In this sensitive, timely and, literally, vital piece, Dr. Oz outlines the doable and practical ways that all of us, especially the most vulnerable among us, can realistically tackle the conditions that undermine good health and make people less able to fight such terrible diseases as Covid-19.
Guest post by Dr. Mehmet Oz.
Vulnerable populations have been hard hit by Covid-19.
We are taught early on in medical school that when an avalanche of complex patient data sounds like hoofbeats, we should expect horses more than zebras. As the nation has focused on a daily firehose of Covid-19 information, doctors have been searching for the subtle predictors of why some groups are spared and others suffer disproportionately. We now have evidence explaining why African Americans have over twice the complication rate with Covid-19 as white populations. Over the past weeks, this documentation has revealed the higher prevalence of such chronic health conditions as obesity, hypertension, diabetes and lung diseaseailments that are much more common in underserved communities due to complex factors, including chronic stress and jobs that make social distancing nearly impossible.It also exposes how African Americans are disproportionately suffering.
. For example, Northwell Health, the large New York hospital system, shared the fact that 88% of their hospitalized patients have two or more co-morbid conditions. CDC data and experiences from other countries reflect similar findings.
Not surprisingly, when the Presidents new guidelines for Opening up America Again'' were announced, I noticed that if the guidelines were followed 60% of our fellow citizens wouldnt be going anywhere for quite a while. Through the first two phases, shelter in place remains the rule for the vulnerable population who have co-morbid conditions. Many would advise restricting this groups activity until we have a vaccine.
Its feared that highlighting this reality would embarrass people who are already struggling. But after helping people address their chronic conditions for my entire career, Im confident that this empowering wake-up call would be heeded by many Americans who feel their lives and livelihood are no longer under their control. More important, influencing these risk factors through lifestyle changes would accrue benefits far beyond this pandemic.
So how do we make it easy for people to do the right thing? We start with knowledge.If the body is fighting internal battles to protect its health against poor lifestyle choices, our immune-system defenses are distracted from external threats like the Covid-19 virus. Chronic ailments also damage the thin lining of our arteries, which causes scarring and plaques to build up. Viral infections may increase blood clotting, cause an overreaction by the immune system (so-called cytokine storm), and plaque rupture leading to heart attacks.
But we can reverse these risks, starting with simple steps to move us from being Vulnerable to Vital as we engage in life.
High blood pressureabove 140/90is reported by many doctors to be both the biggest driver of aging and the most common risk factor among those hospitalized by Covid-19. Walking is an ideal first step for people to take as the country is reopening, but vulnerable populations should socially distance. For them something to remember is high-intensity interval training (HIIT), which can help reducethe stiffness of artery walls, leading to alowerrestingblood pressure. HIIT allows us to exercise at our max for short periods and at lower intensity in between.Try doing intense squats, jumping jacks or planks for one minute and then rest for another minute. Gently build up to 4 minutes of activity followed by 3 minutes off until you reach 20 minutes total. Or even better, visit IHRSA.org and enter your zip code to find a gym near you that can safely kickstart you with some home online programs.
Losing inches off your waistline will also reduce blood pressure and prevent fat cells from creating inflammation, which inhibits the bodys ability to fight infections and even lowers the effectiveness of some vaccines. Roughly half of hospitalized young patients are obese because of inflammation, which starts in belly fat. This is why the tape measure is the best tool in determining if we are inflamed. Forget Quarantine Fifteen (the catch phrase for weight gain during the Covid-19 lockdown) on the scale; instead, get out a tape measure: Mens waists should be less than 37 inches, womens less than 35 inches.
To shave off a few inches, start by cutting back on simple sugars and lean into ancient whole grains like quinoa or farro. Immune-supporting herbs and spices upgrade the diet while reducing salt, so start addingginger,garlicand turmeric into meals. Snacks like nuts and hummus help quench our cravings. Desserts are metabolic suicide and should go the way of the handshake during Covid-19.If you still want to mindlessly eat calories to feed your feelings, opt for high-volume foods with little calories to lessen the damage. My favorites are air-popped popcorn, watermelon, frozen grapesand, of course, kale.
Pre-diabetes afflicts a third of the U.S.population, though many people are unaware they fit the category. It is addressed by the weight-loss tips offered above. If you want a comprehensive jumpstart, my television show, The Dr. Oz Show, has developed and tested a very popular System 20 plan designed for 2020 that will help you lose 20 pounds (if you need to lose weight) while cutting down the risks of chronic illness by up to 20%. Intermittent fasting is critical to its success, so we ask that you delay breakfast until late morning and eat dinner in early evening so your body can recover from having to digest food all night long.The program is free. Print out the one-sheet for your fridge, so you can start cutting back on processed foods.
Finally, lung disease hinders our ability to power through pneumonia, which often accompanies Covid-19 in hospitalized patients. Vaping and smoking damage the lungs defense mechanisms, so let me share the advice that I offer my heart-surgery patients: At least for the several weeks around your procedure, help me to help you by stopping smoking/vaping. Covid-19 is as dangerous as heart surgery for some people, so please accept the same advice. Hopefully, once you break the habit, youll never go back to inhaling again.
Even a few weeks of having a healthy lifestyle should yield measurable improvements, but youll feel better almost immediately. And instead of passively watching the world spin wildly around you, youll be able to can take charge of your most precious assetyour bodyand say goodbye to your sheltering-in-place days.
Mehmet Oz, M.D., Attending Physician, New York Presbyterian/Columbia, host of The Dr. Oz Show
See the rest here:
Dr. Oz: A Message To The Vulnerable - Forbes
