs, throat, and brain cells. This activates the vagus nerve, signaling the brain that it is time to relax. The brain responds by slowing down the heart rate, releasing muscle tension, and bringing a sense of calm.  Inhalation through your nose followed by a long exhale (Exhaling longer than you inhale also helps to activate your vagus nerve.) from your mouth is a form of diaphragmatic breathing. Adding calming essential oils offer an added benefit.  See #4.

2. Yoga

Yoga allows for slow, deep breaths, emphasizes mind-body integration, focuses on relaxation – the very things that are associated with the vagus nerve. According to a 2016 study, yogic practices like pranayama, meditation, as well physical postures that gently open your chest and neck areas, can support the autonomic nervous system and stimulate the vagus nerve. Some good examples are the warrior pose, cat-and-cow pose, child pose, and corpse pose.

3. Mindful Meditation

As a deeply relaxing practice, meditation is essentially a function of activating the parasympathetic nervous system. It resets the fight or flight response and teaches the brain to stay calm under pressure.

4. Aromatherapy & Essential Oils

Stimulating your vagus nerve is the key to turning on your immune system and turning off stress and inflammation.  Essential oils are an easy and effective way to do just that! These oils possess both olfactory (smell) and transdermal (topical application) qualities.  So you can either inhale or apply directly to the skin activate your vagus nerve.

Inhaling lavender or bergamot oil has been shown to activate your vagus nerve as their scent travels to the prefrontal cortex of your brain. As a result, research has shown this can immediately help calm the fear response.  When topically applied, essential oils, can cross the blood-brain barrier to stimulating the vagus nerve. Your skin is relatively permeable to fat-soluble substances like essential oils. Different applications yield different results, but you can improve the results by applying these oils to specific areas known as healing points. These points include the area behind your ear (lower part) and around your neck.  These are two of the most important spots for stimulating the vagus nerve.

Inhaling beautiful aromas is an age-old art to promote relaxation and emotional health.  I have a really cool and quiet diffuser that I add lavender oil to at night. Essential oils like Roman chamomile, clary sage, frankincense, geranium, basil are also known to have a sedating effect on the central nervous system, which increases the activity of the parasympathetic nervous system. (And the vagus nerve) Used in aromatherapy massages, the medicinal compounds of essential oils can directly trigger the brain to relax the spine and lower the heart rate. Diffusing essential oils in your environment also promotes clear, deep breathing and enhances the benefits of yoga and meditation.

5. Exercise (You knew that was coming!)

Physical exercise, such as running, strength training, or even brisk walking, can be immensely helpful in enhancing physical as well as mental health. In addition to weight management, exercise can help reduce inflammation, promote muscle strength, boost metabolism and digestion, and support the nervous system. In a 2016 study, endurance training of moderate level intensity was found to significantly increase the vagus nerve activity, resulting in a stable heart rate over time. Regular training reduced the resting heart rate in participants and improved heart functions.

So, now like me, YOU KNOW what it is, where it is, and what it does! 

Below are some of the essential oils and blends that I have purchased and are currently using!  Vibrant Blue Oils are high quality, organic, therapeutic grade oils from wild-crafted, organic plants grown in their indigenous locations.  They are sourced from small, independently owned organic farms! Each batch is tested and free from pesticides, chemical fertilizers and synthetic chemicals.

The founder also just published a great book, so check her book and her products out using the links below! (If you have any issues with the links, try copying and pasting into your browser!

Parasympathetic Blend

https://dv216.isrefer.com/go/para/kavonarts/

Topically applying the parasympathetic blend behind the earlobe on the mastoid bone can stimulate the vagus nerve. “Research has shown a strong decrease in inflammatory symptoms from stimulation of three minutes a day.” We recommend applying this blend three time daily before meals. 

Frankincense

https://dv216.isrefer.com/go/frankincense/kavonarts/

Lavender
https://dv216.isrefer.com/go/lavender/kavonarts/

Stress Repair Kit

https://dv216.isrefer.com/go/stresssupportminikit/kavonarts/

Hormone Balance

https://dv216.isrefer.com/go/hormone/kavonarts/

Anti-Inflammatory

https://dv216.isrefer.com/go/antiinflammatory/kavonarts/

https://www.frontiersin.org/articles/10.3389/fpsyt.2018.00044/full#:~:text=The%20vagus%20nerve%20is%20responsible,%2C%20and%20vomiting%20(17).

Testing. Testing. 1 Prevention 2 Screening 3 Awareness

KAVON

4 comments

March 7, 2022

A post on prostate health by John Washington

In a period of about two weeks in January, I learned that not one, not two, but three men I knew had either recently been diagnosed or had recently had surgery as a result of a prostate cancer diagnosis.  Over the past few years, I had already learned of several friends that had battled and survived prostate cancer.  Until that time, I had only known a few older men that had lost their lives to the disease, but they were much older.  Old enough to be my parents.  One actually was a stepparent.

This was different.  These were my friends and folks my age and younger!  Two were just on the other side of 50!  All these brothers being diagnosed with the same thing!  I mean, what the hell is going on?  I didn’t go all conspiracy theory or anything?  You know, suggesting that alien forces, or friends of Trump, were out there trying to wipe out the race by killing off all the brothers.  But I found it to be alarming, nonetheless.

No, I’m afraid that ignorance, fear, lack of information, access to medical treatment and prevention, and misinformation is what’s putting my brothers at risk.  Rather than do my usual research, I asked my contributor John “Jay” Washington, who from personal experience alone, is far better equipped to speak on the subject than I could ever be no matter how many articles and papers I read!  As Jay states in his post, brothers are almost twice as likely to be diagnosed with prostate cancer and more than twice as likely to die from prostate cancer compared to non-Hispanic white men. But on a positive note, prostate cancer with early detection is both treatable and curable.  Key words.  EARLY DETECTION.

So, this post is not only for my brothers out there, but for the women, (or whomever) that love them! 

John E. Washington a/k/a Jay

Sikhona (I am here to be seen)! Sawubona (I see you!)

Every so often parts of my body yell out for attention. I think the African greeting Sikhona (Hello, see ME!) is an integral part of my relationship to parts of my body. It is a dialogue that happens often as I get older. Whether it’s a tight hip flexor or a muscle spasm in my back, my body speaks out to me. Sometimes I’m thinking, “where in the hell did that pain come from?” Then I need to remind myself that what’s causing it is partly due to my aging body. I resolve to take better care of myself, but I’m finally beginning to accept the fact that “my Black is cracking a little!”

What concerns me most is when my organs scream out at me. I imagine them saying, “See me, please see, me. I am here!” In the words of the traditional African American spiritual, my organs go on to say, “I’ve been ‘buked and scorned” and I can’t go on like this without your help. Then I imagine them deciding after ignoring them “Okay, time for me to act up and throw you off a bit. No love and no attention, then I’m going to disrupt your life maybe for the day, week, or perhaps even months! It all depends on how I’m being treated.”

I’ve learned to at once reply by saying the current popular cultural phrase with African origins, Sawubona (Hello, I see YOU!) More than being polite, these greetings carry the importance of recognizing the worth and sanctity of each part of my body. Although these greetings are meant to symbolize the importance of another person and integrating ourselves into our communities, it also helps me to be aware of my body’s needs and give importance to it. 

I could go on about other intermittent medical conditions and as I look back, I’m glad I can chuckle about some of them. Others not so much. This brings me to the topic of my essay that I want to share: our prostates and reasons for us to foster discussions about ways to keep our bodies healthy and alive.  We Black men appear to have gotten a bad rap here or so the statistics make it look that way.

According to my electronic medical records, I’ve been getting a Prostate-specific Antigen (PSA) blood test since August of 2013. This test measures a protein in my prostate that if elevated might indicate cancer. It also can show an infection as well. I’m not quite sure if 2013 was the first time that I took a blood test for it, but I do remember getting checked at prior annual physical examinations. And yes, the checkup involved the doctor sticking a finger up my butt to feel if it’s ok. All I ‘gotta say about that is that it’s all in a day’s work – both the doctors and mine in keeping healthy!

When I got my PSA test results in September of 2018 after my annual routine physical examination, I was alarmed. At the time of my visit, my doctor hadn’t mention anything unusual when he felt my prostate and since the test results had always been within a normal PSA range of 0-4.5 nanogram (ng) per milliliters (ml), a very sensitive test I might add, I figured all was cool. On that day my prostate decided to scream out, “Hello? See ME?” My PSA test was 9.9 ng/ml! Oh God please don’t let it be cancer. I’ll tell you more about my high-test results later but first I must share a related story.

You remember my dad, Johnny, from my last post, right? My hero who modeled a bunch of good and healthy behaviors. Well, I recall him having an episode while at an out-of-town conference that he had driven 90 miles to attend. During a restroom break at the conference, he couldn’t pee, so he drove the 80 miles back home to his doctor only to be sent to the hospital for emergency surgery. I can only imagine that not being able to pee with a full bladder for all that time must have been painful and torturous. Long story short, his prostate had become enlarged and constricted his urine flow. I’m fairly certain that it was removed during the surgery and if it was cancerous, we, his offspring, (my sister and I) will never know. To his benefit, prostate removal can be due to a noncancerous increase in the size of the prostate, but I don’t know that either for he never discussed it.

Firstly, driving home with a condition like that was extremely dangerous. He could have passed out and injured or killed himself or others on the road. Secondly, my dad not sharing his diagnosis (cancer or not) with his son and daughter jeopardizes our health. At this point, I can only assume it was cancerous. Therefore, I take proactive steps to detect cancer in my prostate early so that I can have a fighting chance to survive it if ever diagnosed. I am also sharing my information with my kids about any familial cancer risks so they can respond appropriately. Of all human cancers, prostate cancer is the most common cancer among family members with 57% of prostate cancer attributable to genes that run among families according to the Prostate Cancer Foundation (PCF). If you have received a prostate cancer diagnosis, it’s important to speak with your family about risk, prevention, and screening.

In the last 25 years, hereditary genetic mutations that occur in families have been discovered that may increase the risk of developing certain cancers. As many of you may recall, Angeline Jolie is probably the most famous beneficiary of genetic testing when she had her breasts removed to prevent cancer that ran in her family due to a mutated gene. Some of these same gene mutations that increase risk for not only breast, ovarian, colon or pancreatic cancers, but also for prostate cancer share similar genes. Therefore, it’s important to also know and discuss your family history of all cancers. Moreover, PCF research has shown that men of West African descent may have an increased risk for aggressive disease, based on inheritance of certain gene combinations for prostate cancer.

There are famous Black men who have shared their diagnosis publicly. The list includes Sidney Poitier diagnosed nearly 30 years ago, Harry Belafonte diagnosed at age 69, Colin Powell who underwent surgery to remove his prostate in 2003, Ken Griffey Sr. (a retired Major League Baseball All-Star for some who might not know of him) was first diagnosed at age 55, and Al Roker who had his prostate removed in 2020. AS these celebrities have proven, raising awareness, and speaking out is crucial to saving lives.

Yet still, we Black men have a hard time discussing this disease and other maladies with our family and friends. In Western culture, the social expectations of being a man may explain a commonly held belief that men should not be or appear weak. This a cultural construct that carries over, for us as American Descendants of Slaves, (ADOS) into a common psyche also influenced by the historical social construct of slavery. We may unconsciously try to prevent diminishment of our “manhood” and maintain some level of “credibility” – our power, strength, and sexual potency – however inappropriately placed or not. It was the slave trade that catapulted our bodies to perform as a “commodity.” America in the late 18th century until the start of the American Civil War was a period of economic growth predicated on the power, strength, and virility of Black male bodies. These bodies were able to endure and survive the worst conditions to work the fields. Additionally, as legal property supported by the US and European power structure, we in turn were bred like animals to produce more “commodities” or offspring for continued use by slave owners.

My Dad and our reticence to discuss prostate health is that as a man, we do not want to appear weak or vulnerable. Moreover, when our health threatens us “down there,” we continue to fiercely protect the only historical value that was granted to us. Perversely, this value system continues to this day in one disguised form or another. We may treat the threat of disease to our manhood by preventing it by letting it go unrecognized and not made public. For many men, it may be an embarrassment.

I firmly believe in not overgeneralizing or attributing problematic issues to just one cause therefore it is worthwhile to add that there are most likely other factors or a combination of factors that contribute to the silence. I can respect privacy rights, but enough of us has to give up that right for our own health and the wellbeing of our family and community. I encourage a conversation on this topic and welcome other thoughts especially from Brothers after reading this post. As we can see, we do not want to shortchange our children and their offspring.

The prostate is a small walnut-sized gland below the bladder that produces the seminal fluid that nourishes and transports sperm. Sperm is made in the testes and travels through tubes to the prostate. There is a mass of nerve bundles near the prostate that control erections and these nerve bundles are often disturbed during cancer treatment. When cancer occurs in the prostate, the cells grow uncontrollably, and form masses of abnormal cells known as tumors. Prostate cancer is one of the most common types of cancer. Many prostate cancers grow slowly and are confined to the prostate, where they may not cause serious harm. Other prostate cancers grow more aggressively and can spread quickly.  

According to ZERO: The End of Prostate Cancer, African American men are 1.8 times as likely to be diagnosed with prostate cancer and 2.2 times as likely to die from prostate cancer compared to non-Hispanic white men. It appears that genetics, biology, and environment contribute to this disparity. At the time of diagnosis, Black men tend to have a more advanced and aggressive disease. This may be linked to genetics (risk of more aggressive disease) or socioeconomic factors (less access to proper screening) or, most likely, a combination. Our environment creates risk factors that are complex, but some part of the increased risk is linked to systemic racism: lack of access to healthcare, poor interaction with providers, and mistrust of the healthcare system. This coupled with stress and little opportunities for developing healthy lifestyles create conditions that are not good for our bodies.

Let’s look at screening for prostate cancer. The current medical guideline on screening is to have a discussion with your doctor about the benefits and risks associated with it at age 40 if you are Black according to the PCF. The fact that it’s a discussion then followed by a patient’s decision with advice from his doctor and not just a standard blood test that you take and respond to like a deficiency in Vitamin D, first off, deserves a deeper dive!

Apparently, the medical establishment has found issues with the test’s accuracy since being marketed in the mid-80s. The original intent of the test was to follow the progression of a patient’s disease. I suppose what happened after that is that the manufacturer(s) of the test looked for other opportunities to sell their product and won FDA approval to use it for early detection too. Now here is where the conundrum lies, the test alerts doctors to the presence of cancer, but until recently there was no precise way to definitively figure out whether the cancers detected would have ever caused symptoms or harm during a man’s lifetime unless a biopsy is performed. Recent advances in genetic testing can aid in figuring out the aggressiveness of the cancer. These tests developed by “Myriad Genetic Laboratories” and “oncotypeIQ” helps guide treatment decisions. At the time of this writing, it is unclear whether these tests are FDA approved or just clinically approved.   

In my case, after getting a high PSA reading in September 2018, I went back for a follow-up about a month later and my reading went down a bit but was still elevated above the normal range. Finally, after waiting about 6 weeks for it to go down, I decided to have a biopsy in October 2018. It was an awful experience. My urologist stuck a device up me and took 12 tissue samples for laboratory analysis. I could hear the device snipping away at my prostate. Thank God the tests came back negative for cancer, yet my PSA number remained elevated. I was grateful to take that win, but it wasn’t until April 2019 that my numbers went back to the normal range.

I don’t remember my stress level, but I do remember it was occupying my mind a fair amount time. Bottom line, I’m glad I had the biopsy because it relieved the associated stress with wondering and waiting for my PSA number to come down. It really makes me stop think about the thousands of men who may have died needlessly from this disease and the millions of survivors out there who have survived it.

For those newly diagnosed with prostate cancer, the good news according to Zero is that 97% of African American men will be alive 5 years after their diagnosis. This survival number has increased due to us knowing our risks, getting tested, keeping a healthy lifestyle, and spreading the word to friends and family members.

In closing, although living a healthy lifestyle and eating right are good for you, they will not eliminate your risk of prostate cancer, nor will they cure you by themselves if you are diagnosed with prostate cancer. Prostate cancer can remain symptomless for a long time, so we need to educate ourselves about the risks and have regular screenings with a doctor. Early detection is critical as prostate cancer is always treatable and often curable.

The 3rd Act – Writing Your New Beginning

KAVON

2 comments

February 28, 2022

60th Birthday Gift from My Sister!

One morning back in 2006, the strangest thing happened.  I hadn’t written anything since high school, but I woke up with an entire movie in my head.  No idea where it came from, but it was there, and I felt the urge to write it down.  I needed to get it out of my head and onto the paper! It was if I was remembering a movie that I had already seen from start to finish.  There was even a soundtrack.  The Beegees music was featured throughout my dream script.

Back in the day, I had won my fair share of essay contests and even remember writing a story about a young girl and a horse named Winnipeg.  No idea why.  I had never seen a horse and certainly wasn’t the young white girl in my story living on a farm. But I remember writing that story.  What I wouldn’t pay to read that now, or to have a baby picture!  But I won’t go down that rabbit hole.  (And yes, there are no existing photos of me as a baby/infant.  I have no idea why at 60 it still bothers me, but it does.)

Anyway, I had this movie in my head, and I guess I do know where it came from.  Life experience!  It was based on characters in my life as with most writing, even if the names and settings are different.  Whatever the reason, I felt compelled to write it down.  It is said, writers write what they most need to heal, but that’s a whole other story.

Having zero knowledge of screenwriting I did write it down. And, for whatever reason, I felt ballsy enough to give it to a friend, who just happened to be one of the top entertainment attorneys in LA. It wasn’t formatted properly.  I had no clue what I was doing, but I did it anyway.  That fearless soul I used to be, had resurfaced.  So strange.  In my younger days, I would just go for it.  Aging seemed to be accompanied by insecurity and self-doubt.  Anyway, working on that!

But back to my script.  Basically, I just wrote out the story with descriptions and dialogue.  He was kind enough to read it and offer some very valuable feedback.  He told me that the main character needed work. (And did he! I mean, don’t we all?) He had no redeeming qualities.  The audience needed a reason to like him no matter how big of an asshole he was.  No one is all bad. (I think I have to disagree with that statement based on the state of current events, because a whole lotta folks are evil as shit!) But his feedback was very encouraging, and for someone that had never written a script, I felt pretty good about my ability to tell stories!

In any event, I took his advice.  I had to look at the character that my main character was based upon and look for some redeeming qualities. The struggle was real at the time! Sure, he’s a d*ckh#ad, but If I dig, I can surely find some qualities to add to this character to round his ass out.  As it turns out, I did. They were there.

I didn’t want to bother my attorney friend again about reading it until I had a more professional draft.  So, I bought a bunch of books and took a few screenwriting classes.  I was so thrilled when in class, the teacher explained the 3-Act structure and asked us to examine our scripts and see how they lined up.  Well, it turns out that I had naturally written a script that fit the 3-Act structure perfectly.  It was if I had taken the class, and then written the script. 

At that point, I truly believed, “I can do this!” 

Crazy things started to happen.  Everywhere I turned, I saw a story to tell.  I couldn’t shut it off.  But I wanted to make sure that I learned as much as I could about the craft before sharing any more scripts.  I had friends in the biz that I could impose upon, but I didn’t want to do that until I felt my scripts were the best they could be.  Sadly, I haven’t shared another one since.  Why?  Because my insecurities squashed my confidence. That’s why! I never felt anything I wrote was good enough to share with anyone other than family and friends who always loved what I wrote but lacked the background or understanding of the craft to know whether it was a good script, and not just a good story.  It must be both. 

16 years later, there are about 12-13 scripts living on my laptop.  I’ve yet to have the courage to send any of them to anyone.  I birthed all these babies and have held them hostage.

I did finally get up the nerve to share some short stories I wrote. I’m also proud to say that I did find the courage (with the help of some friends and family) to produce them for the stage in 2018. It was one of the proudest nights of my life.  The response was amazing.  It was truly one of the best experiences of my life.  I hope to experience those feelings again soon. 

But this post isn’t about my insecurities.  It’s about the lessons I learned about the 3rd Act in a three-act structure and how it applies to life.  Real life.  Not just in movies! If I believe I will live to be 90, (which is totally doable) then as of this past week, I have entered my 3rd act!  It’s official. 

So, what happens in the 3rd act in a screenplay?  More importantly, what happens in my 3rd act?  What happens in your 3rd act?

Well, in screenwriting the third act features the resolution of the story.  It’s where the final battle takes place. The climax is where the main tensions of the story reach their most intense point.  It’s where the dramatic question of the story is answered.  It’s where the protagonist is left with a new sense of who he or she really is.  It’s where issues get resolved and the audience sees a new normal and the potential for what the future might hold.

Up to this point, the protagonist has been tested time and time again throughout the story and is finally forced to confront the inevitable.  (Which is sometimes his or herself!) The character tries one final time, but often tries something new and different. The audience has taken this journey with this character and wants to know that all is well in the end.  They want to know how the character has changed and evolved. (Also known as the character arc.)

In the beginning of the screenplay, you’ve basically proposed a question that needs to be answered in the resolution of the story.  Does the boy get the girl?  Does the woman save the planet?  (Notice I said woman because men, ya’ll are f’n things up!) Does the killer get caught?  Does the family save the farm? Or in my case, does the insecure screenwriter ever sell as script?  Hell, does the insecure writer ever send one out?

Does the protagonist defeat the antagonist in the final battle? Again, in my case, and in many scripts, the antagonist and protagonist are one in the same?  The battle is internal.  My battle is with insecurity.  Am I a good enough writer?  Can I handle rejection?  That’s my battle.  But here’s the thing, if you don’t fight and win the battle, you can’t win the war!

And that said, the defeat always occurs in the 3rd act.  If it happened in Act 2, you would have no interest in continuing to watch!

I have cut and pasted info from various sites to save as notes for my writing, but I have no idea where I got this from, so I apologize to someone!

“The final battle might involve the protagonist’s worst fear. It might be something they’ve been dreading, that can no longer be avoided.”  

While I don’t want to look at my 3rd act as some painful final battle, I am interested in the part where I try some new and different things.  Where I battle my own demons and insecurities and I’m left with a new sense of who I really am, and all that I am capable of doing.  Where I face my fears.  I pitch and send my shit out to the powers that be, resulting in being published and produced.  That before the 3rd act concludes, I get to see the words, “created by” preceding my name on a screen of any size.

Your life is your story.  Whether you are in your 2nd or 3rd act, you can write your own story.  And just like a screenplay, you can also rewrite it as many times as you need to.

Finally, remember what I said above about the 3rd act.  It’s in the 3rd act that issues get resolved and the audience sees a new normal and the potential for what the future might hold.  In other words, what might appear to be the end of one story, is also the beginning of another.

Welcome to my 3rd Act Ya’ll!

Going Up in-flames! – Inflammation. The Good. The Bad. The Ugly!

KAVON

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February 21, 2022

Inflammation. Inflammation. Inflammation. Another one of those words you hear repeatedly, following “wellness,” and “plant-based!” Quite honestly, I never gave it much thought. I remember learning about inflammatory diets and how they affected your body in my culinary program, but that was 20 years ago and I can’t say I’ve given it much thought since that last test! (Which I passed with flying colors, by the way!) But as you get older and your body starts to malfunction, you might start to wonder why that is. I mean, you hear about it all the time. “When you get old……” You are taught to believe that aging just means falling apart and feeling poorly. Well I know for me, and perhaps for many of you, the reason you might feel like crap could be due to what is called chronic inflammation. Based on my research it’s quite common. And as you read this post, you’ll understand why.

So, what exactly is inflammation? And is it all bad? Nope. It’s not all bad. Inflammation serves a purpose UNTIL it doesn’t!

Chronic Inflammation: What It Is and How to Manage It

Inflammation is part of the immune response that helps heal infections and injuries. When you are infected with a pathogen, (bacteria, viruses, other microbes) or you encounter some harmful substance, (like pollutants or toxins) or suffer an injury, the immune system sends an army of inflammatory cells to fight the invader or to heal the injured tissue. These cells release various pro-inflammatory chemicals that help in dilating blood vessels, allowing more blood (and hence more immune cells) to reach the damaged tissue. This causes the area to feel hot, red, swollen, painful, or inflamed.

Inflammation – acute or chronic?

The most familiar type of inflammation that we all experience from time to time (Like when you get a cold or cut your finger.) is acute inflammation. It has short-lived symptoms, such as redness, fever, pain, swelling, and will usually subside within a few hours or days.

Now on the other hand, chronic inflammation – a condition of persistent low-grade inflammation is a silent killer that can go on undiagnosed for years, slowly damaging and decaying your cells. It has much more subtle symptoms that are often overlooked or mistaken for something else, like “UH, JUST GETTING OLD!” Some of its common signs include frequent aches, physical and mental fatigue, stiff joints, and recurring skin rashes. News flash, it’s not just that your black is cracking, or whatever color you happen to be!

What causes chronic inflammation?

While inflammation is a critical part of the healing process, sometimes the body keeps sending pro-inflammatory cells even when there are no invaders to fight off. For example, in autoimmune diseases like arthritis, the immune system mistakenly perceives its own tissues as harmful and keeps attacking healthy joints, causing serious long-term damage. Sometimes, inflammation produced by an injury can linger in the body even after it has been dealt with, leaving your system in a constant state of stress.

Too much exposure to environmental toxins, an untreated infection, obesity, smoking, and chronic stress are some other well-known factors that cause systematic inflammation. Ding! Ding! Ding! Chronic stress. How many of us deal with that?

How does inflammation affect your wellbeing?

If left untreated, inflammation over time can cause rapid aging of cells and contribute to existing long-term conditions. It is known to cause various types of chronic diseases, like rheumatoid arthritis, inflammatory bowel disease, bronchitis, asthma, eczema, type-2 diabetes, depression, and Alzheimer’s disease. Inflammation also promotes the growth of plaque in arteries, hardening them and restricting blood flow a/k/a Heart Disease – which can put your heart at risk even if you have perfectly normal levels of cholesterol.

Chronic inflammatory diseases account for about 50% of deaths globally. Research suggests that systematic low-grade inflammation may increase the risk of stroke, diabetes, high cholesterol, cancer, chronic kidney diseases, and various heart diseases.

Although there is no accurate way to diagnose systematic inflammation, it can be interpreted by some blood tests for C-reactive proteins (CRP) – an important biomarker for inflammation. But many people do not know that they have lingering inflammation until they are diagnosed with some connected condition, such as arthritis or heart disease.

So, what can we do to reduce inflammation in the body? #1 – Diet! Diet! Diet! We become what we eat. No getting around that.

Anti-inflammatory foods

A nourishing and well-balanced diet is key to restoring the body’s natural equilibrium. Studies have shown that dietary adaptations, such as eating a low glycemic diet, increasing the intake of anti-inflammatory foods, ELIMINATING or significantly reducing sugar, can help reduce inflammation triggers.

Foods that are high in omega-3 (like fatty fish, olive oil, flax seeds, sesame seeds) green leafy vegetables, and some spices (turmeric, black pepper, garlic, ginger) are known to have anti-inflammatory properties. I often make a pitcher of ginger water to keep in the fridge and drink throughout the day. Berries and fruits that are high in antioxidants also help prevent inflammation by fighting free radicals and oxidative stress. Whereas a diet high in carbs, sugars, dairy products, processed meat, and fried foods can increase inflammation. I repeat for my peeps….FRIED FOOD. Get yourself an airfryler ya’ll. I absolutely love it. A good crunch without the bad oil!

A 2018 study has shown that the Mediterranean diet – which is rich in omega-3 fatty acids, legumes, fruits, and nuts and low in dairy and meat – is a perfect example of an anti-inflammatory diet, and people who follow this diet have lower markers of systematic inflammation.

Manage stress levels

Psychological stress is identified as a major risk factor of chronic inflammatory conditions, such as arthritis, lupus, and autoimmune diseases. Chronic stress weakens the body’s natural defense mechanism, as well as its ability to shut down its own inflammatory response after the infection has subsided. Under normal circumstances, when you catch a bacteria or a virus, the white blood cells produce pro-inflammatory cytokines, (to fight the infection) which then disappear afterward.

Chronic stress disrupts this natural shut down mechanism, causing these inflammatory chemicals to linger and damage healthy cells. Yoga, meditation, massage, reading, spending time with your loved ones are some time-honored relaxation techniques that can help prevent stress buildup.

Don’t lose your sleep! GO TO BED!!!!

Sleep plays a central role in the management of various chronic conditions. Numerous studies have shown that restful sleep for 7-8 hours a day can help maintain a well-functioning immune system and reduce oxidative stress. While it is not clear whether improved sleep reduces inflammation, its deficiency is clearly linked with higher levels of systematic inflammation. According to a 2020 study, poor sleep practices, such as inconsistent timing, fragmented sleep, decreased REM duration, prolonged sleep loss, are associated with higher inflammation biomarkers. Moreover, this association was more profound in women.

Watch your weight – Preferably watch it decrease!

Research suggests that losing weight and maintaining an optimal body mass index is by far the most effective way to manage chronic inflammation. Adipose tissues (fatty cells) in obese individuals can induce low-grade, persistent inflammation while also reducing the production of adiponectin – an anti-inflammatory agent that is involved in fat breakdown and sugar metabolism. This sets up a vicious cycle where various chronic problems keep reinforcing each other. Sustained weight loss not only prevents systematic inflammation but also reduces the risk of developing type-2 diabetes, cardiovascular diseases, and stroke.

Exercise regularly

Regular exercise of mild-moderate intensity (such as brisk walking) for as little as 20 minutes can significantly reduce low-grade inflammation. Physical activity improves metabolism, reduces stress levels, lifts mood, supports immune function, and helps in weight management – and when combined, help your body fight inflammation.

Okay. So have you noticed a pattern here? Almost every issue that I have researched, and some that I have experienced, have a few things in common! They can be improved up or even eliminated by the same lifestyle changes.

  • Moving your ass.
  • Watching what you consume and not just food, but thoughts and other folks’ mess.
  • De-compressing and de-stressing!
  • And going to sleep. Put the phone down. Turn off the devices and go to SLEEP.

https://www.nature.com/articles/s41591-019-0675-0

https://pubmed.ncbi.nlm.nih.gov/16904534/

https://www.frontiersin.org/articles/10.3389/fneur.2020.01042/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5507106/

https://pubmed.ncbi.nlm.nih.gov/16904534/

How Do You Mend A Broken Heart? Love You! – Happy Hallmark Holiday

KAVON

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February 14, 2022

Ah.  Another Hallmark Holiday!  While it is marketed as a time to celebrate romance and love, historians seem to believe that its origins have little to do with love!  Supposedly there was some feast where men sacrificed goats and dogs and whipped women’s asses with the hides of the slain animals.  I know.  That was from an NPR article. 

According to Noel Lenski, a historian and professor at the Univ. of Colorado and Professor of Classics and History at Yale University, (Who focused mostly on Roman history and the history of the Roman Empire.) the men were drunk, and the women lined up to get beat believing it would make them fertile.  WTH? This was followed by women’s names being drawn from a jar by men with whom they would be coupled up with for the duration of this lovely celebration. (Kinda like Tinder)

Okay.  So, I’m not done yet! Then this dude murders these two different other dudes named Valentine on Feb. 14th.  (I’m paraphrasing of course! Readers Digest version.) Of course, as time passed the “holiday” evolved and somehow made its way from Rome to the US.  Shakespeare had made it this romantic thing with handmade paper cards and tokens becoming popular.  Of course, someone saw the business opportunity and in 1913 Hallmark began marketing Valentine’s Day greeting cards and it became “a thing.”  A multi-billion-dollar thing!  Cards.  Jewelry.  Flowers.  Insane. 

Okay, I don’t know about you, but that sounds like something to celebrate with flowers and candy! NOT! (Go ahead!  Beat me Ike! Beat me! You have to watch the movie “The Brothers.”)  Anyway.  Reading that story, doesn’t make me feel so bad about ignoring this so-called holiday! 

And while a whole lotta folks celebrate this crazy ass holiday, a whole lotta of us do not.  This is going to sound like total hate, but in my less than two weeks from 60 years on this planet, the only Valentine’s flowers I received were made from tissue paper and distributed in high school. (Go PHS!)  I think we paid ten cents or something and on Valentine’s Day, classes would be interrupted all day by tissue flower deliveries.  The most popular would collect them all day, while for others, the only tissues they had were probably crumpled up in their pockets with lint and pennies.  Even back then, you were made to feel bad on this bogus holiday if you didn’t collect any tissue flowers!  I did collect some flowers back then, but not a one since! 

So, being me, I got to thinking about Valentine’s Day, love, relationships, and heartbreak.  Because that’s what you might think about around Valentine’s Day, especially if you are alone.  Not everyone, of course. But the holiday does sorta highlight your aloneness. (Which many intentionally choose and at this age, and I totally get it!) And when I say alone, I mean, not being in a relationship.  That doesn’t necessarily make you lonely.  There are many fulfilling relationships outside of the romantic. 

Maybe some are not interested in a romantic relationship right now.  Maybe you’re taking a break because you’re fresh out of one and recovering from a heart break.  I mean, who hasn’t been there?  The ending of a relationship can be a good, mutually agreed upon thing, or it can be a devastating experience.  It can feel like an unbearable loss for a while. Heartbreak is a bitch!  Hurts like hell.  I’ve been there.  In fact, I own real estate there!  (Which at this age, I could sell since I doubt I will be there again any time soon, if ever!)

But here is something interesting I learned. Heart break is not just in your head.  It’s in your brain and your actual heart! In 2010 a study conducted by Professor Art Aron, neuroscientist Dr Lucy Brown and two or three others whose names I accidentally deleted, looked at the brains of some heartbroken folks and determined it was clear that emotions triggered brain activity in the same area as areas of the brain associated with physical pain.  So, basically, researchers have concluded that emotional and physical pain are processed in the same regions of the brain.

Therapist Courtney Nesbitt, L.C.S.W. states, “I believe 100 percent that a broken heart and emotional pain can negatively affect physical health. The mind is a very powerful organ and heartbreak is a very powerful emotion. When the two combine, it can certainly produce a physical reaction. I’ve even experienced patients who have had a stroke or heart attack from the stress of a breakup.” She cautions that those are extreme cases, but research shows it is total possible!

Did you know there was such a thing as broken heart syndrome?  In fact, because the symptoms are so similar, it can often be misdiagnosed as a heart attack. It’s a temporary heart condition brought on my stress and extreme emotions affecting part of the heart by temporarily disrupting the usual pumping function.  Your heart might literally skip a beat! (And it ain’t a good thing!)

When we are heartbroken, our brains tell our body we are in physical pain. And just as with physical pain, when we experience emotional pain, our bodies release the stress hormone cortisol.  If you’ve read my previous posts on stress, you know that all that cortisol floating around in your body for a prolonged period can wreak havoc on our health.  As a result of all of those stress hormones, our heart rate increases, and our muscles tense up like we’re preparing for a fight!  Except there is no real fight unless you are counting the battle with those emotions. But, after a while, it becomes like the story of The Boy Who Cried Wolf.  Not exactly a good thing for the ole blood pressure either!

And once again, we women are more likely to experience  chest pain as a result of the surge of stress hormones cortisol, and adrenaline.  And it doesn’t have to be a breakup from a romantic relationship. It could also be the death of a loved one, divorce or separation, or any type of loss or betrayal.   This is when our sensitive nature works against us. The bad news is that broken heart syndrome can lead to severe, short-term heart muscle failure and raise the risk for cardiovascular issues. And although its rare, people have died from a broken heart.

“A 2018 study found that widows and widowers were 41 percent more likely to die within the first 6 months after losing their spouse. The researchers suspect this was a result of a 53 percent increased risk of cardiovascular disease.”

The good news is that it’s treatable and reversible.

If you are going through a breakup, this so-called holiday can sting like hell.  When you’re used to having someone around and suddenly, they’re gone, it can feel like you’re experience a death. Except the only thing that died was the relationship.  Still sucks, and for damn sure still hurts.

So, what can you do no matter what type of loss you’re dealing with?  First of all, loss is part of life.  Allow yourself time to grieve.  Allow yourself to cry.  No one every died from crying.  Be patient with yourself.  Practice self-care and get yourself some social support.  (And watch out for bad advice from some of your so-called girls or boys.) If you need it, get yourself some professional help.  It’s normal to feel sad for a while, but if it persists or gets worse, you might want to consider therapy. If that sounds weird, move to LA.  Everyone has a therapist! 

The only remedy for heartbreak is time.  I’ve heard it said that the best way to get over someone is to get under someone new.  Nah.  That s*#t don’t work! 

And speaking of which, here’s what not to do!  (In my non-professional opinion!)

Don’t attempt to use negative distractions. (Overworking, partying, extreme dating, drinking, drugs, acting out! For women, avoid that Roladix. I meant Roladex.) You can run, but you can’t hide!  Better ask Maurice White!  (My late 50s and 60’s babies get it!)

Now Happy FN Valentines Day!

https://greatist.com/happiness/science-broken-heart#science-of-heartbreak

https://www.heart.org/en/health-topics/cardiomyopathy/what-is-cardiomyopathy-in-adults/is-broken-heart-syndrome-real

Mental Un-Health – A Black History (This post is for everyone!)

KAVON

no comments

February 8, 2022

I have to admit that the last few weeks have been a bit of a struggle. The news just goes from bad to worse. It’s rare that they report on anything positive.  Or is it just me? Politics.  Global warming.  Inflation. Trump. Racism.  (redundant) I mean, talk of civil wars and s#*t! Really?  It’s a bit much for anyone. 

Now, throw in the fact that over a period of three days last week, my property was burglarized, not once, but twice! The balls on these three clowns to rob me TWICE!  It is difficult at times not to feel a tad hopeless and depressed.  You know, moments when you feel like, OMG, what is the f******g point?  Sometimes it lasts for moments. Sometimes hours. Sometimes all day! Fortunately, I snap out of it. It doesn’t go on for more than a day or worse, weeks!

Most days are good days. I wake up motivated and excited for the possibilities. Energized and ready to rock! I think most people experience brief periods such as those I’ve described. Of course, there are some other issues with anxiety stemming from childhood that I need to deal with, but for the most part I think I’m pretty okay.  Friends and family might debate the matter, but I feel like I’m okay.  We all have our issues.  We just have to keep learning, and hopefully growing.

But what I want to address in this post, are the prolonged periods of sadness and despair.  As the daughter of a mother who suffered bouts of depression that landed her in the hospital on multiple occasions, I definitely have some personal experiences with mental illness. My mother was a victim of her childhood. Having had an institutionalized mother herself, I’m guessing there was some neglect. Just like me, she lost her mother at a very young age. To some degree, both robbed of our childhoods.  An abused wife who as I understand it, fled with us!  And who knows what else she may have endured in her 43 years on earth. 

So, a few years ago I wrote a pilot for sitcom about mental illness. I know! A comedy about mental illness seems odd.  But I wanted to bring awareness to it and what other way than through comedy? I’m hoping one day soon to get it into the right hands. But in preparing to write the script, I did quite a bit of research on the topic of mental illness specifically in the African American community where the story takes place.  Here are some of the things I learned.

Only one in three African American adults who need mental health care receive it.

According to the Health and Human Services Office of Minority Health, Black folks are more likely to experience symptoms of emotional distress and hopelessness. 

Why?  Well, let’s start with the fact that my peeps have often been victims of discrimination, and racism!  They more often experience feelings of inequity.  Feeling “less than.” We carry slavery in our DNA! Perhaps having so many of us living below the poverty line contributes to these feelings.  The lack of financial security. Now that so many are experiencing this, post covid, perhaps more people have gained a better understanding of the serious psychological distress that financial insecurity can cause.  Now throw in the straight up socioeconomic disparities like the lack of access to health and social resources, and it is pretty easy to understand why those issues persist. 

But hell, let’s take it back to childhood trauma.  ACE’s is what they are called.  (Adverse childhood experiences) They can include physical or sexual abuse, or being exposed to violence, substance abuse, mental illness or even suicide.  Even things many don’t really associate with trauma, such as losing a parent, whether to death, divorce, or incarceration.  All these things put kids (particularly black kids) at risk for PTSD.  (Post-Traumatic Stress Disorder) As far back as 2001, the Office of the US Surgeon General stated 25% of African American youth exposed to violence (Whether in the house or in the hood!)  were proven to be at higher risk for PTSD.  I can only imagine how much that number has increased in the last 20 years.

Now let’s talk about the other issue.  STIGMA! There is no secret that there is a stigma ESPECIALLY (BUT, NOT ONLY) in the black community surrounding mental health.  I’ve had brothers say to me, they don’t believe in depression.  To hear them tell it, “They’re just soft!” I’ve heard more than a few times.  Of course, the stigma surrounding mental health doesn’t just exist in the black community.  But what’s the deal?

Well, one study showed that 63% of Black folks believe that a mental health condition is a sign of weakness. Like I said, it’s viewed as being “soft!”  As a result, Black folk are more reluctant to acknowledge it, much less seek out treatment.  And, when we do accept there is a problem, we are more likely to go to the Pastor at church, than seek professional diagnosis and treatment.  “We can just pray it away!”  NOPE.

But I want to go back to the youth and the younger generation for a second.  In the past 2-3 weeks, there have been two high profile suicides by African Americans aged 30 and under.  And that’s not to say, that the local teenager who committed suicide a few weeks prior that I read about, did not matter.  The point I am attempting to make by mentioning the Former Miss USA, Cheslie Kryst or Queen Regina King’s son Ian Alexander, is that these two young people who from the outside, looking in would have appeared to be living a dream life that most would envy, were hurting.  Mental illness doesn’t care about your bank account.  Mental illness does not care who your momma is!  It’s real and our young folks are suffering. What is even more sad is that unlike most, they would probably have had access to help. And perhaps they sought help and just were unable to get the help they needed.  Nonetheless it is just heartbreaking.  Such loss. I cannot begin to imagine the pain that their parents have endured these past few weeks. What must a person be going through that they leap from a building?  You just never know what folks are going through.  Silently suffering.

One thing I feel the need to mention is that both mentioned social media being an issue for them. Kryst mentioned internet trolls leaving mean and insulting comments about her not being pretty enough, or body shaming her!  Alexander said something similar. 

I could relate to issues Kryst included in an essay published in Allure Magazine where she reflected on her fear of aging.  But at 29?  She feared aging stating, “Society has never been kind to those growing old, especially women. Turning 30 feels like a cold reminder that I’m running out of time to matter in society’s eyes, and it’s infuriating,” she added.  I can certainly relate to those feelings now and it can depress me, (until I shift my thinking to I’m still here!) but at 29?  What is going on?  Well, one obvious issue is social media.

A clear link between depression and anxiety in our youth and social media has been established.  “Experts have found that social media use appears linked to negative mental health impacts among young people. Researchers have noted a rise in depression among young people since about 2012”

https://www.usnews.com/news/health-news/articles/2021-07-20/social-media-is-a-public-health-crisis

According to a study published by the American Medical Association  in 2021, “Social media has been associated with diminished well-being and greater levels of anxiety and depression.” a 2018 study published in the. Journal of Social and Clinical Psychology  Strongly advocated for limiting use of social media platforms to less than 30 minutes per day, stating it could lead to significant improvement in well-being.

I mean, you’ve got folks, not just kids and teens, but grown folks, cyberbullying.  It’s easier for people to be mean hiding behind a device.  In my personal opinion, many of these young folks that grew up with devices just plain ole lack social skills! They wouldn’t look anyone in the eye and say the things they type.  Hell, they don’t even know to look you in the eye while they give you incorrect change because without devices, they can’t even count! Being cruel is easy from the safety of your bedroom.  But, why are folks so damn cruel in the first damn place? Social media, in many ways disconnect us.  No one is present. 

Social media is pretty new for me. I’ve never really felt the need to share my every move in real time or to track anyone else is. Even now most of the time that I spend on social media is to promote my blog or I’m looking at food and recipes.  I’m learning something. (And not just where someone bought some shoes!) On the off chance that I do look at a post I’m always shocked by the negative, and just plain ole mean and hateful comments that people leave. Was it just my mother that said, “If you have nothing nice to say, don’t say S*#T!”  And she did say shit.  A LOT! 

And I’m quite sure I mentioned this recently in a post, but the filters! THE FILTERS!

I mean Snap Chat gives you the ability to alter your appearance with filters. You can actually change your face. Improve your skin. They’re praying on people’s insecurities, and it’s sad.  If you have low self-worth to begin with, these things can have a tremendously negative impact!

And sadly, data has shown that black youth are especially prone to develop mental health issues.  Unfortunately, they are also the least likely to speak out.  They and their parents or guardians are less likely to be referred for mental health evaluations or services, and when they are, many don’t follow through. 

“In the three years between 2015 and 2018, major depressive episodes in Black teens increased by 14 percent, and suicide attempts by Black youth increased by 73 percent between 1991 and 2017. For all age groups of Black Americans, reports of serious mental illness have been on the rise for more than a decade.”

And don’t get me started on schizophrenia.  Black folks are diagnosed twice as often as non-Hispanic whites with schizophrenia.  I find it odd that I have not one, not two, not three, but four female friends with sons that suffer from schizophrenia.  I can’t help but wonder why that is, but I will save that for another post.  What I do know is that some of them struggled with getting their children the help that they needed despite numerous attempts over many years. With treatment, they could have the potential to lead independent and normal lives.  I say that to say, the system has failed these mothers and that needs to change!  Again, I will save that for another post. 

There can be many contributing factors to mental illness. These include childhood trauma, adult trauma, chemical imbalances, and heredity.  I personally can’t help but believe that what we put in our bodies has played a role in the increasing mental illness crisis. 

It is refreshing to see those in the public eye acknowledge and address these issues.  Especially since so many people seem to obsess over the lives of celebrity.  Some are using their fame and their platforms to help others and I commend them for stepping up, being brave, and sharing their stories. 

One of the reasons I write this blog is to share my stories and to share the things that I learn.  I have long felt that my purpose was to help others whether it be teaching folks how to eat well, motivating others to get and stay healthy, or simply by writing something that made them laugh!

The bottom line is we can no longer bury our heads in the sand and deny the mental health crisis, no more than we can ignore our physical health.  Often, they are related and while many require treatment, counseling and even medications, there are things we can all do to improve our physical and mental well-being.  Physical activity has been shown to improve mental well-being.  The food you eat can make you feel good or make you feel bad!  What we feed not only our bodies, but our minds, can cause unhappiness and depression.  Toxins are not always chemicals.  Sometimes they are people and environments.  Social media can be a toxic environment and an addiction. 

And lastly if you or someone you know needs help, get it, or try to help them to get help.

I will assemble some resources and publish them for those that are interested.  I personally know that how difficult it is to acknowledge your own issues.  Also, how hard it is to watch others, close to you that are in denial suffer, and not fulfill their true potential.  With adults, you do what you can.  You can’t fix others.  You can’t force them to seek help.  For some, it’s like you aren’t sure your car needs repairs until it breaks down, but often there are signs. The key is not to ignore them.  Because like the car, it won’t fix itself! It only gets worse, so pay attention!  Sometimes you need major repairs.  Sometimes, you just need a tune up!

Square Biz – How Hormonal Imbalance Affects Your Face!

KAVON

2 comments

February 1, 2022


“I’m talking square biz to you, baby. Square, square biz!”

Nope.  This post isn’t about Tina Marie.  I’m sorry, I just wasn’t a fan.  Sorry Rick. Sorry Tina.

Okay.  Funny story. Well, is is to me. I’m going to lose a few of you on this, but where are my 70’s Jackson 5 fans?  Michael Jackson used to sing this song that I think was called “Corner of the Sky.”  Ah.  The childhood memories of going to the “Spectrum” in Philly to see the Jackson 5!  Georgie Woods hosting. I hadn’t heard it in years until my husband decided it should be the soundtrack for the ass that how somehow managed to square off and grow corners!  What can I say? One day there was this square-ish ass.  (I think I rounded it off since then with targeted exercises.)  Not to worry.  Anyway, his giving my ass its own soundtrack was pretty funny. We made fun of each other like that all the time. We had this mutually sick sense of humor. We would literally make cartoon sketches illustrating each other issues. But back to the story. That was then, and that was a butt. Not so funny, when the square is your face!  Can’t really hide that. (Well, during Covid I can.) Square!  Complete with corners!  I swear, if it were possible to bump into my face, you would end up with bruises from hitting the corners!  I’m not alone.  It happens to many women. (Maybe most, eventually to some degree, all women!)  Post Covid, (whenever that is!) I’m going to miss my mask!

So, here’s the bad news!  As we age, our facial bones change.  And you thought you were done growing!  Nope.  Your eye sockets may enlarge.  Your nose might grow.  (Great.  I spent my life self-conscious about my nose and it’s going to get bigger?) Ever take a look at an old man’s ears?  Men get off easy as far as I’m concerned. This post is mostly for the ladies, but fellas I won’t leave you out completely.  Keep reading. Of all of these changes my personal fav for us women is how our jaw bones change.  Facial fat or pads diminish and fall, and as a result, produce lines, bags, wrinkles, and little pouches.  (Kinda looks like we’re storing nuts in there for the winter!)  And if that isn’t enough, our actual skull changes.  Our craniofacial skeleton changes, transforming our face shape from oval or rounded to square! See. It’s not just me!

It’s like someone came in and renovated your face without a permit, or your permission!  Well, someone didn’t!  Age did.

Oh, I wish I were done.  Collagen production (Which is the structural protein in our skin.) drops.   Elastin which keeps our skin tight, also thins, resulting in wrinkles.   There is a loss of muscle tone and bone mass in the jaw.  As we age, those cute plump faces lose volume.  The fat that is there heads south.   And if that is not bad enough, we gain fat in our faces around the chin and jaws, creating what is commonly referred to as jowls!

But wait! There’s more.  Foreheads enlarge at the same time as hairlines recede.  I mean, genetics play a role.  But gravity is a bitch! The age-related changes in our grill are unfortunately, mostly unavoidable.  Of course, there is always the facelift if you have the desire and the pockets.

Now, I know I’m supposed to accept and embrace my aging face, but it is not easy!  We must learn to accept the things that are beyond our control.  But can I delay it a wee bit longer?  Perhaps.  The two significant factors that speed facial aging are actually, to some degree, within our control.  And once again, it comes down to the same two things regarding aging.  You guessed it, I’m sure.  It’s lifestyle and the environment.  So let’s deal with lifestyle.

What can we do?  Well regarding the aging skin you can try creams, lotions, potions, and other over the counter and prescription concoctions. But those for the most part only temporarily improve the appearance of aging skin. (Not what lies beneath!  I know. Sounds like a horror flick!  It could be.  It’s for damn sure scary!)

With regard to “square biz,” not a whole helluvalot can be done other than facial reconstruction surgery.  Yikes!  Your face just changes as you age.  One benefit to African American faces is that they change a little slower than everyone else’s.  (Once again, black takes longer to crack!)

What appears externally is a result of what is happening internally. (Along with gravity!) You can add things to your diet to help to increase collagen production, but bones change, and fat relocates! Men and women lose collagen, but once again, we get the short end of the stick because men have more to start with. We lose approximately 30% of our skin collagen in the first five post-menopausal years!  The truth of the matter is menopause accelerates biological aging.  But it gets worse! Post-menopausal women lose collagen in both our skin and our bones

Apparently, your chin leaves with your periods!  And WTH did my tiny little lips go?  Oh yeah, they apparently can thin out too! 

Okay, so now I’m just annoyed.  According to my research, female faces between the age of 50-60 can age 2-3 times as fast as a man’s grill!  So, let’s see.  We get the periods, the stretch marks, the hot flashes, the dry vagina while men get???  I know guys.  It’s not your fault. 

So, have I depressed you?  Sorry.  I wanted to gain a better understanding of WTF was happening to my face and just thought I would share.  It seems as if you trade your tampons for a new face. Well, not new, but you know what I mean.

Here’s the deal, as with pretty much everything else, hormones play a HUGE role, so trying to keep them in balance is one way to slow down square biz.  Estrogen plays a role in bone loss including the jawbone, as well as changes in our skin.  Hormones, as we know, tremendously affect our overall health. 

The good news is that there are ways to balance hormones and if you are like me, you prefer a natural approach.   And this is just as important for men going through andropause.  Both menopause and andropause are triggered by age-related hormone decline. For men, growth hormones decline steadily to the point that at 40, you have only half of what you had at 20.  Contributing factors to the decline can also include dietary and lifestyle choices, such as being sedentary, but stress and genetics can also play a role.

The good news is that both men and women can balance hormones naturally following some of the same suggestions below!

For men specifically, lose fat, and build muscle!  Lean muscle mass promotes testosterone production.  Too much fat can mean too much estrogen.  Not what you’re going for!

For both men and women, research has shown that gut health can play a role in hormonal balance. Being stressed, sedentary, or overweight can also affect hormones.  Lack of sleep is another one.  Stress is a big one.  Why?  Because of Cortisol.  Adrenal dysfunction has the biggest effect on the sex hormones.  Check out my post on stress for more info linked below.

Diet.  Diet. Diet.  Nutrition is a HUGE factor in balancing hormones.

Consume healthy fats (Getting those Omega 3’s) from sources such as olive oil, flax oil and seeds, coconut oil, grass-fed butter, avocados, nuts, WILD salmon and other fatty fish.  Your body needs fats to create hormones.  They are essential in hormone production and help reduce inflammation which can also screw up hormones. 

Limit sugar and avoid processed carbs!

Vitamin D.  And the best way is sun along with supplementation!  Most of my people are D Deficient due to our brown skin.  It’s like a natural sunscreen. 

Probiotics & Prebiotics

Unless you’ve been living under a rock, you are aware of the importance of gut health. Probiotics can help to repair the lining of the gut and as a result, help to balance hormones. My go to is apple cider vinegar, but fermented foods and supplements can work as well.

Adaptogens

I take a shot of ginseng, but I also love this Super Adapt Tea called Hormone Harmony, which contains maca and ginseng. The Republic of Tea is the brand.  Adaptogen herbs promote hormone balance and are great for us stressed individuals.  Ashwagandha, Rhodiola and Holy Basil  a/k/a Tulsi, are a few others.  These herbs can help to reduce anxiety, improve thyroid function, and help with adrenal fatigue. Ashwagandha is great for hormonal balancing. 

Sleep!!!!

I use lavender oil at night in a diffuser.  I also apply it to my earlobes, wrists, and neck to promote relaxation and help me to sleep.  You can also add a few drops to a hot bath.  I personally do not take hot baths at night. (If I do, it’s hours before bedtime!)  I find that it wakes and warms me up. I actually shower as soon as I’m done work before I prepare dinner.) I sleep better and I believe most people do when they are on the cooler side.  But make sure you get enough good quality, deep sleep!  Lack of sleep can be detrimental to hormone balance. Sleep helps to balance stress hormones.

The bottom line is balancing your hormones will not only significantly improve your health; it can also delay square biz, if not forever, for a while longer. At some point, I will have to accept my aging face, but it won’t be any time soon!

Stressed Out about Stress? – Do or Die Tips to Combat Stress & Adrenal Fatigue

https://www.livescience.com/35332-face-bones-aging-110104.html

https://onlinelibrary.wiley.com/doi/full/10.1002/ajpa.23878#ajpa23878-bib-0069

https://onlinelibrary.wiley.com/doi/full/10.1002/ajpa.23878#ajpa23878-bib-0007

I Am My Brother’s Teacher! – (and keeper!) Guest Post by John Washington

KAVON

5 comments

January 24, 2022

Chef Rodney Renshaw

If you’ve been with me for a while, you know that the purpose of this blog is to share anti-aging, inspirational, and health focused information and experiences.  (As well as a funny story or two.)

The original concept was to write for women. (And the men that loved them.)  Clearly, I wanted men to understand what the women in their lives might be going through.  Mostly, that we aren’t crazy!  (Well, some of us might be a “lil cray!”)  Being a girl isn’t easy.  At the same time, I wanted to offer information that benefited everyone.  Let’s face it, if our men aren’t okay, we aren’t okay.  I don’t care if it is your son, your spouse, your partner, or your dad! 

Quick story to introduce this guest post. Rodney Renshaw was family, a friend, and a super talented chef.  Back in my culinary days, we talked about starting a catering business together. In fact, we did an event or two. I had finally graduated culinary school years before and my goal was to develop a business model based on healthy, mostly plant-based foods.  (This was years before “wellness” and “plant-based” became “a thing!”)  Rodney, on the other hand, was used to creating his culinary masterpieces at such prestigious hotels as The Watergate in DC, and the Four Seasons in Miami Beach where he served things like Curried Salmon and Shrimp Cakes with Roasted Garlic Aioli, Country Ham and Bleu Cheese Biscuits, Creole Salt Cod, Black Eyed-Pea Cakes with Herbed Goat Cheese, Barbecue Curry Shrimp Salad with Coconut and Vanilla Vinaigrette, and finally, THE TRILOGY OF SWEET POTATO DELIGHTS!  I know.  Wipe your drool! Don’t get it twisted. I hear Rodney’s Kale salad was kick ass as well.

Rodney was a diabetic.  And sadly, Rodney, like most men, did not take care of himself.  We never really got around to launching our business as I ended up in LA, with a new plan to become a personal chef. I’m sure I told that story of how I took on freelance accounting work until I could launch my businesses.  I continued to do accounting work for another 15 years!  What can I say?  Regrets are useless!

One morning, I woke up and thought about Rodney, so I reached out.  We had not spoken in years, but I was revisiting my idea of launching a food biz and wanted to know if he was still interested.  There was only one problem I quickly learned.  Rodney was in the hospital.  An infection, as I recall, in his spine had paralyzed him from the waist down.  He was missing toes and possibly a finger.  Over the phone, his once strong voice sounded weak.  He sounded horrible, until I mentioned food!  He came to life.  I told him, we could still launch the business.  I would be his hands and his feet.  His creativity was alive and well!

To honor this once promising culinary superstar who had succumbed to one of the very issues my original business plan sought to eliminate, I decided we needed to write a cookbook.  We needed to document this man’s culinary genius.  I planned to title the book, “My Brother’s Kitchen” with a subtitle that would be some clever play on “I am my brother’s keeper.” 

I came home and visited him in the hospital.  I will share in another post what I wrote about that visit.  Rodney would pass away before we ever documented one recipe at the age of 49!  Rodney’s death was preventable. 

So, in an effort to look out for my brothers, I invited John Washington, a/k/a Jay, to start contributing to this blog as a guest.  Jay has been a reader and supporter of mine since day one and I asked him if he would be willing to contribute.  I am happy to report, he said yes.  Jay will address topics that should be of interest to all men, but especially, my brothers!  And as I see it, it should be of interest to the women who love them! No more preventable deaths on my watch! 

Below, I share with you one of Chef Rodney’s Recipes for Mixed Green Chowder! So stay tuned to the end!

I introduce to you, John Emerson Washington.

Hey Brothers, unbelievably, getting old is not part of our legacy nor is the journey a healthy one for many of us. No, it is not destiny. We all are aware of the damaging and harmful effects that slavery wrought but we can change that narrative. Black can crack and it can crack deeply and painfully. This post offers some insights into the state of Black men’s health in America and how we as individuals with the help of our community can build it back better. Over the past couple of years, Kay has been gracious to share her research, knowledge, and wisdom about “feeling good, making Black women look good” so ‘fellas, here’s our time. Thanks Kay!

According to the Census Bureau, the 2020 life expectancies at birth for Black Americans are 77.0 years, with 79.8 years for women, and 74.0 years for men. For non-Hispanic whites, the projected life expectancies are 80.6 years, with 82.7 years for women, and 78.4 years for men. Moreover, we have the highest death rate of any racial/ethnic group per the “Population Reference Bureau (PRB).” The disadvantage for us appears for all the major causes of death: heart disease, cancer, diabetes, and cerebrovascular diseases. Unfortunately, many of these conditions coexist and negatively impact the quality of our lives and the lives of the people around us that we love and that love us, especially our ladies.

The ADOS (American Descendants of Slavery) Advocacy Foundation” agenda item on “Health and Nutrition” states that the rate of diabetes in the Black American community is almost double that of our white counterparts of the same age. We’ll look at Type 2 diabetes and hear about my experience dealing with risk factors, early detection, and ways to help prevent (and in needed cases) reverse it without medication. You may be asking yourself why diabetes and the answer stems from my dad’s discovery of having diabetes in his late forties and my ongoing battle with pre-diabetes. So, in short, I am familiar with it and it is personal. In 2019, it was one of top five leading causes of death of Black men at a death rate of 45.3 per 100,000 persons compared to 23.6 per 100,000 persons for non-Hispanic white men. If one is lucky not to die from it but live, diabetes can cause complications such as heart and blood vessel disease, nerve damage, kidney disease, blindness, slow healing that might require toe, foot, or leg amputation and other serious health problems.

Type 2 diabetes is an impairment in the way the body regulates and uses sugar (glucose) as a fuel. This long-term (chronic) condition results in too much sugar circulating in the bloodstream. Eventually, high blood sugar levels can lead to disorders of the circulatory, nervous, and immune systems. In Type 2 diabetes, there are primarily two interrelated problems at work. Your pancreas does not produce enough insulin — a hormone that regulates the movement of sugar into your cells — and cells respond poorly to insulin and take in less sugar. Although there is no cure for Type 2 diabetes, studies show it is possible for some people to reverse it. Losing weight, eating well and exercising can help you reach and hold normal blood sugar levels without medication.

My father, John “Johnny” Washington was one of the most exemplary and influential persons in my life. As far as health, he really took care of himself by visiting the doctor and dentist regularly. He also made sure that my sister and I did as well. His diligence is how he came to find out that he was at risk for diabetes. Back in the mid to late sixties, I can remember him using ‘Lilly Tes-Tape’ urine sugar analysis paper on a regular basis to confirm his diagnosis. After it was confirmed, he immediately cut out sugar, sweets, and desserts. (Much to my youthful chagrin for I loved my mom’s baking and the cookies, cakes and other baked goods and desserts that he brought home from German, Swiss, Dutch, and other specialty bakeries) For him, portion control saved him because he still ate most of the other foods that he enjoyed but he limited them and did not overeat. Back then I don’t think the medical field knew much about the complicity of bad carbohydrates like processed foods and starches. These foods will spike your blood sugar levels and are called glycemic foods or foods that quickly turn to sugar in your bloodstream once eaten. At home, we still had big metal tins of pretzels, crackers, and other processed snack foods. Thankfully, about the same time, the wooden cases of Pepsi-Cola that my mother loved, and the ‘Drink-A-Toast,’ (a/k/a Take-a-Boost) a locally produced high-sugar content beverage, disappeared from the house. As a result, he lost a lot of weight and was able to control his diabetes without medication. In fact, he lost so much weight that he had to have his clothes taken in. His pants were altered so much that I remember one of my cousins teasing him about his back pockets almost touching each other. LOL! His discipline prevented him from taking medication or insulin until he was in his late eighties.

Right now, I’m struggling with my blood sugar teetering back in forth between normal and the pre-diabetic range. I know this from doctor visits where I request A1c tests. The A1c test can estimate how much glucose or blood sugar is in the bloodstream over the last three months. This test, along with a glucose test are important screening tools for someone like me with a diabetic parent. My goal is to keep the needle in the normal range. In a week or so, I’ll kick off a journey with a virtual community on an app called, “Betr Health.” This community of people use “food as medicine.” The program was referred to me by my health insurer and comes as part of my standard benefits.

It has become noticeably clear to me that to attain my goal, I’ll need to maintain a proper weight, (whatever that is for me to feel and look ok) and exercise regularly (which I pretty much do now) among other things. To put it more bluntly, I will need to make these traits into habits. Kay referenced in an earlier post about the book, Atomic Habits, by James Clear. In his book, he offers many practical strategies to build good habits and break the bad ones. He says that “One of the most effective things you can do to build better habits is to join a culture where 1) your desired behavior is the normal behavior and 2) you already have something in common with the group.” Clear emphasizes his point by drawing on ideas from biology, psychology, and neuroscience to explain the positive benefits that ‘belonging’ has on us as a species and in the formation of habits.

In many ways I was truly fortunate to grow up in a family culture that prioritized health. Since that family culture no longer exists, I need to join a culture that also prioritizes health to meet my needs today. There are so many opportunities to do that both in-person and virtually. From the health app Betr Health to the Black Community Healing Network’s “Emotional Emancipation Healing Circles,” technology has made the offerings more plentiful, reaching distant places around the country and globe, with the potential to transform Black people’s lives. Reparations to our health are just as important as reparations to increase our wealth. We must take responsibility for our health.

As with all things, you take the good along with the bad. There were some things that my Dad did not model. A regular and consistent cardio and weight bearing exercise routine was not part of his life. He kept an active schedule with family, meeting up friends, outings, work, home maintenance and repairs, community organizing and civic work but purposeful exercise activities such as running, or weight training was not his nor my Mom’s thing. Hey, I’m not knocking it for as a youth, they encouraged me to play team sports. After that, as an adult, I developed a passion for exercise and keeping it moving. It’s one of the things that I do to make me feel ALIVE!

As an example, I enjoy biking as a form of exercise. With the advancement of technology, I hooked my bike up with my smartphone and wireless speaker to enjoy a personal spin class workout with my favorite tunes playing for 90 minutes or so (that’s when speaker charge dies) a few days per week. It’s my current “go to” cardio routine where I add in flexibility exercises for good measure. It is so much fun doing high-intensity interval training with the music pumpin’ and me jumpin’ outside in the fresh air! This gets me to my last habit-forming tip from James Clear’s book, Atomic Habits. He maintains that “If you want to increase the odds that a behavior will occur, then you need to make it attractive.” In this case, doing cardio on my bike like a spin class is attractive to me and makes it irresistible.

There are other risk factors for diabetes, but I’ll touch on only one of them before closing.  SMOKING. In the early 60’s when the U.S. Surgeon General reported that cigarette smoking causes cancer, I never saw Johnny Washington with another cigarette dangling from his mouth.  He quite cold turkey and as a result, when I was dumb enough to start, I realized that I had been dumb ad promptly quit cold turkey as well.  Again, I credit this to my Dad’s example.

In summary, we as Black men must be the change and model healthy behaviors to our kids, grandkids, family, and community. Eventually if everyone commits to it, we’ll have better health outcomes and reverse decades of poor health. We also must break free from parts of our culture that we never had the opportunity to define, but was forced upon us such as some ‘traditional’ foods and ways we prepare them to some of our fears towards the medical community. We are in charge of our bodies, and we are armed with knowledge.

In my next installment I will cover an aspect that is uniquely ours – male prostate health. And yes, Johnny Washington and I will have some experiences to share about that too.

By Jay Washington

Mixed Green Chowder by Chef Rodney Renshaw! Skip that cornbread!

https://www.myrecipes.com/recipe/mixed-greens-chowder?utm_source=emailshare&utm_medium=email&utm_campaign=email-share-recipe&utm_content=20220124

WOW! Women on Women?

KAVON

1 comment

January 19, 2022

And you thought I meant????

WOW.  That was the name of a podcast I intended to produce with my daughter.   It stood for Whine Over Wine, or Wine over Whine, I kept changing my mind. 

It could also stand for Women on Women. (And not in a sexual way! No fantasy here. This here is real!) It could stand for women offending Women.  Women…..fill in the blank- women. This week’s post is a bit of a rant. Forgive me.

In my observation, and again, I say MY observation, it seems as though no one is harder on women, than other women.  Why are women so highly critical of each other?  Especially when it comes to the topic of aging.  “She needs to dye! (Hair that is!  Not actual death!)  She needs to stop dying?  She can’t wear that? It’s too much.  It’s too little!”   “What was she thinking?” We can be super critical of other women.

First of all, there seems to be this obsession with perfection and not only in others, but with ourselves.  Never mind that the perception of perfection is a bit off.  And why are we trying so hard to be perfect any damn way?  Why don’t we believe that we are all already perfect just the way we are? I’m as guilty as the next girl.  Our aging appearance is a hard pill to swallow for most.  I get a little jealous of younger women. I know I’m not alone here.  I’ve seen the proof. We are never going to look like we did 10, 20, or dare I say 30 years ago.  We’re older.  Why are we 50-60, but trying to be the perfect 35-year-old?  We cut and pull and tuck and tape.  And guess what?  We look like an older lady that has cut, pulled, tucked, and taped!

And what’s with the FILTERS? Why are we hiding behind filters?  Basically, self-airbrushing ourselves to perfection.  Eventually, people will see the “real” you. Everyone wants to look good in the photo, but why do we need so many damn photos in the first place? We weren’t taking all these photos when you had to pay to get them developed and we were fine. We survived without selfies! No one was waiting around for likes?  Waiting for validation that we still got it?  Only models and influencers (whatever that means) get paid to pose.  The rest of us are wasting precious time.  (Our most valuable resource!) Posing to get the “perfect” picture.  Perfect to who?  Us, or someone else?  I mean, we aren’t just taking photos of ourselves to look at?  Are we? Say it isn’t so. And why are we scrolling through looking at all the photos of other women, many of whom are looking for attention or validation themselves.  Sadly, many of us are comparing ourselves to their 90th photo, filtered to perfection and wondering why we feel bad. I’m a little guilty.  I don’t even like being in photos now.  I see myself and I’m never pleased. I’m damn sure not going to take 88 more.  I’m not taking any.  Even with building my business, I’m told repeatedly, it’s more personal if they see you.  Do I have to?  (Insert sad faced emoji here!)

That’s not me!

I recently started watching the Sex in the City reboot called “And Just Like That” which pretty much sums up how I feel about life right now. Where did the time go?  I watched the original series and was always entertained, even though I couldn’t really relate.  The reboot is a whole other story.  I can TOTALLY relate, and I love it!  I mean, killing off Big both on and off screen sucks, but I look forward to each episode as SJP navigates reinventing herself just a few years younger than I am. I love the gray hair she is proudly sporting even though I’ve not yet been courageous enough to do so myself  Real talk, I think she’s able to pull it off because she (or her character, Carrie) has a lot of style.  It is all in the presentation! (I’m working on it.) I totally get this show.  What I totally don’t get is all of the criticism you read, (Although I try not to. I did so as research for this post. lol I know. Who researches a rant?) about how old she looks or about her gray hair.  And guess where it’s coming from?  OTHER WOMEN!  Just brutal. 

I swear, women are often each other’s worst critics.  And what do we gain by devaluing other women?  Is it attempt to feel better about ourselves?   IT WILL NEVER WORK.  Is it based on a natural competitive nature?  Having a flash back to high school when you might have been competing for the attention of some boy?  Are we still competing?  (Most likely to some degree. )Or just hating.  And why?  Fear?  Jealousy?  Low self-esteem?  Lack of confidence? Or just lacking something more constructive to do with your time?

And although this issue is not specific to older women (because younger women appear to be even worse!!!!) as always, I write for my core audience. (Middle-aged, older women, and men who probably wonder the same thing.)

Aging is some scary shit and we’re bombarded with messages telling us to “accept it! Age gracefully.”  And at the same time on a different channel, are the messages that tell us, “We can fix that!  You don’t have to look your age! You don’t have to sport that silver hair, that sagging neck and wrinkled pits! The bottom line is fear and insecurity are the main reasons we struggle with the idea of aging.  And if we saw more women on TV and in media that look like SJP and the rest of the cast of “And Just Like That,” maybe we wouldn’t feel the pressure to appear to be something we are not.  YOUNG!

Look, women have always wanted to look good.  This is not new.  It has been that way since the beginning of damn time. We all want to look and feel beautiful.  That’s totally normal. Obsessing? Not so much. Most of us, if not all, want to feel desirable.  Maybe some still feel stuck in that need to compete for attention. (If you are in search of a companion, I get it.) The need to outdo.  And, in order to feel better about our own faces and bodies, feel the need to criticize someone else’s.  To compare ourselves to them.  I think most of us are guilty of this at one time or another. 

I’ve sat with women who again, will remain nameless and listened to them criticize almost every woman that walked by!  There were times when I was thinking some of what they may be saying, but I recognized it as a problem.  Like, “I can’t wear that any longer and look good, so why does this b*t#h have to prance by and remind me?” Just hatin’! Because she can! Maybe you used to be here.  USED TO BE!  Now you are you, and you better get used to it because you will never be anyone else.  You will never be 20, 30, 40, or in my case, 50 again! Better learn to love the you that you are now.  It hasn’t been easy for me. I can admit that. All we can be is the best version of ourselves at the age we are.

I had a conversation with a friend who shall remain nameless about accepting my aging face.  As someone ten years my senior, I asked her how she handled her aging face. She said, “I never considered myself beautiful anyway, so there really wasn’t a traumatic adjustment.”  I’m paraphrasing, but it’s basically what she said.  She said the more attractive you were, the harder it probably is.  I was stuck on the fact that she never felt beautiful to start with.  Quite honestly, neither did I.  I never thought of myself as unattractive. But, not beautiful.  As a teen, I felt my nose was too big.  My lips were too small.  (Teen shit. Damn shame. They’re even smaller now.) I was too skinny.  (Until I wasn’t!) There were times I felt more confident than others. I certainly didn’t interpret advances from men to mean I was hot.  As I’ve said many times before, I just figured it was because I was a girl.  But I digress.  For whatever reason, she accepted her face as she said to me, “I was cute with a good personality.”  She was never consumed or focused on “beauty.” Her focus was now on being happy and enjoying the rest of her life, not standing in the mirror counting cracks or missing eyebrow hairs.  Having fun. Having friends. Having fulfilling work.

The deal is when you are truly happy with yourself you no longer feel the need to criticize others.  And not “mirror” happy. Inside happy. When you are focused on fulfilling your own purpose, and find satisfaction in your own life, you don’t feel the need to compare, compete or criticize.  When you find your happy, (Which only you can do) there is nothing to be envious of.