TwinSisterDocs

Helping Families Overcome Fitness Barriers

twinsisterdocs@gmail.com (TwinSisterDocs ) — Wed, 26 Mar 2025 04:19:49 GMT

Helping Families Overcome Fitness Barriers

“Physical inactivity is the fourth leading cause of death worldwide,” according to a recent study published by the National Library of Medicine . This report states that “it is important to identify racial/ethnic groups that are less likely to achieve sufficient physical activity levels, and to address barriers to meeting physical activity requirements.” In response, here are some fun and simple physical activities families can do together (both indoors and outdoors) to help overcome the challenges of meeting physical activity thresholds for all ages , advocate for the benefits of regular exercise , and set a good example for younger family members and future generations.

But first, here are some eye-opening facts and statistics cited in the study :

“In a contemporary and representative sample of U.S. individuals (the majority of whom were NH White), less than half of U.S. adults engaged in sufficient physical activity. NH Black, NH Asian, and Hispanic adults were less likely to engage in sufficient physical activity compared with NH Whites.” (NH= Non-Hispanic)
“The prevalence of sufficient physical activity in the overall population was 46%, while it was 48% among NH Whites, 39% among NH Blacks, 45% among NH Asians, 40% among Hispanics, and 46% in other racial/ethnic groups.” (NH=Non-Hispanic)
“Older individuals, women, and those with low income were less likely to engage in sufficient physical activity levels, while educated individuals were more likely to be physically active…. Physical activity guidelines should acknowledge these cultural and socioeconomic factors in making their physical activity recommendations.”

Physical Activities for Families and Addressing Common Barriers
As noted by the Centers for Disease Control and Prevention (CDC), learning how to “overcome barriers and make physical activity part of your day” is vital for better health. These barriers can include a lack of time, energy, motivation, skill, or social support, fear of injury, high cost, and access to facilities. Here are some helpful tips sourced from the CDC.

Lack of time: Choose activities that you can do “based on the time that you have available, even for a few minutes.” Suggested ideas include riding a bike to work or school, taking a walk as a family or with your dog, taking the stairs instead of an elevator or escalator when shopping, and standing, stretching, or moving instead of sitting, whenever possible.

Lack of energy or motivation: “Schedule physical activity for times in the day or week when you feel energetic. Start slow and build to longer times or more intense activities.” To help with motivation and accountability, set dates to exercise with friends, neighbors, and/or family members, and write them down in a calendar kept in a central location of the home.

Lack of social support: Explain your interest in physical fitness to friends and family, ask them to support your efforts, and invite them to join you. If possible (or when necessary), join a gym, community recreation center, or local YMCA to develop new friendships and plan social activities with physically active people.

Lack of skill and fear of injury: Choose activities that you are already familiar with (such as walking, jogging, dancing, or swimming) and that don't require learning a new skill. Research low-impact exercises for all fitness levels , including beginners who want to burn calories and/or improve balance and mobility without the risk of stress or injury. It’s best to consult your healthcare provider before starting a new workout routine to ensure it’s right for you.

High cost and lack of facilities:

Many communities have parks and free or affordable programs to help you achieve your physical fitness goals, including public pools, walking groups, biking and hiking trails, outdoor exercise equipment for flexibility and strength training, intramural sports leagues, and aerobics or yoga classes.

Keep in mind that it is also important to wear the appropriate clothing, footwear, and safety gear to be comfortable and protected while being physically active.

Growing up in North Philadelphia, the Twin Sister Docs witnessed a massive gap between their community and its healthcare professionals. Boasting a largely African American and Latinx population, the community’s needs were largely neglected by medical establishments made up primarily of non-African American doctors with no ties to the neighborhoods in which they practiced. This neglect not only produced skepticism; it also drove a wedge between the community and the medical services they desperately needed. The Twin Sister Docs, recognizing they are uniquely qualified, seek to bridge that gap, restore trust in medical professionals, and transform these multicultural communities through reliable health care.

The Contents of the TwinSisterDocs website, such as text, graphics, and other material contained on the site ("content") are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Further, the response to questions should be viewed as general health information and not as clinical advice or treatment from TwinSisterDocs (Delana Wardlaw, MD and Elana McDonald, MD). Always seek the advice of your personal physician.

3 Ways Food Can Build Healthy Families and Communities

twinsisterdocs@gmail.com (TwinSisterDocs ) — Wed, 12 Mar 2025 03:58:00 GMT

3 Ways Food Can Build Healthy Families and Communities

March is National Nutrition Month and the perfect time to talk about the importance of a healthy, balanced diet! According to myplate.gov , most of us should be eating fruits and vegetables (fresh, canned, or frozen), whole grains , lean protein , and dairy (or fortified soy alternatives) each and every day (for nutrition resources by life stage, from infants to adults, click here ). Still, making informed food choices goes beyond simply following critical dietary guidelines. Here are three ways food can help build healthy families and communities, including tips to make the most of every meal.

Reading and Understanding Nutrition Labels

Just because something tastes good doesn’t mean it’s good for you. With the rising cost of groceries and busy work and school schedules, it can be difficult to budget and plan for family meals ahead of time, and grabbing a cheap, quick bite off the grocery store shelf or at the drive through can be tempting. However, many of these options are extremely unhealthy and loaded with preservatives, sodium, sugar, saturated and trans fats , and artificial colors and flavors. The American Medical Association reports that, “While it may be convenient, consuming ultraprocessed foods on a regular basis increases a person’s risk of health complications including cardiovascular disease, certain cancers, obesity and type 2 diabetes.” That is why reading and understanding nutrition labels is essential.

Cooking and Eating Together as a Family

Cooking at home with fresh, healthy ingredients can be less expensive than regularly eating out, but the value of sitting down and sharing meals together as a family is about more than just saving money. Cooking involves math, science, reading, and a dash of creativity, and it teaches healthy habits and life skills that can be passed down for generations. It’s also a wonderful opportunity to celebrate and expose children to their heritage and unique cultural traditions. As noted by healthychildren.org , “Shared mealtimes give you the chance to talk, express love, concern, and understanding for each other. Research links family meals with healthy mental development and lower risks for childhood depression, eating disorders, substance use, and other mental health concerns. For inspiration, search online for budget-friendly recipes that families can make together .

Helping Your Family Eat Better

The American Heart Association recently shared “30 Tips to Help Your Family Eat Better,” with a step-by-step approach to eating healthier and making mealtime fun. Here are some suggestions to get you started.

Allow kids to pick out a new fruit or vegetable in the grocery store each week to try at home.
Use liquid vegetable oils, such as olive oil, canola oil, and sunflower oil, in place of butter and other solid fats.
When buying bread, cereals, crackers, and pasta, make sure whole grains are at the top of the ingredients list.
Keep healthy snacks on hand, such as ready-to-eat fruit and veggies, low-fat yogurt, and lightly salted nuts or seeds (if there are no allergies).
Serve a fiber-rich, meatless meal at least once a week such as vegetable lasagna, portabella mushroom burgers, or a hearty soup with beans.
Be a good role model and lead by example by sticking to a healthy, balanced diet and practicing sensible portion control.

Unlocking Better Maternal Health for Women of Color

twinsisterdocs@gmail.com (TwinSisterDocs ) — Wed, 19 Feb 2025 03:16:59 GMT

Unlocking Better Maternal Health for Women of Color

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Did you know that more than 80% of pregnancy-related deaths in the U.S. are preventable?

Inequities in health care and a rise in chronic health conditions can increase the risk of complications and the worst outcomes, but “recognizing urgent maternal warning signs, providing timely treatment, and delivering respectful, quality care can prevent many pregnancy-related deaths,” according to the Centers for Disease Control and Prevention (CDC).

Between 2008 and 2021, maternal mortality in our country increased significantly for women of color. Yale Medicine reports that Black women, in particular, face a much higher risk of maternal death, citing overt or implicit medical bias as a contributing factor. That is why finding a culturally competent doctor is so important! In an effort to unlock better maternal health for all, here are some more tips for a healthy pregnancy.

Get Regular Prenatal Care

If you are pregnant or think you might be, it’s important to see a physician that specializes in prenatal care and childbirth right away. In addition to delivering your baby, an Obstetrician/Gynecologist, or OB/GYN, can monitor your progress and order important medical tests during your pregnancy. Certain racial and ethnic minorities are at higher risk for gestational diabetes , a type of diabetes that can develop during pregnancy and lead to complications. However, regular prenatal checkups can help keep you and your baby healthy by preventing, detecting, and potentially treating most problems early. So don’t miss any appointments!

Practice Healthy Habits

Healthy habits, like taking prenatal vitamins , can help improve maternal outcomes. When you are pregnant, you should avoid harmful substances like alcohol, tobacco, marijuana and second-hand smoke, stay up-to-date on vaccinations, get enough sleep, manage stress, stay hydrated, and gain a healthy amount of pregnancy weight . Approximately 300 extra calories are needed to nourish both you and your baby, according to Johns Hopkins Medicine , and these extra calories should come from protein, fruits, vegetables, and whole grains. Exercise during pregnancy is generally considered safe , but talk to your physician first to be sure.

Know the Warning Signs
Every pregnancy is different, so pay attention to any changes or discomfort you experience, and contact your doctor right away if you feel that something seems unusual. Urgent maternal warning signs and symptoms noted by the CDC include:

● A headache that won't go away or gets worse over time

● Dizziness or fainting

● Changes in your vision

● Overwhelming tiredness

● A temperature of 100.4°F (38°C) or higher

● Extreme swelling of your hands or face

● Thoughts about harming yourself or your baby

● Trouble Breathing

● Chest pain or a fast heartbeat

● Severe nausea and throwing up

● Severe belly pain that doesn’t go away

● Your baby has stopped moving or is moving less than before

● Vaginal bleeding, leaking fluid, or discharge that smells bad (during or after pregnancy)

● Severe swelling, redness, or pain in your leg or arm

If you are pregnant (or thinking of becoming pregnant), finding culturally competent care, attending prenatal appointments, practicing healthy habits, and understanding the urgent warning signs of complications will hopefully go a long way in keeping you and your baby safe and healthy, as we work to increase awareness and improve maternal health outcomes for women of color in the United States.

Growing up in North Philadelphia, the Twin Sister Docs witnessed a massive gap between their community and its healthcare professionals. Boasting a largely African American and Latinx population, the community’s needs were largely neglected by medical establishments made up primarily of non-African American doctors with no ties to the neighborhoods in which they practiced. This neglect not only produced skepticism; it also drove a wedge between the community and the medical services they desperately needed. The Twin Sister Docs, recognizing they have a unique role to play, seek to bridge that gap, restore trust in medical professionals and transform these multicultural communities through reliable health care.

Taking Action When It Comes to Heart Health

Wed, 05 Feb 2025 15:25:55 GMT

Taking Action When It Comes to Heart Health

It’s no surprise that February is American Heart Month. After all, the heart is the symbol of Valentine’s Day! But did you know that heart disease is the leading cause of death in the United States? Heart disease “impacts some communities disproportionately,” as noted by the National Heart, Lung, and Blood Institute , and common conditions that increase the risk of heart attacks or strokes, like high blood pressure, diabetes, and obesity, are particularly prevalent in African American communities.

Here are some eye-opening statistics:

● “47% of Black American adults have been diagnosed with cardiovascular disease, compared with 36% of white adults.” ( my.clevelandclinic.org )

● “About 55% of Black adults have high blood pressure, also known as hypertension. Black people also have higher rates of more severe high blood pressure than other ethnic groups and it develops earlier in life.” ( heart.org )

● “Black adults are 60 percent more likely than white adults to be diagnosed with diabetes, a chronic disease that contributes to the narrowing and hardening of your arteries. Diabetes can lead to stroke and coronary artery disease, among other types of heart disease.” ( pennmedicine.org )

● In 2023, “African American adults were 30% more likely to be obese” than white adults and “African American students in grades 9-12 were 50% more likely to obese” than their white peers.” ( minorityhealth.hhs.gov )

While “systemic factors play a major role in these statistics,” according to the American Heart Association , “Black people in the U.S. can improve their odds of preventing and beating these diseases by understanding the risks and taking simple steps to address them.”

Check your blood pressure regularly and keep track of any changes. A normal blood pressure reading is less than 120/80 mm Hg. A high blood pressure reading is 130/80 mm Hg or higher. If your blood pressure is abnormally or consistently high, be sure to notify your doctor and seek treatment right away.

Move your body to get your heart pumping. The Centers for Disease Control recommends at least 150 minutes of moderate-intensity physical activity per week (such as jogging or a brisk walk), as well as muscle-strengthening exercises. Spread out your physical activity into manageable chunks of time, and know that any exercise is better than no exercise.

Eat a heart-healthy, balanced diet. Try to include a variety of fruits and vegetables, lean sources of protein (poultry, fish and seafood, low-fat dairy, nuts, beans), and whole grains. Limit processed foods, added sugars, and too much salt.

Discuss any concerns with your doctor. As we noted in “ 5 Easy Tips for Establishing Doctor-Patient Trust ,” finding a culturally competent doctor, and scheduling regular check-ups and follow-up appointments, means that conditions can be prevented, detected at early stages, and effectively treated to improve outcomes.

Growing up in North Philadelphia, the Twin Sister Docs witnessed a massive gap between their community and its healthcare professionals. Boasting a largely African American and Latinx population, the community’s needs were largely neglected by medical establishments made up primarily of non-African American doctors with no ties to the neighborhoods in which they practiced. This neglect not only produced skepticism; it also drove a wedge between the community and the medical services they desperately needed. The Twin Sister Docs, recognizing they have a unique role to play, seek to bridge that gap, restore trust in medical professionals and transform these multicultural communities through reliable health care.

5 Easy Tips for Establishing Doctor-Patient Trust

Wed, 29 Jan 2025 20:47:52 GMT

5 Easy Tips for Establishing Doctor-Patient Trust

Historically, there have been valid reasons for mistrust of the medical establishment for people of color. However, this lack of trust can lead to further harm in African American and other marginalized communities, from vaccine hesitancy to delays in seeking adequate care for acute and chronic illness. Trust in the healthcare system is critical for improved outcomes and, ultimately, a better quality of life. Having access to a good primary care doctor (and regular check-ups) means that conditions can be prevented, detected at early stages, and effectively treated, lowering the risk of complications — and even death.

Here are five easy tips for establishing trust in doctor-patient relationships.

Seek Culturally Competent Care: The characteristics of a culturally competent doctor can include being an active listener, having empathy for the communities they serve, taking steps to overcome language barriers, and showing respect for diverse cultures and beliefs, which can help strengthen trust between you and your doctor.

Be Prepared: Before your appointment, make a detailed list of all your health concerns and any changes or new symptoms you need to share with the doctor, so you don’t forget to discuss anything important. Be sure to discuss the most significant issue first to ensure it's not missed! Also, include a list of all your current medications and their dosages. This allows both you and your doctor to be focused and fully present in the short time you have together.

Be Open: Remember that trust goes both ways. Providing inaccurate information or leaving out important details about your habits and medical history can negatively affect your health and the care you receive, so always be upfront, and don’t let fear of judgment or embarrassment get in your way. Your doctor’s office and any other medical establishment should be a no-judgment zone.

Bring Support: For older patients and anyone nervous about seeing the doctor, it can be helpful to bring a friend or family member along to listen and take notes. This support not only helps clarify what is being communicated, ensuring no essential information is missed, but it also can go a long way in easing fears.

Take Action: Before you leave the doctor’s office, make sure all your medical concerns have been adequately addressed and that you leave with a solid plan of action. Take charge of your own health by scheduling any necessary lab tests and follow-up appointments. And know that it is okay to contact your doctor if questions come up after your visit.

It’s also important to be your own advocate. If your doctor is dismissive of your concerns, or you are dissatisfied with the quality of your care in any way, speak up and communicate those concerns with your doctor, office manager, or your insurance company. When all else fails, don’t hesitate to find another doctor in your community — one that is both culturally competent and trustworthy!

What Minority Communities Should Know About Thyroid Health

Sun, 12 Jan 2025 23:40:20 GMT

What Minority Communities Should Know About Thyroid Health

January is Thyroid Awareness Month and the perfect time to cover what minority communities should know about thyroid health. It may be small, but your thyroid has a huge impact on how your body functions. This butterfly-shaped gland, located in the front of the neck, makes hormones to regulate metabolism, heart rate, blood pressure, and even body temperature!

“More than 12 percent of the U.S. population will develop a thyroid condition during their lifetime,” according to The American Thyroid Association , but studies show that racial and ethnic minorities experience the worst outcomes . A recent article published by The Journal of Clinical Endocrinology & Metabolism (JCEM) lists factors that contribute to disparities in thyroid care, including:

● Socioeconomic status and economic stability

● Language

● Education

● Health literacy,

● Health care systems and health policy

In addition to these social determinants of health , The JCEM also reports that non-white patients are less likely to receive a timely referral and diagnosis and more likely to present with advanced disease and more aggressive forms of thyroid cancer. They are also less likely to receive the appropriate treatment, contributing to lower overall survival rates in Black and Hispanic populations.

To increase awareness of thyroid health and empower patients, here is some information on the signs and symptoms to watch for, how to get diagnosed, and treatments to improve outcomes in minority communities.

Signs and Symptoms of Hypothyroidism (Underactive Thyroid)

Hypothyroidism occurs when the thyroid gland doesn’t make enough thyroid hormone, which can lead to high cholesterol and heart issues. Signs and symptoms include fatigue, hair loss, weight gain, muscle aches and weakness, dry skin, constipation, sensitivity to cold, abnormal heart rate, depression, memory problems, hoarseness, and a puffy face. A complete list can be found here.

Signs and Symptoms of Hyperthyroidism (Overactive Thyroid)

Hyperthyroidism occurs when the thyroid gland makes too much thyroid hormone. Signs and symptoms include fatigue, hair loss, weight loss, thickened or flaking nails, anxiety, sleep problems, heat intolerance and sweating, heart palpitations, nausea and diarrhea, difficulty concentrating, hand tremors, high blood pressure, protruding eyes, and a visibly enlarged thyroid (goiter). A complete list can be found here.

How to get Diagnosed

Thyroid disease can be caused by genetics and autoimmune conditions, inflammation after pregnancy or viral infection (also known as thyroiditis), taking certain medicines, a lack of iodine or too much iodine (from foods or medical imaging tests with contrast dye), thyroid nodules, and pituitary tumors. During your office visit, inform your doctor of any symptoms you are experiencing. The thyroid is examined by gently feeling your neck for a goiter or nodules. A blood test (and sometimes a thyroid ultrasound or biopsy) may be ordered to confirm a diagnosis.

Effective Treatments

You can’t prevent thyroid disease (in most cases), and there is no cure for this common, chronic condition. But thankfully, it is treatable! If your thyroid is underactive, your doctor may prescribe thyroid hormone replacement medicine. Your doctor will periodically monitor your thyroid hormone levels and adjust your dose as needed.

If your thyroid is overactive, medicines may be prescribed to stop your thyroid from making too much hormone. For significant cases of hyperthyroidism, treatments may include radioactive iodine therapy or surgery. Thyroid cancer may also be treated with surgery, chemotherapy, or radiation therapy.

If not treated in a timely manner, thyroid disease can lead to other complications including but not limited to abnormal heart rhythm, stroke, congestive heart failure, and depression. But a timely diagnosis and proper treatment can prevent such complications. Be sure to discuss any concerns with your personal doctor.

Growing up in North Philadelphia, the Twin Sister Docs witnessed a massive gap between their community and its healthcare professionals. Boasting a largely African American and Latinx population, the community’s needs were largely neglected by medical establishments made up primarily of non-African American doctors with no ties to the neighborhoods in which they practiced. This neglect not only produced skepticism; it also drove a wedge between the community and the medical services they desperately needed. The Twin Sister Docs, recognizing they have a unique role to play, seek to bridge that gap, restore trust in medical professionals and transform these multicultural communities through reliable health care.