Get Up and Get Moving

Get Up and Get Moving

According to the experts, it doesn't really matter what you chose to do, just do it. Sitting is killing us.

Get Up and Get Moving

D. S. Mitchell

 

Getting Fatter

We hear it every day, our society is becoming more sedentary and with that comes obesity. Many of us spend hours behind a desk at our jobs.  We drive our cars to the fast food drive thru, then the bank drive thru, and the pharmacy drive thru, we never even have to get out of our cars.  We use our computers to shop, (I love Amazon), without ever leaving the house.  With decreased activity people are increasingly complaining of multiple issues including aches and pains, bad knees, obesity, depression, anxiety, and low self-esteem.

Too Much 

Just like we enjoy eating and drinking too much, we enjoy sitting too much. We are surrounded by cars, snacks, elevators, sugary drinks and fast foods. The problem has become serious enough that the World Health Organization has a new agenda focused on encouraging physical activity. Things are serious when WHO recognizes the problem as a world wide health issue.

Improving Mental Health

A “Black Dog Institute” of Australia study found that 1-2 hours of exercise per week can prevent depression. In addition to improved mental health multiple world-wide studies have shown that vigorous movement can stave off heart disease, stroke, high blood pressure, fatigue, diabetes, and even cancer. That should be a hell of a motivator, but sadly it doesn’t seem to be. There could be many reasons for that; but to combat the sitting disease it is necessary to drop all the excuses, find your tennis shoes and go for a walk, sign up for Pickleball at the local park, take a water aerobics class.  This exercise thing can be a fun thing.

Sitting Addiction

Our country, and most of the industrialized economies are suffering from a “sitting addiction” which leads in turn to “sitting disease”.  Physical inactivity is one of  the top 10 causes of disease and disability according to a recent UK government study. That study attributed 1 in 6 deaths to “sitting” which is equal to smoking in that country.

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No Other “President” In History

No Other “President” In History

Trump established many new firsts most of them bad, destructive and downright reprehensible

No Other “President” In History

 

By Cate Rees-Hessel & Wes Hessel

 

First Failure

I vowed when Trump took office to never call him “president”. For the sake of this article, I will loosely refer to him as such. “The Donald” is the first world leader to do many things but none of them are positive. Read on about Trump’s dubious “firsts”, and then vote blue:

No Other “President” In History

  1. First U.S. president to promise to be a dictator. America is a democracy, a republic technically, but still – our forefathers are spinning in their graves at this conduct.
  2. He is the first to want a military parade – not to honor our veterans but to seal the fact he wants to be a dictator.
  3. Refused to attend the inauguration of the newly elected President Biden – first president to not attend his successor’s inaugural ceremony in 152 years.
  4. Claimed the election was stolen from him because he lost, when in fact President Biden received 81,283,098,  a record number of popular votes.
  5. Trump was the first president to claim his predecessor (Obama) was not born in the United States and as such was disqualified from even running for the office.
  6. Has never released any tax returns – the first president in 45 years to have kept them secret.
  7. Lost party control of the House, Senate, and then his own office – first time in 89 years.
  8. Trump was the first president that failed to achieve at least a 50% approval rating at any time during his 4 years in office.
  9. Trump is the first president to openly support ”Christian Nationalism” – a.k.a. “white supremacy”.
  10. The first president ever indicted for crimes; paying off a porn star, mishandling classified documents, election law violations, etc., trying to hide behind an invented presidential immunity claim. At last count Trump had at least 88 felony charges against him, and in the words of Curly in “City Slickers”, “Day ain’t over yet…”
  11. First president to cause a foreign nation to issue a warrant for his arrest.
  12. Invited an insurrection – obviously first (and hopefully only) president to incite violent action against our government.
  13. Promises a national “bloodbath” if he loses the 2024 election.
  14. First former president to run for election after already losing his bid for a second term – first president in 28 years.
  15. Trump is the first former president to hawk bibles and gold painted high top sneakers to a weary late night television crowd.
  16. A Godless man using the faith of other to get votes, selling expensive Bibles to fleece far right wing supporters. Holding a Bible (upside down) he does not read, outside a church he does not attend, to get votes.
  17. Brought the first centerfold “first lady” into the White House.
  18. Insisted on visiting Pittsburgh after the synagogue shooting in the Squirrel Hill neighborhood. Trump disregarded the Jewish mourning process to sit shiva for the deceased, showing disrespect for the Jewish community.
  19. When Trump entered office he dissolved the Infectious Disease Task Force which was put in place by the Obama-Biden administration, to quickly address communicable disease issues. That action crippled the response to the COVID-19 pandemic leading to the death of 1,200,000 (or 120,000 depending again, on your source) in the U.S. He was the first president in a 120 years to preside over a crippling nationwide pandemic.
  20. Trump took credit for vaccines that President Biden was actually responsible for.
  21. Claimed in letters to Americans that he personally was responsible for the  first stimulus checks, when in fact it was the House of Representatives led by Nancy Pelosi that was responsible for the checks.
  22. First president to deliver fumbling, bumbling remarks about Easter, the Revolutionary War, and the Civil War with such iron pyrite nuggets such as, “Gettysburg, what an unbelievable battle that was. The Battle of Gettysburg, what an unbelievable-I mean, it was so much and so interesting, and so vicious and horrible, and so beautiful in so many different ways.”
  23. Another first when the former bragged about, “Grabbing  ’em by the p____” .
  24. A serial adulterer during each of his multiple marriages while claiming to be a Christian man.
  25. The first to  brag about overturning established legal precedent. Roe v. Wade was 50 years of established law when Donald’s Supreme Court overturned it. We now have chaos and confusion. leading to dangerous  pregnancy complications going untreated.
  26. Trump wants to see programs for children eliminated. He supports childhood poverty unless they’re white males.
  27. Encourages the repugnant practice of trophy hunting.
  28. Trump is Putin’s puppet – the first president believed to have won election  aided by a foreign power.
  29. Wants to destroy Social Security for seniors and disabled Americans.
  30. The first to mock and make fun of a disabled journalist
  31. Trump appointed Postal Service hater Louis DeJoy to head the USPS. With DeJoy in office, our mail arrives late in the day, if at all. The plan was to line his and wealthy supporter’s pockets with service outsource contracts by privatizing the Postal Service.
  32. The first candidate to advocate for the elimination of Obama Care, Medicare, and Medicaid, effectively making healthcare only for the rich, and the white.
  33. The first candidate who’s election speeches are more like a bad comedy act, threatening retribution and poking vicious “fun,” at the deep state, yet not once giving legitimate reasons to vote for him.
  34. Trump is supporting turning back time on women’s, LGBTQ, children’s, and minorities’ rights.
  35. The first to refuse to allow White House cleaning staff to clean specific areas of the WH, leading to a rodent infestation – of course, Trump is the biggest rat of all.
  36. Claimed victory for an election he didn’t win before all votes were counted – the first president to not concede their loss.
  37. Trump called soldiers “suckers” and “losers”, refusing to go to honor their ultimate sacrifice in WWII.
  38. His policies added nearly 8 trillion dollars to our national debt, the most by far of any president.
  39. Trump was impeached twice, the only president to be so distinguished.
  40. Also, the only president whose own party member voted for his impeachment conviction.
  41. Of all the presidents, he is the first to not sleep in the same bedroom as his wife.

(Thanks to Dan Kunz at the Coeur d’Alene/Post Falls Press for his article highlighting many of these inauspicious firsts.)

Be True Blue

It is imperative we vote blue – we need reelection for President Joe Biden and Vice President Kamala Harris; the alternative is unthinkable. Racism, sexism, and anti-Semitism are out of control in our nation. Once the orange haired monster got a taste of power, the floodgates of hate and insanity were opened wide, and it’s very difficult but not impossible to stop the storm. Should “The Donald” be elected for another term, things will be even worse than his first horrific term. Trump is out of control and we just need to send him a clear message that he will never enter the Oval Office (or any other part of the White House) again.

Hasn’t Got a Prayer

Franklin Graham (no stranger to scandal) is demanding we pray for Donald Trump, but he has no right demanding anything. This is the typical arrogant, lemming-like behavior of Trump’s supporters. I pray that the orange monster is convicted of the crimes that he committed and goes to prison. I pray our nation will be finally be rid of him, once and for all. Here are some ways to get involved and ride the blue wave:

  1. Offer to make election calls for Democrats.
  2. Donate what you can to the Democratic election efforts – if you can’t financially support campaigns, give of your time.
  3. Bumper stickers, yard signs, t-shirts, etc. – we can display these things for Democrats with far more dignity and class than MAGA’s in their red hats and gold metallic gym shoes.
  4. Offer your home for Democratic events such as meetings, watch parties, envelope stuffing, postcard writing, and so on.
  5. Don’t engage with MAGA’s – ignore the insanity they spew; it would be a battle of wits with an unarmed person. Let’s concentrate on a Democratic victory in November.
  6. Offer to transport people to the polls.
  7. Volunteer to register folks in your community to vote.
  8. Post on social media positive things that Democrats are doing, and the negative things Republicans are up to.
  9. VOTE!
  10. Do pray that President Biden and Vice President Harris are reelected, and the orange haired monster is convicted of his crimes.

We can do this, together and united we stand for democracy…

Resources: www.democrats.org, www.lincolnproject.us, www.facebook.com/p/Mary-L-Trump-100076207187060/, www.taylorswift.com.

 

10 Ideas to Help Stay Positive

10 Ideas to Help Stay Positive

Long term friendships help us get through the difficult times.

10 Ideas to Help Stay Positive

By D.S. Mitchell

 

Dark Times

I don’t know about you, but the last couple years have been tough for me emotionally and spiritually. The political discord, the social division, the gun violence, the melting glaciers, the slaughter of 12,000 innocent children in Gaza, the Trump presidency, the anti-Semitism, the growing religious intolerance, and the loneliness and hopelessness of the COVID-19 pandemic have taken their toll. I know I am not alone in my distress, so because of that I decided to pass on a few things I learned while working in both Crisis and General Psychiatry at a large teaching hospital.

Cultivating Hope and Joy

  1. Feeling awful? Now might be a good time to start practicing Gratitude. Gratitude is quite simply an acknowledgement that we are thankful for everything and we are content with it. Contentment leads to happiness the researchers tell us. I suggest you find one small thing that’s good about every day, no matter how bad the day may seem.
  2. Create Daily Routines that you look forward to. The brisk early morning walk with a friend where you can breathe fresh air and build a relationship. A late afternoon cup of tea in your favorite mug in a favorite spot. I love my back deck  which looks over a beautiful lake in Southern Oregon. The multisensory experience is joyful, you smell it, you taste it, you see it. Savor the anticipation of those pleasurable times that you create each day. I elevate it to a ritual.
  3. “Take a walk,” is great advice for both your physical and mental health. Even small amounts of exercise can elevate your mood. Make sure you engage in some form of physical activity a couple times a day. Set your phone ringtone to announce exercise time. How about scheduling a ‘play day’ once a week where you become a kid again. Blow bubbles, bring out the hula hoop, skip rope, ride your bike.
  4. Music creates my mood and I know I’m not alone. Set up a playlist loaded with upbeat tunes you love and turn it on when your spirits falter.
  5. Make small connections with as many people in a day as you can. A few words with the barista, a comment about the Trailblazers to your neighbor, will brighten your mood and give you a sense of connection to the community.  Those brief interactions are much more therapeutic than previously thought, and play an important role in our sense of wellbeing. Another way to bring yourself out of a slump is to call a loved one.
  6. Help someone. Helping others, or getting involved in a cause that is important to you can improve your sense of wellbeing. Look for a way to give back; plant a tree in the park, donate blood, contribute to an online fund raiser for your favorite candidate. Volunteerism is a joyful thing.
  7. Identify 25 things that make you happy. Put the list on your phone so if you hit a bad spot you can look at it and be reminded of the things that make you smile.
  8. Allow yourself to be positive about the future.
  9. Determine a goal that you want to accomplish. Not something you have to do, but rather something you want to do. And then do something each day to get you closer to your goal. That’s how I wrote my first novel. One day at a time.
  10. Pet a dog; yours or someone else’s. Pets open the door to social opportunities. I cannot think of one time that I’ve taken my dog for a walk that someone hasn’t asked to pet her, or just stopped and made small talk. Plus, there is something comforting about cuddling with a dog.

I hope that some of the ideas I shared will help you get through some tough days with a little more hope and a lot more joy.

 

No Worries. Are You Kidding Me?

No Worries. Are You Kidding Me?

 

Worry is my middle name and I have good reason to be worried

No Worries. Are You Kidding Me?

By D. S. Mitchell

 

Closet Worrier

I never considered myself a worrier; however I have  probably always been a closet worrier. I was the one that would call twice to confirm a reservation and of course I made sure that we always took two of everything (just in case). Now that I’m an elder, and retired, I have found an abundant amount of time to worry and an endless supply of issues to worry about. I have thrown off my shackles and emerged into the light as an admitted worrier.

Growing Louder

What used to be occasional whispers in my busy working mind have grown louder now that I am free of the time clock. I worry about the mutating COVID virus, and do I need another booster? I worry that I forgot to rotate my tires at 5,000 miles. When did I last check the air pressure, I fret. Did I remember to send my forever best friend from high school a card on her birthday? Then there’s climate change, and the rising ocean levels, Russian aggression in the Ukraine, the rape and murder of Israelis on 10/7,  the death of 33,000 Palestinian civilians in Gaza. And we can’t forget the threat of nukes in space, the Chinese on Mars, the speeding up of the Jet Streams, an alien invasion, an AI takeover, nuclear war, and the possibility of an asteroid impact. And what about all those conspiracy theories; are they all wrong; or just partly wrong? Will we ever find Jimmy Hoffa’s bones?

Did You Hear?

Did you see that there was a massive die off of honeybees in the United States in 2023, killing over 51% of the honeybee hives. Furthermore, in case you missed it on the news, the biggest iceberg in history is now floating somewhere in the open ocean south of Australia. I have at my disposal an endless spool of worry; replaying events over-and-over in my head; each exchanging their places in turn, as I worry about each new threat.

I Love Joe

I have recently begun transferring all of these concerns to an off planet storage facility-I think its called the cloud. I want to have plenty of space in my head for election year worries. Don’t misunderstand; there isn’t a single day that goes by that Joe Biden doesn’t prove he’s a better man than Donald Trump ever thought of being. Not one day of Donald Trump’s life, has he ever thought of anyone but himself. As General John Kelly confirmed, Trump “is the most flawed person (I’ve) ever met.” Unfortunately, for the United States, Trump is once again being allowed to run for president; and with the Electoral College system he could easily win.

Not Long Ago

There was a time in the recent past when a candidate for the highest office in our land was not a criminal, a grifter, or wanna-be tyrant; that was of course before Donald Trump came on the scene. Since Trump’s  emergence as a right wing demagogue he has been setting law breaking records; amazing even those who know him best. I realize there are many in the electorate who may have forgotten the list of outrages this one man crime wave has committed. For those amnesic individuals I offer Seth Meyers.

Early to Bed, Ready to Worry

I go to bed early, so, sadly, I miss all the late night comedy shows. But, this is 21st century America and I have YouTube. A recent Seth Meyer’s monologue turned up the heat on my worr-ia-tor. Listen folks, a quick review of the recent past is reason enough to worry about what criminal tactics Trump will use to guarantee his winning the 2024 election. That’s right, folks, I truly believe Trump and his crime associates will try to once again overthrow an election. That would be two in a row. The loss of public morality is shocking and should be a worry for all of us who haven’t been drinking the Kool-Aid or who aren’t looking for a Mango Mussolini to worship.

Seth Meyers Made a List

After coming out on top as the presumptive Republican nominee for president Trump was eviscerated by Late Night host, Seth Meyers. In a near two minute opening monologue, Meyers reeled off a list of outrageous things Donald Trump has done, or has been accused of doing.  Here in Seth’s own words: “Presumptive GOP nominee for president, again, for a third time, despite the fact he is a twice-impeached, four-time criminally indicted and racist who’s been found liable for fraud and sexual abuse. Banned from doing business in the state of New York for three years. Owes over half a billion dollars in fines and judgments. Took millions from foreign governments while he was president. Tried to extort a foreign country to interfere in the 2016 election and encouraged another to help him win in 2020.”

No Stopping Him

Meyers, however, did not stop there. Trump “actively undermined our nation’s response to a once-in-a-lifetime pandemic and let a deadly disease spiral out of control. (He) is about to go on trial for breaking campaign finance laws by paying hush money to cover up an affair during the 2016 campaign. He orchestrated a months-long coup attempt that culminated in a violent insurrection to disrupt the peaceful transfer of power and install him as an unelected dictator. (Trump) stole classified documents and obstructed attempts to get them back. (The man) has never won the popular vote and has been routinely rejected by a majority of Americans in election after election.”

There’s More?

At this point you may think Meyers had covered it all, but that’s when he reminds us of many other bizarre Trump moments. Meyers called Trump “the single weirdest, most off-putting human being on the face of the f****** planet. Trump spews deranged conspiracy theories about everything from climate change to immigration, from vaccines to windmills. Stumbles on three syllable words, two-syllable words and one-syllable words, cheats at golf, calls our dead soldiers suckers and losers, forgets who he’s running against.” At this point, Seth brings up a screen in the studio displaying  examples of Trump’s spelling errors.  “(He) can’t spell his own name, his wife’s name (or even remember it), the words “indicted,” “education,” “unprecedented,” stolen,” “Denmark,” “Kentucky” or “tap,” all spelled wrong, and many more.

Gamer Vocabulary

Myer’s summed up Trump in the following manner, “I’m sorry, but this guy is not a real person, he’s a glitching, (stumbling) NPC from a video game,” Meyers declared. **For the non-gamers out there; Seth’s reference to “NPC” (“Non-Player Character”) is used by him as a metaphor to describe someone he perceives as lacking independent thought.

 

Its Disgusting and Shocking

I worry that any group of people that would support a criminal and insurrectionist as their presidential candidate are likely to break any and all laws to get him back into the White House. Perhaps even “terminate the Constitution.” Bad actors, like Iran, Russia, China, and North Korea are lining up to run misinformation campaigns against Biden and the Dems. Sounds like criminals and thugs sticking together. The fact that the Republican Party is willing to hand over power to a man of  such obvious low character as Donald Trump is both outrageous, and demoralizing. Make no mistake the GOP will be running a ‘dictator for life’ candidate not a presidential candidate.

****

If you want to see the original Seth Meyers rant go to YouTube and put in Trump crimes-Seth Meyers on the search bar and you can watch Seth eviscerate Trump in a two minute rant. Everything he says is alarming and we should all be worried as hell.

Bone and Body Strong

Keeping Bone and Body Strong

Staying strong of mind and body requires a bit of exercise

Keeping Bone and Body Strong

 

By D. S. Mitchell

Health and Well-Being

Regular CP readers know that in addition to being the Editor and head writer here, I’m a retired R.N. Just because I’ve retired doesn’t mean that I’ve stopped caring about people’s health and well-being. I want everyone to feel as well as they can for as long as they can, so whenever I can I pass on any tips or news that might be of interest to my readers I happily pass it on. AARP magazine is a great resource for older folks; in the Dec 23-Jan 24 issue there was an awesome one page article on 5 easy peasy exercises to keep our bones and body strong.

Bone Loss is Not Inevitable

According to the AARP mini-article by Sports Medicine M.D. Pam M. Peeke, bone mineral density begins to decline in our thirties and we lose approximately 1% each year after that, resulting in fractures in our sixties, seventies, eighties and nineties. OUCH. It seems that any movement that causes us to fight against gravity by standing up and moving is good for your bones. There is solid evidence that “if you are physically active on a regular basis, you can optimize your bone health throughout your life. If you would like to amp up that protection offered by exercise,” the good doctor suggested the following five exercises to keep your bones and body strong for life.

Wall Push Ups-As the name indicates, these are pushups done against a wall. Extend you arms and put your hands shoulder width apart on the wall in front of you. Tighten you abdominals and then bend your arms, lowering your body toward the wall. Push away. Repeat 3 to 5 times. Rest. Repeat 2 or 3 times.

Walk and Stomp-Running and hiking will work if you are interested and able. If you, like me, are more of a walker, then you need to change up your routine a bit. It seems that bones need a jolt to stimulate them and that doesn’t happen on the typical walk. So try this. While walking stomp each foot 2 or 3 times every 10 steps or so. Image you are crushing a aluminum can with your foot. **Apparently walking on a treadmill does not offer the same beneficial results as walking on real ground.

Leg Lifts-To begin place your hand on a counter or against a wall for balance. Set your feet hip width wide apart. Shift your weight onto your left foot, then straighten the right leg and lift it off the floor and extend it out in front of you until your right foot is 6 inches off the floor. Do 8 to 12 lifts. Then shift your weight to your right foot and repeat with your left leg. This exercise is intended to strengthen the muscles around your hip bones, which are vulnerable to fractures. Strengthening these same muscles should also improve your balance.

Stair Climbing-When we climb stairs we are increasing bone density, because it forces our body to resist gravity as we climb, while at the same time strengthening the leg and hip muscles that support our pelvic bones. Use a handrail for safety. Add an occasional stomp for more bond stimulation.

Easy Squats-You’ll need a secure/sturdy object to steady yourself. Stand with your feet hip width apart, then bend at the knees and slowly squat down. Squat as far as you can, although doing a deep squat is not necessary for this exercise to be effective. Be sure not to let your bum get below your knees. At the bottom of the squat, tighten your butt and use your buttocks and thigh muscles to return to a standing position. Repeat 8-12 times.

Conclusion

So there you have it, five simple no sweat exercises to keep your bones strong.

 

Diagnosis: Diabetes

Diagnosis: Diabetes

A diagnosis of diabetes can be a scary thing, but with life-style changes the condition can be improved, or even reversed. Patients do not need to face years of fear, guilt, and drugs.

Diabetes is a scary diagnosis. Make some life style changes and change the prognosis.

Diagnosis: Diabetes

By D.S. Mitchell

A Public Health Emergency

One in ten Americans is living with Type 2 diabetes; that’s approximately 38 millions people. Some might call that a public health emergency. With diabetes comes other life altering diseases; cardio-vascular disease, kidney failure (dialysis), stroke, neuropathy, blindness, and lower limb amputation.

Medical Treatment

Many diagnosed diabetics are on high doses of injectable insulin and multiple oral anti-diabetic medications. Insulin is a hormone that transports sugar out of the blood and into the body’s cells. With diabetes the body can’t manufacture the hormone (Type 1-sometimes called childhood diabetes) or the more common Type 2 diabetes, where the body becomes resistant to insulin’s effects. In both cases, insulin injections are the standard fallback treatment.

Change Your Tactics

It doesn’t have to be this way. Instead of accepting the “inevitable” some patients decide to implement strategic behavioral tactics that have shown to improve the condition and even reverse it. Said more simply, if you’ve been diagnosed with diabetes, you can turn it around. What follows are seven behaviors that can make a difference in your life and your battle with diabetes.

  1. Lose Weight: Do not under estimate the impact of gaining, (or losing), even a few pounds. The physiology of diabetes causes the body to ineffectively regulate blood sugar levels because at the heart of diabetes is “insulin resistance.” With insulin resistance the pancreas is forced to manufacture more and more insulin in an effort to transport sugar from the blood to the cells. What is often misunderstood is that insulin whether manufactured in the body or taken as a medication promotes fat storage and weight gain. It becomes a vicious circle, gain a few pounds and the weight gain will force the body to produce more insulin which in turn causes more weight gain-and so it goes. The good news, however, is that even a 10% weight loss can improve insulin sensitivity by 60%.
  2. Keep Up Your Fluid Intake: Hydration is a pretty big deal, don’t ignore it. With dehydration comes a concentration of sugar in the blood.  Studies show that patients who drink less than a half liter of water per day increased their risk of elevated blood sugar compared with those who drank more. Water, milk, herbal tea all work. Caution for coffee lovers; caffeine is dehydrating, limit the intake to a maximum of three cups per day.
  3. Stay Vaccinated: Many believe that COVID is behind us. Well, for folks with immune suppression, over the age of sixty, obesity, and diabetes the threat remains serious. In fact, studies indicate that COVID damages the pancreas and causes system wide inflammation, which in turn increases insulin resistance. New studies link COVID to new cases of diabetes. If you are in one of the high risk groups get vaccinated and stay boosted. Vaccinations lead to milder cases of the disease which should indirectly result in decreased COVID impact on pre-existing diabetics.
  4. Increase Protein Intake: Protein at every meal, not just dinner. Protein maintains muscle and contributes to blood sugar regulation. Fill your plate with fish, white meat chicken, lean cuts of beef and plant based protein sources such as beans, nuts, quinoa.
  5. Bite-sized Bits of Activity: “Exercise snacking” means spreading short bursts of activity throughout the day. A fifteen minute walk, two or three times per day, may do more to help control blood sugar than one long workout. Remember the 10,000 steps recommendation? In that study there was a link between exercise and improved diabetes control. The goal is to mix various types of exercise. Schedule exercise periods for yourself each day. You might start the day with a fifteen minutes block of strength training, using weights, resistance bands and body-weight moves. Mid-morning do fifteen minutes of aerobic activity such as fast walking, swimming, jogging, or tennis. After lunch try fifteen minutes of stretching which improves joint flexibility, balance, and reduces chances of injury.
  6. Read Labels: Do not focus on sugars, but rather read labels for the “Total Carbohydrate.” This term incorporates both naturally occurring sugars and those added. Women should aim for 30-45 grams of total carbs per meal, and men 60 to 75. A typical reaction after hearing a diabetes diagnosis is to eliminate sugar and carbs. Such behavior can result in nutritional deficiencies, fatigue, and dangerously low blood sugars. Consider talking to a Registered Dietitian and setting up a realistic eating plan. Many insurance plans pay for such training. Ignorance is not helpful, your quality of life depends on understanding how you can best help yourself.
  7. Finally: Losing weight, changing eating patterns, and exercising, are things that a newly diagnosed diabetic, or a long time diagnosed diabetic can do to reverse the disease. However, even with all those interventions, there may still be times when insulin and other diabetic medications have a role to play. Pregnancy is such a situation. Pregnancy frequently elevates the expectant mom’s typical blood sugars, just proving insulin has a secure place in the treatment of diabetes.

 

Home Care; My Personal Experience

Home Care; My Personal Experience

Home Care Workers keep people with aging and disabilities in their homes

Home Care; My Personal Experience

Editor: Home Care programs administered through state and federal services are helping struggling families keep disabled family members living at home vs being placed in a nursing home. The following article is a reprint of an article written by me, nearly a decade ago. I will be publishing an update on the state of Home Care in 2023 sometime within the coming week.

By D. S. Mitchell

Caregiver Risks

Most of the people called on to help an ill or disabled family member have no training in being a caregiver. Not only that, but many spouses, sisters, brothers, sons and daughters have their own health problems and physical limitations. The risks of being a family caregiver is premature aging, sickness, death, depression, anger, resentment, and potential financial loss. Aside from that, it can be rewarding and more worthwhile than anything you will ever do.

Financial Resources Make the Difference

Receiving affordable or free home care may be what makes the difference between a family member being able to stay in their home or being moved into an assisted living facility or nursing home. One in five Americans provide unpaid care to family members so they can continue to live in their home, according to a recent AARP report.

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The Rise of Depression in the United States

The Rise of Depression in the U.S.

The Rise of Depression in the U.S.

Depression and divorce are up in the United States 

By Jones William 

Depression Affects All Ages

Depression is a mental health disorder and it’s increasing in the United States. Depression doesn’t just affect the brain, the disorder also has physical and emotional effects. Anyone can be affected, children, adolescents, and adults. Despite being one of the most advanced countries in the world, an estimated 30%  of Americans are currently suffering from depression. When compared to 2015 data, this is an increase of 10%; making it the highest rate of depression ever recorded for Americans. A third of American women are victims of depression, that’s about twice as many as men.  Furthermore, individuals aged 18-35 record are subject to higher rates of depression than other age groups.

Factors Contributing to Increasing Prevalence of Depression

Economic Hardship in America: The middle class in the United States has been steadily shrinking since Ronald Reagan. The promise of a better life than that of your parents had is gone. Many “middle-class” people are maintaining the middle class life style by high credit card debt, and home equity loans. Facing disappointing realities, and suffering from financial stress, depression becomes the order of the day.

Poor community ties and shattered relationships: In the last twenty years  church fellowship and neighborhood activities have dramatically decreased. The COVID-19 pandemic has isolated Americans from their support system. We rarely even say hello to our neighbors. Divorce rates have skyrocketed. As those  human networks disintegrate we as a society are experiencing an increased isolating technology boom. This technology boom, including the use of social media, decreases face-to-face interactions. It is difficult to experience healthy relationships, and normal communication when all interaction between individuals are at a distance or on line. As a result, a sense of belonging, the meaning and purpose of life, and familiar human support systems are lost.

Expectations of Americans are too high: Some experts believe that despite mental health communities and schools having good intentions; promoting unrealistic self-positive expectations can be harmful. Fostering the notion that all Americans “can be anything they want or dream” opens the door, especially for adolescents and young adults, to experience disgrace and disappointment, when the reality of their life fails to match what they had imagined for themselves. Sounds like  a guarantee for misery and depression.

Is it possible to lower depression rates and cases in the U.S.?

The United States government and citizens can do several things at societal levels to curb depression. For instance, meeting the basic needs of citizens and improving their interpersonal relationships and community ties can reduce depression rates and cases.

Nurturing Social Connections: Post pandemic America feels different than pre-COVID America. The current high depression rates are likely to decline as the country moves towards “normalcy” and social networks are revitalized. Since human beings are social beings, social isolation and loneliness can cause mental and physical disorders such as depression, headaches, suicide, anxiety, in addition to many other problems. When people are connected to their country, their community, their friends, and family members, reducing depression is achievable.

Meeting Basic Needs: Increased depression rates from food insecurity and homelessness could be  reduced if our government can find ways to meet its citizen’s basic needs. In colleges and universities, three out of five students have basic needs challenges. They suffer from hunger, homelessness, and lack of affordable healthcare services. There is a direct link between financial stress and depression. Furthermore, individuals suffering from mental illness tend not to seek services because of the expense.

Ensuring Mental Healthcare is Available: Accessing mental healthcare is difficult in many areas of the country. Lack of money and insurance coverage prevents many Americans from getting the needed  mental healthcare services. To make matters worse, in many areas of the United States there are no mental health clinics, practitioners, or hospitals. Government funding for mental health services is sorely lacking and with Medicaid and Affordable Care not being available in many states with Republican governors is a big problem.

Conclusion

Depression is a major health concern in the United States. Men, women, and children can all be victims of mental illness. Depression risks among adolescents and young adults have increased dramatically in recent  decades. The question becomes, will our government ever prioritize the well being of the majority of American citizens over the billionaire class? Until that question can be answered we will live with a patchwork of laws and a failure of services.

Sources

https://www.health.com/depression-rates-higher-than-ever-things-to-change-7501286

https://www.sciencedaily.com/releases/2014/09/140930132832.htm

https://abc3340.com/news/nation-world/depression-on-the-rise-in-the-us-cdc-says-centers-disease-control-prevention-mental-health

http://www.drrevelmiller.com/2019/09/why-is-depression-so-common-in-the-usa/

My Hand in an Electric Socket

My Hand in an Electric Socket

Don't let the events of the day deter you from the work of democracy.

My Hand in an Electric Socket

By D. S. Mitchell

 

4,000 Days

I don’t know about you, but I feel like I’ve had my hand stuck in an electric light socket for the last 4,000 plus days. Those four thousand days roughly translating into the ten years since Donald Trump descended the golden escalator at Trump Tower amidst the cheers of a paid-to-show-crowd, and announced his run for the presidency of the United States. Of course it wasn’t Trump’s first run; he had gone after the presidency in 1999 as a Reform Party candidate, but this time he was going to run as a Republican.

Shame on Them

Trump’s escalator announcement came on June 16th, 2015. Since that day, Donald Trump’s lies, misogyny, xenophobia, isolationism, conspiratorial theories, Putin love, and bombastic rhetoric have altered our national political discussion and, quite honestly, that of the world. We as a nation had  consciously been working toward kindness and civility in our speech to one another; since Trump’s emergence as a big voice for roughly 30% of the country, tough talk and gun waving, have emerged as acceptable. The acceptance of the minorities “right” to use violence when they are unhappy with the results of an election is terrifying. This is not a good thing and is unacceptable in a democracy. Death threats and mafioso tactics now define how things get done in the Republican Party.

Done With George

Unpredictability, narcissism, and other despotic traits are things our Founding Fathers rejected. The American Revolution began on April 19, 1775. The next year the colonies jointly declared independence from the tyrannical, tax collecting, King George the Third. Trump says he’s ready to be a dictator on day one. Well, Donald the majority of Americans reject such bullshit. Maybe you and Tucker Carlson should buy a place in Victor Orban’s Hungary and settle down over there. 

Down Memory Lane

In case you’ve forgotten, Trump like any entertainer worth his salt, managed to excite, incite, and agitate us all, everyday of the year, for four explosive years. Although seemingly impossible, the Trump administration grew more chaotic with each passing day. Diplomacy via Twitter, threats of U.S. military intervention in domestic affairs, promised “target practice” at the border, and bleach injections for those who wanted to give it a try. I was so glad to see quiet, “normal” Joe Biden, take over the reins of government from Trump; but I’m still unsure if there will ever again be such a thing as normalcy.

We Have the Numbers

An overwhelming number of Americans support a progressive agenda. Progressives want to put a stop to big money dominating elections, they want to cut drug prices, and seriously address the dangers of climate change. By large numbers Americans favor stronger gun laws, national health insurance (Obamacare), transgender rights, same sex marriage, and access to abortion. Sometimes it seems as though the Trump side is smarter, better funded, more united, and more determined, than we progressives, but I don’t believe that’s true. When I say an overwhelming number of Americans support progressivism I am talking about 75% of the population and growing. Powerful well-funded minorities are threatening our democracy and we must stand up to them. It is not okay that a minority is able to impose its will on the entire nation.

Sucking up all the Oxygen

It’s Friday February 16, 2024. Aside from the tragic news of Alexei Navalny’s death in a Russian prison camp, the news focus for today has mostly centered on the many trials of Donald Trump.  It looks like Trump has just been hit with over $453,000,000 in fines for a civil fraud case brought against the Trump Organization by New York Attorney General, Letitia James. Furthermore, Trump and his two sons, Erik and Don Jr will be unable to conduct real estate in New York for at least two years. Between the civil fraud case, and the E. Jean Carroll defamation case, it looks like Donald Trump will be required to pay over half a billion dollars in fines and damages in just these two cases. Yikes, that ought to take a bite out of his “billionaire” status.

The End Result

It will probably take fully a generation to measure the damage Trump  and Trumpism has done to America; but that is a job for the historians, not humble writers. A lot depends on whether Trump can get his ass re-elected. If Trump succeeds in winning the presidency in 2024, America will go down the same road as Brazil, Russia, China, Hungary, and Venezuela. If however, the United States can resist the lure of neo-fascism we have a chance to recover from Trump’s terrible vision for the country, but it will take time to heal. It will take working together, participating in collective action.

Indefinable and Immeasurable

The effect of Trump and MAGAism, is probably, at least as yet, unmeasurable.  The effect Donald Trump has had on the American body politic has been horrifying and terrifying. For the sake of the country, I hope the love affair with Trump and MAGAism is about over. Hopefully, we don’t have to wait until he’s dead.

Grandma, Unhoused in America

Grandma, Unhoused in America

Grandma, Unhoused in America



By D.S. Mitchell

Face of the New Homeless

The lack of housing for low-income people or those on fixed incomes is a big problem and experts are working on it but there is no one size fits all solution to alleviating homelessness; certainly, more affordable housing units and additional housing vouchers are needed, but many of the homeless need specialized housing. Housing that offers wheelchair ramps, roll in showers, grab bars, single level units and other accommodating features to assist the many older and disabled individuals now facing homelessness.

55 and Over

As baby boomers age into senior citizens, a series of recessions and the lack of a strong social safety net have pushed more and more elderly people into homelessness — a number that’s only expected to rise. Jeff Olivet, executive director of the U.S. Interagency Council of Homelessness tells us that “Seniors over the age of 55 are the fastest growing group of people experiencing homelessness and for many of them, it is first-time homelessness.”

Why is this Happening?

Like with most things there is no simple explanation; the reasons are complex. Most obviously, the U.S. has an aging population. With aging, people are more at risk of poverty, more subject to traumatic events, such as the death of a parent or a spouse, and more likely to suffer with chronic illness, such as diabetes and heart disease,  and at increased risk for falls and other physical injury.

Stagnant Income

While their income is limited, rent costs have skyrocketed across the country. Housing protection and assistance available during the COVID-19 pandemic have expired, leaving many people on the street. In addition, many of these folks with stagnant incomes are of retirement age, but are still working part-time, at low pay hourly jobs with no chance of a raise, just to supplement their Social Security check.

Federal Action

On December 19, 2023, President Biden, alarmed at the unprecedented number of people with no place to live, across all age groups, released an ambitious federal plan to strategically reduce homelessness by 25% by 2025. The plan will address the lack of affordable housing, aid people in crisis, and prevent people from losing their homes to foreclosure in the first place. Focus of the action are those most seriously effected: people of color, veterans, the disabled, and the elderly.

Statistics On the Growing Problem

From 2009 to 2017, HUD statistics indicate the number of unhoused individuals aged 51-61 grew from 14% of the total homeless population nationally to nearly 18%. The percentage of people 62 years or older living on the street has nearly doubled. Predictions indicate that by 2030 the number of unhoused individuals over the age of 65 will triple compared with 2017.

From the 1990s                                                

The younger half of the boomer generation have long been the dominant group among unhoused adults. In 1990, on average those folks were 30 years old; today their average age is 62. But it isn’t just the long time homeless, many are newly unhoused; people tossed out of houses and apartments for the first time. These people often experiencing a total shattering of their lives.

Nothing New

The shortage of affordable housing in the United States goes back at least 40 years; Ronald Reagan’s war on “welfare queens” did incredible damage to the social safety net and it has never been repaired. This long-time problem has been exacerbated by a number of factors. Large corporations are buying up apartments and single-family homes and charging whatever the market will bear. In fact, rent and home prices have skyrocketed, while the country has recently experienced exceptionally high inflation on basics like food and gasoline. However, economics are only part of the explanation for the dire straits many elders find themselves in.

Growing Numbers

In 2023, homelessness shot up by more than 12%, with an estimated 653,104 unhoused individuals living on American streets and in her parks. I personally have a hard time accepting these numbers, because of the large number of displaced persons I see everywhere in my small southern Oregon town. All that aside, these numbers represent the sharpest increase ever in homelessness, leading to the largest unhoused population ever recorded in the United States.

Graying of the Unhoused

Recent HUD data shows that nearly 1 in 5 people in the United States (that’s ‘effin 20% of the population) have no permanent place to live and a good share of those people are 55 years or older. Some are calling the spike in unhoused older citizens the “graying of America’s homeless.”

 Intervention and Prevention

Advocates for the homeless preach intervention and prevention. For example, it might be better to pay for a seniors medication or arrange for meals than allow them to become homeless because they have had to choose between the landlord and the pharmacy.

Bigger Than the Finances

As already suggested, the issues are often more than just financial. Recent studies indicate that older unhoused people have problems performing daily activities and have greater difficulty with walking, seeing, and hearing. Furthermore, they are subject to falling, and their overall health is significantly worse than those of the same age in the general population. Importantly many of the identified individuals also have significant cognitive impairment.

In San Francisco

The problem is so significant that in San Francisco they are planning for at least one shelter set up specifically for older adults and those with disabilities. Similar shelters are being planned for New York, Washington, D.C., Chicago, and Boston.

Self-Medicating                                           

Exposure to the elements, poor diet, lack of sleep or fitful sleep, failure to take prescribed medication, shunning of professional services with doctors or dentists are commonplace among the homeless. Their physical circumstances trigger anxiety and depression, leading some to self-medicate with drugs and or alcohol. Such problems create a need for low barrier shelters, and housing, which are few and far between.

New Approach                                                  

Many experts are suggesting several types of shared housing situations that might be good solutions for the graying homeless population.  A homeowner takes in a tenant, cohousing (where there is a cluster of private mini homes with communal spaces or a large central building with separate bedrooms and shared kitchen and living room) or the immensely popular backyard Accessory Dwelling Units. ADU’s are springing up in neighborhoods across the country where zoning laws allow them. ADU’s are usually built on the lot of a single-family residence.

Conclusion

I wish I could conclude with a happy ending, but I see no happy ending here. As baby boomers age into senior citizens, a series of recessions and the lack of a strong social safety net have pushed more and more elderly people into homelessness — a number that’s only expected to rise over the next few years before common sense tells us it will drop off, probably after 2030, as the boomers die.