Simple Math and Sharp Acumen on COVID-19

By Hui Xie-Zukauskas

Key_Stay Safe n Sharp_pixabayCPDThe pandemic progression in the U.S. is very troublesome. What concerns me most is that many Americans still don’t take this highly contagious and lethal coronavirus seriously, along with misinformation and confusion clouding people’s heads.

I want to put it very simply—it comes down to math and judgement.

First, let’s go through a quick, elementary math on “99% of cases are harmless.”

Based on Johns Hopkins University tracking data, as of the afternoon of July 20th, the nation has 3,804,907 confirmed COVID-19 cases and 140,811 deaths, with 1.11 million or more people recovering. So, these numbers tell us:

  • Fatality rate is 3.7% (calculation based on confirmed cases here);
  • Recovery rate is 29.2%; and
  • That leaves the rest 67.1% of positive individuals ranging from being asymptomatic, with mild symptoms and some suffering, to hospitalized, critically ill, and struggling for their lives.

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Therefore, it’s clear that these numbers didn’t add up anywhere close to “99% of cases are harmless.” This statement is inaccurate at the very least, and completely false. Misleading people with it is dangerous.

The sad reality is that many of these deaths are avoidable, as proven by facts and data from the U.S. and some parts of the world. Grave consequences can also occur if listening to the self-interest, amoral politician on advocating the use of hydroxychloroquine and injection of disinfectant into the body as a cure. In fact, folks either died or were harmed after heeding that direction.

I can understand the public’s confusion. As new information on COVID-19 is emerging and changing weekly, if not daily, knowledge and our understanding evolve.  So did misinformation and the worst conspiracy.

However, for public health scientists and experts, one core principle will always remain the same—have the best interest of public health in mind, to protect and care for the well-being of the public.

That then leads to one question—whom should I listen to or trust when facing confusion?

Here is a quick and sharp judgmental call: if you want to have happy, long-lasting marriage, would you consult someone who has been divorced ten times? A little overstatement, but you get the picture.

So, if you have an appetite for life, just trust science and medical experts when it comes to your health and life.

Finally, a friendly yet important reminder: Stay safe and wear a mask while out.

P.S. Wearing a mask is a caring act that demonstrates a public health conscience, and not a political statement.

 

Image credit: Pixabay

How Racism Impacts Public Health

By Hui Xie-Zukauskas

Health Disparities_Brown UnivThe COVID-19 pandemic has exposed the reality of two Americas in a way that many of us may have never before fully realized. In the wake of latest tragic killings of African Americans by police brutality, open outrage and massive, persisting protests have stirred social unrest. This calls us to examine racism at institutional levels and racial bias, implicit or explicit, in our conscience, too.

Here, I’d like to zoom into the topic of racism through the lens of the black Americans’ health. Racism is a public health crisis, and it is colliding with the COVID-19 crisis. Clearly, the pandemic has devastated communities of color and preexisting health disparities are worsened.

Let’s start with the impact of systemic racism, spotlighted by the pandemic

Think about the stunning statistics: approximately 60 percent of COVID-19 patients are Blacks and Latinos in some U.S. cities or counties where the minority population is about 30% or so. Black Americans are disproportionately infected with and died of coronavirus. Why?

There are three apparent reasons:

First, black Americans have limited access to affordable healthcare. We know that 27.5 million Americans are uninsured; about 11 percent blacks among them, based on U.S. Census Bureau. During the outbreak, they are less likely to get tested and treated in a timely way when infected with coronavirus.

Second, black Americans have disproportionately higher rates of chronic conditions such as hypertension, diabetes, heart disease, respiratory illnesses, and cancer than white Americans. These underlying conditions make them more vulnerable to COVID-19 and compromise the treatment.

Third, these individuals bear the burden of socioeconomic inequality and injustice. Most of them are low-income folks, living in congested households packed with multi-generations or multi-families, and taking public transportations with no or little luxury for social distancing; not to mention those who are in shared housings situations such as homeless shelters and prisons. Moreover, people of color are also likely to reside in neighborhoods with higher levels of air pollution. A recent study from Harvard indicates that chronic exposure to high levels of fine particulate matter (PM2.5) is 8 percent more likely to die from COVID-19. Plus, they are likely “essential workers” with increased exposure to the virus.

All these situations put black people at a higher risk for many illnesses including COVID-19.

Leave aside the evident overrepresentation of black people in poverty and white people in relative wealth. Let’s have a glance at some aspects of inequities that touch on black people’s daily struggles.

  • Education track

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  • Environment injustice

Communities of color are hit harder by the COVID-19 pandemic. Recent research in the US and from Europe showed that air pollution is closely associated with a higher death toll from the coronavirus infection. Look around: where are locations of those air pollutant-producing plants, incinerators, or landfills? They are much more likely be in low-income neighborhoods in which people of color live, not in the white, high-income communities. Then consider asthma. Living with asthma, one has frail lungs and weakened immunity—both worsening COVID-19 outcomes. We know that air pollution, especially PM2.5, contributes to not just asthma and lung disorder but high blood pressure, cancer, and adverse pregnancy outcomes.

  • Emotional stress

The health risks for blacks amid the pandemic is only compounded or exacerbated by other life sufferings. These individuals, especially black men, have a constant fear of being hurt or killed by law enforcement when leaving their houses. Also, many blacks are grappling with other adverse circumstances, including mental scars from traumas such as the loss of young fathers, maternal and infant mortality, or challenges brought on by birth defects. Then it goes without saying that black people face discrimination in finding jobs and at work.  In the end, chronic stress and depression impair immune functions. Mental, physical and social sources of stress contribute to graver health outcomes among blacks than whites or other ethnic groups.

  • Eating choices or diet variables

Low-income black families also lack access to safe, sufficient and nutritious food that can meet their dietary needs and support a healthy life. Food insecurity leads to health disparities. With food insecurity, nutritional intake among many black pregnant women is consistently inadequate, which results in malnutrition of infants and low-weight newborns. With food insecurity, susceptibility to diabetes is greater and self-management of diabetes is more challenging.

One more fact is that black people suffer from heart disease, kidney disease and stroke at a higher rate than whites. After all, these are clinical consequences of hypertension. And black people have higher rate of hypertension. Genetics plays a role for sure, but also important is adequate care.

In addition, there will be adverse impacts on our black citizens that we may not see right now. For instance, during the pandemic, delayed cancer screening (or none from the uninsured) and delayed diagnosis will cause many avoidable deaths in the long-term.

The adverse effects on those who hold racism or prejudiced views

Racism, bias, and bigotry exist both consciously and subconsciously. Racism related hate and anger are negative emotions that lead to undesirable or destructive behaviors including violence. Negative emotions alter health conditions through “stressors”. For example, research shows that stress derived from anger and aggression is linked to heart disease and hypertension, whereas subconscious bias can cause sleep trouble such as insomnia.

On a broader scale, racism-related hate crimes and violence not only affect local communities but also disturb peaceful society, thereby negatively impacting the well-being of everyone, especially our children.

Surely, we can wait for government acts or policy changes to combat racism, but each individual can also do something constructive and ultimately health-preserving. To help healing, here are three immediate, achievable actions everybody can take:

  1. Be at peace with all people including those who don’t look like us. Be aware of bias in each of us and don’t let this roadblock deter our common good.
  2. Become a valuable contributor to improving equality. Show up and shore up for black communities. For instance, donate or raise funds for relevant causes close to your heart, share your skills for education or empowerment, or participate in a community effort such as a food drive, etc.
  3. Protect environmental health and defend against any form of pollution. Demoted environmental safety is one of the inequities responsible for minority’s poor health outcomes, and protecting the environment for us all is a job for everybody.

Closing words

Racism impacts black people’s health and lives in a profound way in various areas. There are many scientific studies with alarming data on long-standing health disparities, but the trouble is that what’s known has been largely ignored or less invested in from top policy makers.

Now, racism has again bubbled to the surface and maybe will finally grab our attention. Health inequalities go far beyond what I mentioned above. This means that there is a lot of work ahead. Likewise, this means everybody can be involved in creating solutions.

So, let’s embrace each other in our society by sparking love and care for a positive change! Let’s improve health and improve lives together.

Finally, a friendly yet important reminder: Stay safe and wear a mask while out. 

P.S. Wearing a mask is a caring act that demonstrates a public health conscience, and not a political statement.

 

Image credit: Brown.edu

Reopening but Not a Relief – Thus Boost up Resilience

By Hui Xie-Zukauskas

Together in Pandemic_PixabayMemorial Day is a somber day because it is for remembering those people who have died while serving our country, although it also marks the starting of summer with beach vacations and backyard barbecues. However, the Covid-19 pandemic has added serious concerns to the upcoming holiday weekend. So far, more than 95,000 lives have been lost to Covid-19.

First, let’s grieve jointly for those who lost their lives during the pandemic no matter what the cause, and honor their lives collectively.

Because this novel coronavirus suddenly turned the world upside down, life in the past months has been very tough for millions of people suffering from deadly infection, tragic loss and financial burden to emotional distress and “quarantine fever or fatigue”.

Together, we followed the “stay-at-home” order and applied social distancing to prevent spread of the disease, among various hygienic measures. Despite the recent lifting of some restrictions and reopening selected businesses, most of us remain anxious and cautious.

Now, it’s about the next phase—slowly moving on, and hopefully a post-pandemic life and beyond. Here I’d like to share my thoughts and key preventive measures as follows.

  • Shared challenges and Covid-19’s impact
  • Serious health issues and perspectives
  • Safe measures when reopening

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Where are the challenges and what can we control?

I’m certain that your challenges are unique, even overwhelming. For instance,

-          Maybe you are an essential worker to provide central services daily while others are staying at home;

-          Maybe you or your loved one fought through the Covid-19 for survival;

-          Maybe you lost your job and stood in a food line for the first time in your life.

-          Maybe you have underlying health issues that made you vulnerable to coronavirus infection, but fear about going to hospitals deterred your medical attention;

-          Maybe you have cancer and had to undergo cancer therapy during the pandemic with no choice to avoid hospital trips;

-          Maybe you work remotely in the comfort of your home while juggling child care in the household;

-          Maybe you’re a college graduate, stuck at home with a canceled graduation ceremony and celebratory parties, and without a clear perspective for future jobs due to the Covid-19 crisis;

-          Or maybe you are a victim of domestic violence but during the pandemic forced to shelter with the abuser.

The stories can go on and on… all impacting our life and wellness.

One thing we shared in common is that we were all affected during the Covid-19 outbreak though the extent and magnitude of challenges varied. And now, we’re all coping with a new normal.

We also know that this virus is highly contagious. However, positivity is contagious too. So, let’s maintain a positive outlook, care with compassion, and help one another go through the hardships.

Existing health conditions collide with the Covid-19

More than half of US adults have at least one chronic condition such as heart disease, diabetes, hypertension or obesity. These conditions increase the risk of becoming critically ill if infected.

On top of that, the “stay-at-home” order also did not make things better in the following ways.

—          Eat more for convenience

More time at home means more access to the refrigerator and food, less consumption of fresh vegetables and fruits, or more packaged/cooked food delivery to your doorsteps. And the worse, drinking more alcohol.

—          Sit more and exercise less

Remote working or online learning, entertaining and shopping all create more screen time, more sitting time, and less movement. Limited outdoor activities and work-related labor and reduced shopping trips, along with gym closings, all cut down the amount of physical activities – if one is not self-disciplined on regular exercise.

—          Feel more stressed

Anxiety and fear of coronavirus infection, unforeseen life change and financial drain from unemployment or business closures are common triggers initially. With the US Covid-19 death toll approaching 100,000 and unemployment claims looming 40 million, stress from emotional disarray and financial loss is undeniable.

—          Have more trouble sleeping

It’s self-explanatory due to the above factors compounding together. The pandemic accelerated vicious circles.

In addition, public health crises such as opioid addiction and Covid-19 collide too, which posed a threat to individuals with substance use disorders, and deserve our attention.   

Key safe measures when reopening

Covid-19 can be fatal, so can other life-threatening medical events such as heart attack and stroke. Coronavirus will linger, and other pathogens or toxins will stick around too. So, first and foremost is to protect yourself and your family as best as you can.

As new infection cases are still rising in some regions or areas, a potential second wave of outbreak is not behind us.

Here are six key steps to your safety:

1.  Prepare for a new lifestyle, and embrace the new normal.

Alongside a healthy lifestyle and good hand hygiene, whenever you go to a public place – WAITS (wait for a minute and do)

Wear: a face mask.

Avoid: touching eyes, ears, outer side of your mask and shared surfaces. No handshaking.

Isolate at home: if you feel sick, and take the virus test as advised.

Take:  hand sanitizer and a disinfectant wipe (placed them in a small plastic bag/container)

Stay: 6 feet apart from others as much as possible.

2.  Know your risk factors and vigilance is key.

Remember that risk factors vary individually. In addition to existing health and environmental risks, indoor isolation life also amplified some diet and lifestyle problems.

3.  Strengthen the immune system – your all-time protection.

It’s about nurturing yourself and your most potent defense against any pathogen and illness. Boosting your immunity involves multi-front approaches from diet, physical activity and weight to lowering stress, adequate sleep and a healthy lifestyle. This is the time to foster your wellness, so follow the guidance from Key Strategies for Cancer Prevention in details and preserve your health—your most valuable asset.

4.  Manage stress.

Enjoy more family time. Relax your mind and body using array of stress-relief techniques, resolve to focus on things you can control rather than worries that you can’t, and let your creativity takeover your anxiety. In post-Covid era, many jobs will undergo dramatic changes, and many workers will return to a fundamentally different workplace. So take time to reflect and create your new future.

In the meantime, don’t hesitate to seek help.

5.  Take care of your own health or medical issues.

Never ignore your health problems – if there are any unusual changes, go for Telemedicine first if it’s a non-emergency issue. Even if it’s a non-Covid related emergency, the hospitals try their best to assure your safe visit, so don’t delay your necessary medical attention.

6.  Stay well informed, stay away from disinformation overload, i.e. “infodemic”.

As new information on this virus and disease is emerging remarkably fast, new understanding continues to change weekly, if not daily, misinformation and confusion evolved too. Please trust science especially when it comes to your health and life.

Summary

Unlike other viruses, the novel coronavirus is both highly contagious and lethal, and still lingering around. There is no room for us to become complacent at least before a vaccine and treatment are successfully developed. Keep taking all safe measures to protect yourself and your family.

Ask yourself how important your health is to you.

 

Image credit: Pixabay

Rekindled Sense and Attention to Cancer Amid COVID-19

By Hui Xie-Zukauskas

Calm & Care Flowers_Blog useBefore Coronavirus disease 2019 (COVID-19) rises as a foremost source of mortality in front of our eyes this year, heart disease and cancer are the leading causes of global death.

Both COVID-19 and cancer do not discriminate (any age, race/ethnics or gender), and cause great global public health concern.

In March, the World Health Organization (WHO) officially declared the outbreak of COVID-19 a pandemic, after the disease spread to more than 100 countries leading to tens of thousands of cases within a few months worldwide.

Strictly speaking, a pandemic is defined when an epidemic spans various continents and affects a large number of people. Although the scientific community has not adapted the pandemic label for noncommunicable diseases such as heart disease and cancer, cancer certainly reaches pandemic proportion and severity (regardless of speed).

To be clear, my focus is not about terminology but about the brutality of a disease. However, if we view cancer morbidity and mortality through the lens of pandemic, without disputing the terminology or the precise term, we can implement protective measures and save more lives, especially from preventable cancers.

Here I examine what dire similarities COVID-19 and cancer share and how they differ.

   

COVID-19

(Communicable disease)

 

  

Cancer

(Noncommunicable disease)
Characteristic Sudden outbreak, quickly, and highly infectious Slowly developing over decades, noninfectious
Origin & Cause Natural or animal origin, caused by a novel coronavirus (SARS-CoV-2) Cells of origin, i.e. cellular mutation, due to a combination of genetic, environmental and lifestyle factors; <10% of hereditary cancers
Person-to-Person transmission Yes No in general, but some cancers can be passed from person to person through viral transmission.
Speed & Severity Deadly in days Deadly in years
Global death & mortality rate (MR) 145,500+ as of 4/16/2020

MR: *projected 2-3%, presently ~4% in US

 Nearly 10 million annually;

MR: rose by 17% since 1990, with age-standardized 0.05-0.15%
Human immunity

 

 Nobody is immune to it at present and it can strike virtually everybody Can strike virtually anyone
Effective treatment No evidence yet Yes, if at earlier stages.
Best weapon Containment and mitigation to reduce community transmission Risk factor prevention, early detection & treatment
Emotional difficulty, fear, anxiety, and powerlessness Yes Yes
Say Goodbye or celebrate a lost life in person No Yes
Public health urgency Yes ? (ask ourselves)

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*At this time, it is impossible to reach a precise MR of this outbreak.

Because of the complexity and multifaceted mechanisms underlying cancer development, doing one or two things won’t be sufficient in beating cancer. We must take multiple actions with integrative approaches—some of the same protective measures can be put  in place to prevent cancer amid the COVID-19 pandemic.

For example, strengthen the immune system—the most powerful defense we have. However, during physical distancing or home-bound time, stressful emotions such as fear, anxiety, and anger; sleepless nights; as well as unhealthy behaviors (e.g., poor diet, more alcohol consumption, less physical activity) can provoke the burden of noncommunicable disease (heart disease, diabetes and cancer) through weakening the immune functions.

COVID-19 will pass just like any other pandemic; it’s only a matter of time.

Unlike COVID-19, cancer persists as another health crisis and many are living with it now, which should not be forgotten. Compromised immune systems and complicated cancer treatments for cancer patients become more challenging at this troubling time, and personal stories should also not be forgotten. Thus, the battle against cancer should keep on. The book Key Strategies for Cancer Prevention details how cancer is developed, as well as what you can do to prevent cancer and optimize your well-being. So, remember to pick up a copy for yourself or your loved ones.

Like COVID-19, cancer demands our rekindled attention and care. Behind the numbers are human lives.

 

Image credit: Amazon.in

 

Personal Practices amid Coronavirus Pandemic and Beyond

By Hui Xie-Zukauskas

(This is Part 3 of Mini-Series.)

Flatten the curve_CPDBlog_by CDCThe rapid spread of Covid-19 has been scary, worrying and nervous to millions of people, particularly the vulnerable folks—those with chronic diseases such as cancer, heart issues and diabetes, the elderly and pregnant. Nobody escapes the grim reality as young, healthy people were also infected and died.

This is a time with a lot of unknown and uncertainty.

To live through the outbreak, I’d like to emphasize practicing personal hygiene in a few areas. These measures or tools are known and proven to lower your exposure to coronavirus, reduce current spread and fatalities, and safeguard your wellbeing as well.

Let me dive right in, and talk about three areas of personal hygiene. Hope these doses of personal responsibility help calm your nerves and confront this crisis.

First, personal health hygiene

Personal hygiene is a powerful weapon for personal protection, it’s like wearing a piece of invisible personal protective equipment (PPE).

It is critical to wash your hands frequently, totally, and meticulously for at least 20 seconds, use a hand sanitizer (> 60% alcohol) when water and soap are not available, and disinfect commonly touched surfaces for you and your family, and so on.

I feel I keep repeating myself, because I’ve advised so in my book and articles for preventing many illnesses. In fact, I even guided the readers why and how to cultivate healthy hygiene or habits in the kids from their early life. However, it’s worth it; because hand hygiene has been well-established to be an important tool and the most effective way to prevent spreading infectious diseases.

Then behavior hygiene includes covering cough or sneeze with your elbow or napkin, disposing contaminated napkins or handkerchiefs in a proper way—if possible, bag them. Stay at home and use a face mask if you are sick or have Covid-related symptoms. These preventive measures help yourself and others.

Second, personal isolation hygiene

“Social distancing” sounds like a buzz term to most of the world, but in the science of public health, it is a proven and effective measure in fighting pandemic. As the image shows, it works for “flattening the curve”.

Social distancing is also personal defense, it’s like an invisible barrier to block this dangerous virus from penetrating into your body. This is because Covid-19 spreads via person-to-person transmission. We isolate each other to isolate the virus.

Let me elaborate further. Social distancing and self-isolation or self-quarantine are hard for spring break beach goers or the Mardi Gras festival fans, and obviously difficult when business or city lockdowns. However, as this pandemic is raging, the blue ocean hides a sea in abundance of micro-sharks, i.e., invisible viruses. For coronavirus, packed crowds are either an easy ride to a host or an absolute buffet for survival—whatever you’d imagine, because all the nasty virus needs is to attach itself to a human cell and insert its genetic material into it, then replicate its RNAs and repeat the process of infecting other cells.

Please understand that social distancing doesn’t mean lonely living. I’m illustrating this point using Dos and Don’ts below:

 

Do

Do Not
1 Comply with social distancing. Close up social connections and support. (Thanks for modern technologies.)
2 Go outside (e.g. walk or exercise). Involve face-to-face contact (including no handshakes, high-fives or hugs).
3 Shop necessities and seek medical care. Travel outside the city/town, attend a large gathering, go to restaurant, café or theatre, and visit friends.
4 Work remotely, if possible. Trust any online disinformation.
5 Maintain a safe distance away from others (advised 6 feet).

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Social distancing requires responsibility and patience. I favor what an expert put, that is “Act like you have the virus and don’t want to infect others.” So, take personal responsibility seriously. Don’t forget that social distancing is a temporary but mandatory suffering; Nobody ordered social distancing indefinitely and no need to implement forever. After all, the lesson learned is that social lockdowns benefited “flattening the curve” in different countries.

Collectively, social distancing is well-worth it; because we can survive from human bond through different ways, but the virus cannot.

Finally, personal sleep hygiene

Even under normal circumstances, many folks are having trouble with sleep due to various reasons. Covid-19 outbreak induced stress can trigger insomnia or exacerbate existing sleep deficiency.

To manage anxiety, one of the effective ways is to ensure a good night sleep; in return, adequate sleep can improve mental and emotional health. My book has offered in-depth insights and tips, so no need to reiterate more here.

In addition to staying safe, eating healthy and exercising regularly, your immune system is your best weapon to fight viruses and diseases. Stress can weaken, but sleep can strengthen this defense.

Summary

We are fighting a common yet invisible enemy against humanity.

We have shared challenges, concerns, and desires. One goal is clear—to flatten “the curve” and get to the other side of it, which requires everybody to take personal responsibility and extra measures. Practicing the above areas of personal hygiene can imminently protect yourself, your loved ones, and others in the communities.

This is the exact right time, though not the only time, to plant personal hygiene routines into both public and personal consciousness.

Coronavirus will pass, just as other crises.

A final point: Cancer is another health crisis that does not discriminate any human being and many are living with it now, which should not be forgotten. Compromised immune system and complicated cancer treatment for cancer patients become more challenging at this troubling time. Their personal stories should also not be forgotten. Thus, the battle against cancer should keep on, the book “Key Strategies for Cancer Prevention” details why, how and what you can do to prevent cancer and optimize your wellbeing. So, remember to pick up a copy for yourself or your loved ones.

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Key Strategies for Cancer Prevention: Options to Help You Stay Healthy and Happy by Hui Xie-Zukauskas Ph.D. gives insights to readers who want to know how to prevent cancer. The strategies in the book will help readers to empower their actions towards reduced cancer risk and enhanced well-being. Cancer can strike out of nowhere and takes away life. The author speaks about taking preventive measures and living a healthy lifestyle – to have a healthy heart and body that will remain cancer-free so that one can live a healthier, happier, and longer life. The author also addresses how cancer risk factors influence daily lives and the roles of these risk factors in specific cancer development.

Reading this book will encourage mindful self-care so that readers can enjoy a better life with healthier bodies. The author’s combination of medical background, research expertise, and experience works well in dealing with the topic and she speaks about it extensively and expansively, giving readers good insights in a way that they can understand easily. The author speaks about diet, lifestyle, and psychological factors, and encourages readers to examine their lifestyles to see where necessary changes can be made. Key Strategies for Cancer Prevention: Options to Help You Stay Healthy and Happy by Hui Xie-Zukauskas Ph.D. is a good tool to help readers realize that a healthy lifestyle is a journey, not a destination. This is the perfect book to read on cancer prevention and develop healthy habits so that the body can be kept mentally and physically active.”

You can learn more about Hui Xie-Zukauskas and “Key Strategies for Cancer Prevention” at https://readersfavorite.com/book-review/key-strategies-for-cancer-prevention where you can read reviews and the author’s biography, as well as connect with the author directly or through their website and social media pages. 

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Fill Our Hearts, Wellbeing and Life with Love

By Hui Xie-Zukauskas

(This is Part 2 of Mini-Series.)

Celebrate Love in Feb.2020February is a month for love. Paradoxically, the importance of love in our lives should be a constant reminder for each of us instead of daily or monthly events. Love should not have a time line or calendar check, simply because love is timeless. Do you agree?

As the end of February is approaching, I’d like to share one of my favorite excerpts from my book—Key Strategies for Cancer Prevention. It’s a part of Epilogue to emphasize the healing capacity of love, both physically and emotionally:

“Let love penetrate each of your precious little cells. Loving your body begins by nurturing your treasured cells—the fundamental building blocks of your body. With 37.2 trillion cells in the human body, you love each of them by maximizing nutrients’ intake and minimizing damage and inflammation. Subsequently, you boost cellular energy and send grateful signals to each cell. And you let love go in or welcome love by exercising your body in an appropriate way for your condition and age. As a result, you take care of your health.

Let love penetrate your immune system too. That’s your first line of defense to ward off cancer. The good news is that you can harness the power of your immune system as an effective immunotherapy to cure cancer. Former president Jimmy Carter is one patient who has benefited from such a cancer immunotherapy.

If encouraged, it cuts a channel into which all other thoughts are drained.” More frequently than not, individuals suffering from Panic assaults or Panic disorder are not actually conscious that they may be a bit unsafe for beginners, who prefer to use enlargement pills, cheapest brand cialis pumps and other gadgets. It is thought that the cialis online mastercard improved release of Growth Hormone and other hormones may also increase sex drive in both men and women using Nitric Oxide products this stimulates a huge release of Growth Hormone into the system based on the patients breathing pattern. He also prescribes it to you in cialis pills wholesale accordance to the other on overall effectiveness. Expecting women also face the problem of weak pelvic floor muscles. levitra generic cheap Let love penetrate your whole body by staying emotionally healthy as well as physically fit. Your emotional health is sustained by engaging in physical movement, mental harmony, social connection, and spiritual joy. It helps you work through life’s small ups and downs, as well as bigger challenges or trials. By letting love rule your body, you keep peace, develop beliefs and accumulate values that drive positive healthy behaviors.

Let love diffuse into life and the world. Love is communicated in different ways and is easily integrated into a healthy lifestyle. Generally speaking, love can be exhibited in romance and kind acts, in understanding and offering needed support, and in self-care. Love can mean openly talking about cancer as related to one’s fears and anxieties too. Find ways to spread love around you. The world needs a lot of love.”

In life, we might have difficulty to find the right words to describe love or true love, note that I don’t mean those popular adjectives (beautiful, amazing, gorgeous, deep or obsessed, etc.). However, we can fill in a blank or challenging gap with love. Let’s never forget but always remember LOVE.

“Where there is love there is life.” ~ Mahatma Gandhi

A friendly reminder: Don’t forget to pick up your copy of the book.

Image Credit: CPD 

How Small Measures Matter to Your New Year’s Resolution

By Hui Xie-Zukauskas

Hiker steps to Mt. peak_happy-hiker-winning-reaching-life_366801260Are you surprised? – Most people who set New Year’s Resolutions already fell off the wagon sometime between end of January and end of February. Nonetheless, statistical rates on the failure can top 88%.

Improving Health has always been one of top New Year’s resolutions for most Americans. One obvious question is – why can’t such a worthy resolution last? Also, what’s the gap?

I’m going to help you explore it by focusing on one gap, that is a lack of measurement.

There are various reasons people failed their goals, often including unrealistic or immeasurable goals (too big to reach), and/or unmeasurable goals (somehow unable to be measured objectively).

So, let’s move to your measures for health resolution on following topics.

  •        Why are measures important?
  •        Define your measure with small steps in mind.
  •        Contemplate and compart specific components or areas with small actions.
  •        Three musts for winning health results

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Why are measures important?

Talking about measures, one can immediately connect to numbers or numerical values.

Measures are ubiquitous in life. In science, rigorous measurements are critical for accuracy and precision of the findings. Business (e.g., sales) needs measures or calculations to evaluate its performance, quality, profit or loss. Similarly, the NFL has its measures for success too, including time of possession, execution of players (e.g., passing yards, rush yards, speed, etc.), among others. Likewise, personal health is examined or determined through a variety of measurements.

Therefore, if you want to improve your result, you need to measure from the beginning. If you measure, you can repeat whatever you do well, and refine if you want to mend or do better.

Define your measure with small steps in mind.

It’s desirable to “improve health”, “lose weight” or even “lose 30 pounds”, but these goals are vague and sometimes unrealistic, especially when pursued without measurable actions.

Dramatic changes rarely turn out well. Consider how realistic it is changing from a “couch potato” to a “gym rat” or from a meat-lover to a vegan? In fact, I didn’t jump from white rice in three daily meals to my breakfast with whole grains, nuts and fruits, sometimes proteins, overnight or over months.

Small steps are critical to measuring your health improvement, and closely connected with concrete measures. Importantly, small steps prove to be an effective strategy for you while measuring, and a key to success in many areas of life.

Take high blood pressure as an example. If your blood pressure is high, you need to do multiple things to lower it, and even prevent it. You need to reduce salt intake, have a healthy diet, exercise at least 30 minutes a day for 5 days a week, support a healthy weight, and moderate alcohol consumption, just naming a few. Then how do you meet each requirement?

Let’s just talk about ways for salt restriction. It’s not easy for many folks; after all, food without salt is boring, right? However, there are small steps to reduce salt intake unless you go “no salt”. You may choose to cut half of your daily salt or pick “low-sodium” items, or instead of pouring salt over your plate, sprinkle with parsley, cilantro, spice or herbs like rosemary, drizzle with olive oil or honey if you wish – all can adjust the food flavor and maybe even make it better. These are only a few tiny, baby steps to reduce your salt intake towards lowering blood pressure.

One way to ensure small steps work is to set up a system for measurements. Based on your detailed plan, you can use a score system, and rate those reasonable steps on a scale of 1 to 5, for example. Alternatively, you may prefer a week log to monitor your diet and exercise. If you want to measure how you get more active, it could be something like “walk 20 minutes or 2 miles a day, do it after dinner, go over it each day, reward myself at the end of each month.” Then rinse and repeat this routine. Do whatever works better for you. Moreover, give yourself a pat on the shoulder or a treat as a reward.

The smaller, the more specific a step is, the more measurable it is, and the more meaningful it’s towards your goal. Ask yourself how much, how far or how often you want to make change and when expect it to occur, and at what level you feel comfortable or stretch a bit? Remember to make small, gradual change over time.

Contemplate and compart specific components or areas with small actions.

Another way to take small steps and make incremental progress for a healthy lifestyle is to break into sections or box the areas that require your attention, because your health improvement should be personal. So, go after your major concern or root problems. Here are some ideas to consider:

  • Ease Stress resolution: First, uncover sources of your stress – Is the clutter-loaded desk or office driving you crazy? Or are the posts on social media that upset you most? Do work-related issues trigger your sleepless nights? Next, how you calm and combat stress should include different approaches, unique stress-relieving techniques, modified diet, and etc. Again, start small.
  • Healthy Weight resolution or more specifically – Dump Belly-Fat Resolution
  • Well Kitchen resolution
  • Green Lifestyle resolution
  • Cancer Prevention resolution

For cancer prevention resolution, you’ll be amazed how much you can achieve. You can learn and become aware of various cancer risk factors, you can make small modifications on your diet, you can keep moving and be more active. You can quit smoking and limit alcohol if you haven’t done so. You can also get vaccinated (e.g., HPV vaccine to prevent cervical cancer), and get screened (e.g., for breast, prostate, and colon cancer if applicable).

Getting vaccinated or screened is seemingly a small step; however, it’s an immediate action resulting in a big gain with long-term benefits. So, you can cheer yourself with a high-five!

A recent study (conducted by Dr. Schiff’s group at Harvard University, reported on J. Healthcare Risk Management, 2019) showed that many cancer diagnostic errors (greater than 50%) often involve a failure or delay in routine screening and diagnostic testing. So, it’s imperative to take control of your own health.

There are other aspects involved in your well-being, but you get the idea.

Three musts for winning health results

1.      Act NOW. Don’t procrastinate.

That’s also why it’s easy and effective to implement small steps. Replacing sugar-dense beverage with water is actionable for losing weight. Adding one or two more servings of veggies/fruits each day is more manageable than going meatless.

2.      Be disciplined and integrative.

Stick with the positive changes, gradually add more, and make them a daily habit or routine. Meanwhile, it’s not about one switch. If you quit smoking or eliminate alcohol, but keep prolonged sitting or stay less physically active, don’t control stress, you still won’t be in a good shape.

3.      Be patient. But be joyful.

Don’t expect the result sooner than what it should take to happen. In addition, some changes can be necessary yet uncomfortable or inconvenient, find fun ways to do so. However, don’t force yourself to the things you dislike or are ill-suited to you. Don’t ignore your emotion. Are you happy at the end of the day? What’s your feeling about new choices or changes? Hope you truly enjoy them.

Lifestyle modification is a journey rather than a destination, the journey with many, many small steps that lead you to a bright destination for your wellness.

So, take one step at a time, practice one day at a time, so as to add up many small steps from point A to point B.

The bottom line is that small steps are measures for your big or huge gains. With concrete measures, you can surely keep your health resolution or achieve any goal you set.

The book “Key Strategies for Cancer Prevention – Options to Help You Stay Healthy and Happy” is packed with tips for small and attainable actions, which lead you to achieving concrete, measurable goals for your heart health and cancer prevention.

 

Image credit: shutterstock.com

A New Hope to Keep Cancer at Bay

By Hui Xie-Zukauskas

Hui-s Book_12-2019(This is Part 1 of Miniseries.)

Cancer is a devastating disease and indiscriminate regarding age, sex, genetic, economic or social status.

Do you want to avoid cancer? Do you know what to do to prevent cancer?

My book titled “Key Strategies for Cancer Prevention” is recently released. It translates science into life-saving strategies and speaks in lay people’s term.

This book helps you discover how to prevent cancer. It addresses the driving forces behind cancer development, and provides a comprehensive, concrete guide for a daily, healthy lifestyle in an enjoyable way. Through prevention, you can optimize your overall well-being.

The book starts with dissecting how cancer risk factors exist and influence your daily life, then addresses potential contributors to cancer before it draws your attention to the most common and deadliest cancers. The book also offers extra advice or tips for a healthy and cancer preventive lifestyle.

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Yes, most cancers are preventable! A lifestyle of mindfulness and modification can take you a long way, and importantly, you can achieve proven results with joy and love through step by step, incremental progresses.

My goal is to have more people embrace the powerful knowledge and ultimately save more lives.

If you are among folks who are eager to learn and take actions for a healthier, happier, and longer life, the book is for you.

Now please join me and help me bring this life-saving book to light. The book is available at bookstores (e.g., iUniverse, Barnes & Noble), and Amazon in paperback and kindle/eBook formats. Other eBook venues include Apple, Google Play, etc. Once you get your copy, read it, tell people around you, and desirably post review on Amazon.

Sharing is caring. By helping me spread the words about it, you also make a big difference in saving lives!

 

Let Your Well-being Shine through in 2020

By Hui Xie-Zukauskas

Wrapup 2019, Start 2020_CPDAs the year 2020 approaches and, like many people, we reflect on the past and make New Year’s resolutions, I trust you will take care of your health and wellness in the coming year.

Human well-being is connected to important social and ecological issues. So, I also encourage you to pay special attention to some critical health challenges that both you and our society face. Here I outline three of them.

1.      Climate change impacts human health.

We need to take the urgent threat of climate change seriously. However, many folks still cannot see its seriousness or simply ignore it and, needless to say, some national leaders deny it.

The pressing perils of climate change are undeniable. Consider questions such as the following. Does climate crisis add to your mental distress? Does it threaten your physical body in various ways (e.g., food chain contamination, water pollution, or pathogen multiplied)? Does it have any consequential effect on our younger and future generations?

Let your voice of conscience guide you to give up some conveniences that are not ecologically friendly. This can benefit you, the earth, and others. There are many ways you can practice a healthy lifestyle in combination with eco-friendly acts, as mentioned in this CPD article: https://www.cancerpreventiondaily.com/the-climate-crisis-is-a-health-crisis/

You can do much more. For example, the Washington Post has a recent article on how to plan eco-friendly travel. It’s worth pondering.

How you can reduce your carbon footprint when you travel …

https://www.washingtonpost.com › lifestyle › travel › 2019/11/27

2.      Cancer remains the No. 2 killer (with the possibility of moving up).

I’ve been emphasizing the significance of, as well as some specific risk factors and strategies for, helping to prevent cancer. Cancer may seem inevitable as a part of modern life and aging, but blindly accepting it would cause more unnecessary deaths. The truth is that overwhelming evidence has shown that most cancers are preventable.

Breakthroughs in cancer diagnosis and treatment have saved millions of lives. However, there are some new and sober trends. First, cancer has surpassed heart disease as the No. 1 killer in some wealthy countries and in some U.S. counties. Second, the incidence and death of the deadliest malignancy, pancreatic cancer, are rising—it is projected to be the second-leading cancer killer by 2030 from being the current fourth-leading cause of cancer mortality. And finally, cancer death rates are climbing among young and middle-aged adults.

Lifestyle modification is a key to preventing cancer—and cardiovascular disease as well. So, integrate ways of eating more plant-based food by committing yourself to a balanced diet with plenty of vegetables, fruits, beans, and nuts, but with limited red and processed meats. Keep body and mind more active; sleep more and manage emotional stress better.

3.      The HIV epidemic is not over.

According to the WHO, “December 1st, 2018, marks the 30th anniversary of World AIDS Day—a day created to raise awareness about HIV and the resulting AIDS epidemic. Since the beginning of the epidemic, more than 70 million people have acquired the infection, and about 35 million people have died. Today, around 37 million worldwide live with HIV, of whom 22 million are on treatment.”

Look at the picture in the U.S: approximately 1.1 million people are living with HIV today, and about 15 percent of them (1 in 7) are unaware that they are infected.

Thanks to advances in HIV treatment, significant progress has made. However, by the end of 2018, an estimated 1.7 million people worldwide became newly infected with HIV, including about 38,500 cases of new infections in the U.S. (based on USAID, CDC, and HIV.gov data). Among them, certain populations or ethnic groups continue to be disproportionally affected.

Healthcare systems surely bear the responsibilities to provide HIV prevention, treatment, and care for those with comorbidities (e.g., tuberculosis, mental health, and some noncommunicable diseases).

It matters to us, too. If any folks don’t see how the HIV epidemic is related to you or your life, I present only three perspectives, among others.

  • If you care about public health domestically or globally, it matters.
  • If you care about your community as a whole and/or the health and wellness of others—whether an HIV-infected friend or a stranger who may live with fear, stigma, and suffering—it matters.
  • If you care about stopping the opioid crisis, it matters. Substance users and abusers are at a higher risk for HIV because of being infected through needle-sharing and injections.

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The bright side is that HIV is a preventable disease, and proven effective strategies are to know the risk factors, avoid and reduce HIV transmission. In addition, you can help address and tackle social and structural factors underlying the HIV epidemic. 

Collectively, with these outlooks in mind, let’s work together to find solutions.

Have a healthier and happier 2020 !

 

Image credit: Pixabay/PublicDomainPictures; CPD