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Health Tips for Chronic Disease

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How to manage them

  1. Cardiovascular Diseases
  2. Cancer: (Liver/ Kidney/ Lung etc)
  3. Diabetes
  4. Blood Diseases
  5. Genetic Disease ( Sickle Cell)
  6. Mental health
  7. Access to Care/ lifestyles/ Selfcare
  8. Parkinson Disease
  9. Alzheimer’s Disease
  10. Hypertension
  11. Kidney Disease
  12. Prostate Cancer

10 Tips to Manage Stress

Medically Reviewed by Carmelita Swiner, MD on April 29, 2023. Written by WebMD Editorial Contributors

These days it’s hard not to get overwhelmed once in a while. Between juggling work, family, and other commitments, you can become too stressed out and busy. But you need to set time aside to unwind or your mental and physical health can suffer.

Learning how to manage your stress takes practice, but you can — and need to — do it. Here are 10 ways to make it easier.

1. Exercise

Working out regularly is one of the best ways to relax your body and mind. Plus, exercise will improve your mood. But you have to do it often for it to pay off.

So how much should you exercise every week?

Work up to 2 hours and 30 minutes of moderately intense exercise like brisk walks or 75 minutes of a more vigorous exercise like swimming laps, jogging or other sports.

Focus on setting fitness goals you can meet so you don’t give up. Most of all remember that doing any exercise is better than none at all.

2. Relax Your Muscles

When you’re stressed, your muscles get tense. You can help loosen them up on your own and refresh your body by:

3. Deep Breathing

Stopping and taking a few deep breaths can take the pressure off you right away. You’ll be surprised how much better you feel once you get good at it. Just follow these 5 steps:

  1. Sit in a comfortable position with your hands in your lap and your feet on the floor. Or you can lie down.
  2. Close your eyes.
  3. Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass, or anywhere that gives you a peaceful feeling.
  4. Slowly take deep breaths in and out.
  5. Do this for 5 to 10 minutes at a time.

4. Eat Well

Eating a regular, well-balanced diet will help you feel better in general. It may also help control your moods. Your meals should be full of vegetables, fruit, whole grains, and lean protein for energy. And don’t skip any. It’s not good for you and can put you in a bad mood, which can actually increase your stress.

5. Slow Down

Modern life is so busy, and sometimes we just need to slow down and chill out. Look at your life and find small ways you can do that. For example:

  • Set your watch 5 to 10 minutes ahead. That way you’ll get places a little early and avoid the stress of being late.
  • When you’re driving on the highway, switch to the slow lane so you can avoid road rage.
  • Break down big jobs into smaller ones. For example, don’t try to answer all 100 emails if you don’t have to — just answer a few of them.

6. Take a Break

You need to plan on some real downtime to give your mind time off from stress. If you’re a person who likes to set goals, this may be hard for you at first. But stick with it and you’ll look forward to these moments. Restful things you can do include:

7. Make Time for Hobbies

You need to set aside time for things you enjoy. Try to do something every day that makes you feel good, and it will help relieve your stress. It doesn’t have to be a ton of time — even 15 to 20 minutes will do. Relaxing hobbies include things like:

  • Reading
  • Knitting
  • Doing an art project
  • Playing golf
  • Watching a movie
  • Doing puzzles
  • Playing cards and board games

8. Talk About Your Problems

If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, a trusted clergyman, your doctor, or a therapist.

And you can also talk to yourself. It’s called self-talk and we all do it. But in order for self-talk to help reduce stress you need to make sure it’s positive and not negative.

So listen closely to what you’re thinking or saying when you’re stressed out. If you’re giving yourself a negative message, change it to a positive one. For example, don’t tell yourself “I can’t do this.” Tell yourself instead: “I can do this,” or “I’m doing the best I can.”

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Tips on how to manage Cardiovascular Diseases

There are several ways to manage cardiovascular disease, including:
  • Lifestyle changes: A heart-healthy lifestyle can help manage risk factors for cardiovascular disease:
    • Eat healthy foods: Eat a diet rich in fruits, vegetables, and whole grains, and limit saturated fats, sodium, and added sugars.
    • Be physically active: Try to get at least 30 minutes of moderate activity, five days a week.
    • Quit smoking: Smoking can damage blood vessels and is a major risk factor for heart disease.
    • Get enough sleep: Most adults need 7–9 hours of sleep per night.
    • Manage stress: Learning how to manage stress can improve your emotional and physical health.
  • Get regular checkups: Get your blood pressure and cholesterol checked regularly.
  • Take medications: Your healthcare provider may prescribe medications to help manage your cardiovascular disease.
  • Consider procedures or surgeries: If medications aren’t enough, your healthcare provider may recommend procedures or surgeries.
  • Consider cardiac rehabilitation: A monitored exercise program can help your heart get stronger. 

Diagnosis

To diagnose heart disease, a healthcare professional examines you and listens to your heart. They usually ask you questions about your symptoms and your personal and family medical history.

Tests

Many different tests are used to diagnose heart disease.

  • Blood tests. Certain heart proteins slowly leak into the blood after heart damage from a heart attack. Blood tests can be done to check for these proteins. A high-sensitivity C-reactive protein (CRP) test checks for a protein linked to inflammation of the arteries. Other blood tests may be done to check cholesterol and blood sugar levels.
  • Chest X-ray. A chest X-ray shows the condition of the lungs. It can show if the heart is enlarged.
  • Electrocardiogram (ECG or EKG). An ECG is a quick and painless test that records the electrical signals in the heart. It can tell if the heart is beating too fast or too slow.
  • Holter monitoring. A Holter monitor is a portable ECG device that’s worn for a day or more to record the heart’s activity during daily activities. This test can detect irregular heartbeats that aren’t found during a regular ECG exam.
  • Echocardiogram. This noninvasive exam uses sound waves to create detailed images of the heart in motion. It shows how blood moves through the heart and heart valves. An echocardiogram can help determine if a valve is narrowed or leaking.
  • Exercise tests or stress tests. These tests often involve walking on a treadmill or riding a stationary bike while the heart is checked. Exercise tests help reveal how the heart responds to physical activity and whether heart disease symptoms occur during exercise. If you can’t exercise, you might be given medicine that affects the heart like exercise does.
  • Cardiac catheterization. This test can show blockages in the heart arteries. A long, thin flexible tube called a catheter is inserted in a blood vessel, usually in the groin or wrist, and guided to the heart. Dye flows through the catheter to arteries in the heart. The dye helps the arteries show up more clearly on X-ray images taken during the test.
  • Heart CT scan, also called cardiac CT scan. In a cardiac CT scan, you lie on a table inside a doughnut-shaped machine. An X-ray tube inside the machine rotates around your body and collects images of your heart and chest.
  • Heart magnetic resonance imaging (MRI) scan. A cardiac MRI uses a magnetic field and computer-generated radio waves to create detailed images of the heart.

Treatment

Heart disease treatment depends on the cause and type of heart damage. Treatment for heart disease may include:

  • Lifestyle changes such as eating a diet low in salt and saturated fat, getting more exercise, and not smoking.
  • Medicines.
  • A heart procedure.
  • Heart surgery.

Medications

You may need medicines to control heart disease symptoms and prevent complications. The type of medicine used depends on the type of heart disease.

Surgery or other procedures

Some people with heart disease may need a heart procedure or surgery. The type of treatment depends on the type of heart disease and how much damage has happened to the heart.

Stop Kidney Disease Before It Starts: Life-Changing Tips!

African Americans are more likely to develop kidney disease and end-stage kidney disease (ESKD) than other racial groups in the United States:
  • Risk factors
    African Americans have higher rates of diabetes, hypertension, and obesity, which are leading causes of kidney disease.
  • Access to care
    African Americans face barriers to accessing diagnosis, treatment, and kidney transplants. They also have lower rates of graft survival after a transplant.
  • Social determinants of health
    Economic factors, living in areas with less access to healthy food, and other social factors contribute to the higher rates of kidney disease in African Americans.
  • Traditional Diagnosis
    Traditional methods for diagnosing kidney disease may have underestimated the severity of the disease in African Americans.
  • Genetics
    The APOL1 gene variants G1 and G2 are risk factors for kidney disease. These variants originated in West Africa 5,000 years ago to provide immunity to African sleeping sickness. 13% of African Americans carry these variants.
To stay kidney healthy, you can:
  • Drink water when you’re thirsty
  • Reduce sodium
  • Consume less animal protein, especially red meat
  • Get checked if your urine is bloody or foamy
  • Discuss your family history of kidney disease with your doctor

Why Black Men Are 70% More Likely to Get Prostate Cancer

Prostate cancer is one of the most common cancers affecting men globally. However, when it comes to racial disparities, Black men are disproportionately affected in terms of both diagnosis and mortality. Research shows that Black men are 70 percent more likely to develop prostate cancer compared to other racial groups and are twice as likely to die from it. Understanding the reasons behind this disparity involves looking at both socioeconomic factors and genetic predispositions. Here’s what you need to know.

Why Prostate Cancer Disproportionately Affects Black Men

Socioeconomic Factors

One of the primary reasons why Black men are more susceptible to prostate cancer is linked to healthcare disparities. Black men often have less access to early screening and timely treatment.

“There are socioeconomic factors. For instance, a recent article showed that Black men typically don’t have access to or are not getting screened early enough. And if they do get screened, they may not receive treatment in time,” Dr. John Oertle, Chief Medical Officer at Envita Medical Centers, says.

Access to medical care, including regular screenings like PSA (prostate-specific antigen) tests, plays a crucial role in detecting prostate cancer early. Early detection is vital because prostate cancer, when caught in its early stages, is highly treatable.

Genetic Predisposition

In addition to socio-economic barriers, genetics play a significant role in the disproportionate rates of prostate cancer among Black men.

“Even if screenings were available earlier, prostate cancer in Black men is often more aggressive. It’s been found that certain genetic markers, like the BRCA1 gene mutation, increase the risk of prostate cancer, and not just prostate cancer but also other cancers like pancreatic cancer, breast cancer, and ovarian cancer in women,” Dr.Oertle adds.

Studies have shown that Black men are more likely to carry mutations in genes related to testosterone receptors.

“Some genes related to androgen receptors (testosterone receptors) make Black men more susceptible to aggressive prostate cancer. These androgen receptors can enhance cancer growth when overactive,” Dr. Oertle notes.

Black men also tend to have higher levels of growth factor receptors and genes associated with inflammation.

“There are also genes associated with inflammatory signaling that have been linked to an increased risk of prostate cancer. All of these genetic factors combined create a heightened risk for more aggressive forms of prostate cancer in Black men,” Dr. Oertle shares.

The Importance of Early Screening

The Prostate Cancer Foundation has recently updated its screening guidelines to recommend that Black men begin screening as early as age 40, given their heightened risk. Prostate cancer screening is relatively simple, often involving a PSA blood test and a digital rectal exam. While some men may be hesitant to undergo these exams, early detection is crucial in catching the disease before it becomes life-threatening.

“Early detection provides the best opportunity for a cure. Often, prostate cancer doesn’t present symptoms until it’s more advanced, which is why screening is so vital. Men sometimes think, ‘I won’t go to the doctor until something’s wrong,’ but that’s the wrong approach. Symptoms like blood in the urine or pain in the prostate area may appear later, and you don’t want to wait for those signs before getting screened,” Dr. Oertle notes.

Advancements in Precision Oncology for Prostate Cancer

Precision oncology offers new hope for prostate cancer patients, particularly Black men who are at higher risk for aggressive forms of the disease. Unlike standard cancer treatments, which often follow a one-size-fits-all approach, precision oncology tailors treatment based on an individual’s genetic makeup. This personalized approach allows doctors to target the specific genetic mutations driving a patient’s cancer, leading to more effective treatments with fewer side effects.

“At Envita, we offer advanced screening methodologies like precision MRI imaging and DNA testing in blood and urine to detect cancer mutations. These methods provide more information before deciding whether a biopsy is necessary. For instance, you might not want to jump straight to a biopsy if your PSA is elevated but not high enough to cause immediate concern. These additional tests offer clarity in those situations,” Dr. Oertle shares.

As Dr. Oertle notes, this approach is comforting to men who want to avoid unnecessary biopsies.

“Our goal is to catch cancer early and develop personalized treatment plans based on genetic information. We use various methods, including chemotherapy, immunotherapy, and even off-label medications, to target the cancer’s specific genetic profile,” Dr. Oertle adds. “When delivering chemotherapy, for example, only about six to seven percent typically reaches the tumor, with the rest circulating through the body and causing side effects. We use interventional radiology to deliver treatments directly to the tumors, using imaging and small catheters to precisely target the cancer.”

Environmental Factors and Prostate Cancer Risk

In addition to genetic and healthcare-related factors, environmental factors also play a role in the increased rates of prostate cancer among Black men. Black communities are often located in areas with higher levels of carcinogenic exposure, which can contribute to the development of prostate cancer.

For instance, exposure to certain chemicals in the environment, such as those found in air pollution or contaminated water, can increase the likelihood of gene mutations that lead to cancer. Addressing these environmental factors is a crucial part of reducing the overall risk of prostate cancer in Black men.

Tips for the Newly Diagnosed and Preventative Measures for Prostate Cancer

If you have been newly diagnosed with prostate cancer or are looking for ways to reduce your risk, Dr. Oertle suggests the following.

For Newly Diagnosed Patients:

  1. Seek Comprehensive Evaluations: “For those newly diagnosed with prostate cancer, I recommend contacting specialists who focus on education and comprehensive evaluations, including genetic and immunotherapy assessments. It’s crucial to get a full genetic analysis to understand the origins of the prostate cancer,” Dr. Oertle says.
  2. Consider Alternatives to Surgery: “Additionally, a common treatment recommendation is the surgical removal of the prostate, often using the Da Vinci robotic procedure to help reduce complications. However, I believe there are better methods than surgery for prostate cancer, even in early stages. Surgery can lead to severe side effects like erectile dysfunction and urinary issues. Instead, I advocate for precision-based treatments such as direct injections of genetically targeted chemotherapies or precision-based radiation treatments,” Dr. Oertle says.
  3. Explore Targeted Radiation Therapy: “Radiation can still be very effective for prostate cancer. The key is to minimize collateral damage. It’s important to have a doctor who specializes in targeted radiation therapies, such as proton therapy or tomotherapy, which are more precise and limit damage to surrounding tissues. This, combined with a comprehensive program that addresses genetics and underlying causes, is a more favorable approach than simply removing the prostate and dealing with the long-term side effects,” Dr. Oertle says.
  4. Comprehensive Treatment Plan: Work with a medical team that can create a treatment plan addressing not only the cancer but also its genetic roots. This approach offers a more holistic and favorable option compared to surgery alone, potentially avoiding long-term complications.

Preventative Measures:

  1. Reduce Exposure to Carcinogens: “Reducing exposure to carcinogens, such as herbicides and pesticides, is essential because they are hormonal disruptors,” Dr. Oertle says.
  2. Maintain a Healthy Weight: “Maintaining a healthy weight is also critical—having a BMI over 30 (obesity) is correlated with an increased risk of prostate cancer, as well as other diseases like cardiovascular disease, dementia, and diabetes,” Dr. Oertle says.
  3. Exercise Regularly: “Controlling weight through exercise is one of the best preventative measures. If exercise were a drug, it would be the best-selling one on the market because of its numerous health benefits. Regular, low-impact exercises like walking 10,000 steps a day can increase blood flow, reduce inflammation, and help maintain a healthy weight,” Dr. Oertle says.
  4. Follow a Healthy Diet: “Additionally, a diet rich in proteins and low in sugars and processed foods supports overall health and reduces cancer risk,” Dr. Oertle says.
  5. Control Calorie Intake: “There’s also evidence that reducing calorie intake can help lower the risk of cancer development. Overeating and consuming empty calories contribute to weight gain and increased cancer risk. Maintaining a normal BMI through diet and exercise not only benefits prostate health but also improves cardiovascular health, brain function, and overall well-being. A diet with adequate protein supports muscle mass and bone density, which are important for recovery and maintaining energy levels,” Dr. Oertle says.

Black Community & Parkinson’s

Black and African American people diagnosed with Parkinson’s disease (PD) have unique experiences and needs when it comes to living with this disease. Many of the Black and African American members of the PD community often face health disparities, which can lead to decreased access to resources, care and research opportunities.

The Parkinson’s Foundation works to bring awareness to these disparities so we can make health care more accessible across the PD community, through reaching and supporting populations of focus, including those who identify as Black and African American. With information and awareness, all people with Parkinson’s can be empowered to advocate for the care and quality of life they deserve.

Living with Parkinson’s

An early Parkinson’s diagnosis is the first step to getting PD symptoms under control and living well with the disease. Getting a PD diagnosis is commonly the first obstacle many Black people with PD experience.

Research shows that Black people with PD are diagnosed at a later disease stage than white people.

Research also shows that Black people are less likely to be diagnosed compared to other racial and ethnic groups. This is in large part due to Black communities being historically excluded in the healthcare system and research studies. Because of this, the full impact of the disease within the community is still unknown.

Since these factors can negatively influence health outcomes, it is important to be aware of the early sign of Parkinson’s and speak to your doctor if you notice symptoms.

Tips for Living Well with Parkinson’s

When you’re ready, here are tips to help you start managing this disease early on:

  • Find a specialist you trust. Ask your spouse or family member to accompany you to appointments.
  • Exercise. Physical activity helps maintain and improve mobility, flexibility, balance and non-movement symptoms such as depression. Find your Chapter for a list of local and free exercise and wellness classes.
  • Join a Parkinson’s research study. Explore the different opportunities to get involved with PD research and consider becoming a research advocate.
  • Build your local support system. Finding a support group or spiritual advisor that works alongside you can help fight the isolation that can accompany Parkinson’s.
  • Explore free resources. Find information and tools designed to help empower you.

For help building your Parkinson’s care team, finding a specialist and exercise class near you, call our Helpline at 1-800-4PD-INFO (1-800-473-4636).

Care

Working with specialists who understand and treat Parkinson’s can help better manage symptoms, reduce complications and improve overall quality of life. Black and African Americans with PD are often less likely to see a PD specialist due to limited access to quality care. Learn more about how to build your care team.

It can take time to build trust with your expert care team. Consider asking your spouse or a family member to attend doctors’ appointments with you. They can assist you in communicating, taking notes and offering support as you build trust with your PD doctor.

Addressing Mental Health

Keep in mind that non-movement symptoms, like depression and anxiety, are symptoms of Parkinson’s. Maintaining your emotional health will help you maintain your physical health.

The cultural stigma associated with mental health challenges, the expectation that mental health symptoms should remain private, and the lack of culturally competent providers can make it difficult to access mental health services and support. You are not alone. There are different types of care professionals who can offer support including psychologists, psychiatrists, therapists, mental health counselors, social workers, as well as your neurologist or movement disorders specialist.

Research

Black and African American people have been historically excluded from research and recruitment efforts. Financial burdens to participate, social factors including geographic location, and feelings of mistrust towards researchers and physicians stemming from a history of discriminatory and harmful practices have all contributed to the exclusion from research.

No two people with PD are identical, which is why making research inclusive is critical to accelerating a Parkinson’s breakthroughs. Through studying health disparities and prioritizing diversity among study participants, researchers can better understand how PD affects each population, leading to more accurate diagnoses and better outcomes for the entire community.

Through its genetics study, PD GENEration: Mapping the Future of Parkinson’s Disease, the Parkinson’s Foundation is working to increase diversity in genetics research and making genetic testing accessible to everyone with PD. The study offers free genetic counseling in English and Spanish, and participation can be in person or at home. Join the study.

Join a Parkinson’s research study today and explore our research advocate program to help make research more efficient and effective. The Parkinson’s Foundation trains research advocates how to work alongside researchers and government partners to share experiences while advocating and informing key decisions about PD treatments and development.

Building A Support Team

Living with a progressive disease can be overwhelming, and finding the support you deserve can take time. Remember that emotional well-being is individual to each person. Give yourself the opportunity to try different things as you find the wellness routine that works for you.

Do not underestimate the impact of a strong support network for you and your care partner.

Telling family and friends about your PD diagnosis can be challenging, let alone sharing details about your symptoms and treatment plan. It is normal to have hesitations about opening up. However, sharing your feelings with your family and friends can provide opportunities for connection, comfort, understanding and support.

Consider joining a support group within the PD community. These groups can provide the opportunity to talk about shared experiences and can help prevent feelings of isolation. Support groups can also be particularly helpful in identifying educational materials, PD specialists, and other community resources. Call our Helpline at 1-800-4PD-INFO (1-800-473-4636) to find one near you. Staying connected with others in the PD community can relieve stress and lead to new friendships.

Making an Impact

The Parkinson’s Foundation works to remove barriers to care, make research more inclusive, and support populations of focus through information and resources.

Community Grants Working Towards Change

The Foundation’s community grant program funds programs that reach the Black and African American members of the PD community.

Looked Over, Left Behind: Black Americans Face Gaps in Parkinson’s Care

This U.S. News & World Report article addresses the barriers to care and a lack of awareness about Parkinson’s disease for the Black community.

Explore the story of one family and hear from PD doctors helping address this national disparity in care.

 
African Americans experience unique challenges with Parkinson’s disease (PD) compared to other racial groups, including:
 
  • Diagnosis
    Black and African Americans are diagnosed at half the rate of white patients. They are also more likely to be diagnosed later in the disease process. 
     
  • Treatment
    Black patients may have less access to Parkinson’s medication and supportive treatment. 
     
  • Disease progression
    Black patients may experience faster disease progression and more motor impairment. 
     
  • Outcomes
    Black patients may have higher rates of dementia, lower health-related quality of life, and higher mortality rates. 
     
Some possible reasons for these disparities include:
  • Healthcare access
    Disparities in healthcare access may contribute to the lower rates of diagnosis. 
     
  • Practitioner bias
    Practitioner bias may lead to Black patients with hypomimia (decreased facial expressivity) being appraised as having higher levels of facial expressivity. 
     
  • Genetic variant
    A genetic variant that increases the risk of Parkinson’s has been identified in people of African descent. 
     
Here are some things you can do to help with Parkinson’s disease:
  • Find a specialist you trust
  • Exercise to improve mobility, flexibility, and balance
  • Join a support group or find a spiritual advisor
  • Get involved with Parkinson’s research
 

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