Saturday, June 26, 2010

Ever been to a protest?

The G8/G20 Summit is being held in Toronto and I am traveling down to see what all the hub bub is about. Never been to a protest, but its been on my bucket list.

Anyways, here's what I've read up about attending a protest...

Well it seems that protestors are always being gassed and water cannoned. Here are some useful info to protect yourself if you decide to go to a protest. I guess a yellow raincoat, swimming goggles and an umbrella would also be useful!

This useful info comes from the Activism Info Page.

Here is a basic list of supplies to bring for your first aid kit, and to donate to the medical team.

* water (as much as you can carry. this is for you and your friends to drink, for irrigating eyes and wounds, for cooling off. it's worth its weight--bring lots)

* several pairs of vinyl gloves (protect against blood AND pepper spray, latex works but is a common allergen)

* change &/or card for telephone call

* paper, pen, duct tape, marker

* wound care supplies (Band-aids, steri-strips, 2x2 & 4x4 bandages, 1st aid tape, Bactroban or other antiseptic)

* ace bandage

* chemical weapons decontamination supplies (3 small bottles of canola oil, alcohol, and a solution of liquid antacid/water, 1:1 ratio--this in a spray bottle, lots of gauze sponges or clean rags, stored in several small plastic bags)

* small tampons (good for nose bleeds)

* tongue depressors (for splinting)

* clean shirt in plastic bag (to change into if you get heavily gassed)

* sun screen or rain gear, weather depending

* Emergen-C (or other powdered electrolyte mix)

* Rescue Remedy (good for shock, trauma)

* snacks

* tube of cake icing (or hard candy--good for raising blood sugar)

* aspirin, ibuprofen

* inhaler, epinephrine, benadryl (for those qualified to use them)


WHAT TO WEAR

* comfortable, protective shoes that you can run in

* clothing which covers most of your skin to protect from sun and pepper spray exposure

* shatter-resistant eye protection ie: sunglasses, swim goggles, or gas mask

* gas mask or goggles paired with a respirator or bandanna to protect during chemical weapons deployment

* weather-related gear (i.e.: rain gear or sun hat)

* heavy-duty gloves if you plan to handle hot tear gas canisters

* fresh clothes in plastic bag (in case yours get contaminated)

* a cap or hat to protect you from the sun and from chemical weapons

WHAT TO BRING

* lots of water in plastic bottle with squirt or spray top, to drink and to wash off your skin or eyes if needed
* energy snacks

* identification and/or emergency contact information.

* just enough money for pay-phone, food, transportation

* watch, paper, pen for accurate documentation of events, police brutality, injuries

* water- or alcohol-based sunscreen

* your inhaler, epipen, insulin or other medication if you require it

* several days of your prescription medication and doctor's note in case of arrest

* menstrual pads, if needed. Avoid using tampons--if you're arrested you may not have a chance to change it (tampons left in more than six hours increase your risk of developing toxic shock syndrome)

ACTION FASHION FAUX PAS

* Don't put vaseline, mineral oil, oil-based sunscreen or moisturizers on skin as they can trap chemicals.

* Don't wear contact lenses, which can trap irritating chemicals underneath.

* Don't wear things which can easily be grabbed (i.e.: dangly earrings or other jewelry, ties, loose hair)

* Don't go to the demo alone if you can help it. It is best to go with an affinity group, or some friends who know you well.

* Don't forget to sleep, eat, and drink lots of water. No matter how well rested and prepared we are and how tight our plan of action is with our affinity group, we can never really predict what will happen in an action, how the police will (over)react to our demonstration, no matter how peaceful we may be.

Tear gas and pepper spray can be sprayed from small hand-held dispensers or large fire-extinguisher size tanks. Pepper spray also comes in plastic projectiles which are fired at the chest to knock the wind out of a person, who then takes a deep breath, of pepper from the burst projectile. Tear gas is most commonly deployed via canisters, which are fired into crowds, sometimes directly at people. It's important that you know not to pick up the canisters without gloves as they are extremely hot. Be aware that the time it takes you to throw it will allow you to be heavily exposed.
How They Affect You:
Both tear gas and pepper spray are skin irritants, causing burning pain and excess drainage from eyes, nose, mouth and breathing passages. Pepper spray is more popular with authorities as an agent of control because of its immediate pain-causing qualities. It is harder to remove from the skin and has the capacity to cause first degree burns.

If you are exposed to either, you may experience:

* stinging, burning in your eyes, nose, mouth and skin

* excessive tearing, causing your vision to blur

* runny nose

* increased salivation

* coughing and difficulty breathing

* disorientation, confusion and sometimes panic

* intense anger from pepper spray exposure is a common response; this can be useful if you are prepared for it and are able to focus it towards recovery and returning to the action.

The good news is that this is temporary.

Discomfort from tear gas usually disappears after 5-30 minutes, while the worst pepper spray discomfort may take 20 minutes to 2 hours to subside. The effects of both diminish sooner with treatment. Because pepper spray penetrates to the nerve endings, its effects may last for hours after removal from the skin.

There are many myths about treatment and prevention. Much of this misinformation is potentially dangerous. Some of it, if applied, could greatly increase or prolong a person's reaction to exposure, or at the very least provide a false sense of security.
Prevention:
For most healthy people, the effects of tear gas and pepper spray are temporary. However, for some people the effects can be long-lasting and life-threatening.

People with the conditions listed below should be aware of these risks and may want to try and avoid exposure. Please be aware that in intense actions, police behavior can be unpredictable, and avoidance is not always possible.
Conditions:

* Folks with respiratory diseases, such as asthma, emphysema, etc. risk exacerbation, or permanent damage if exposed.

* Vulnerable people such as infants, the elderly, and the immune compromised, risk intensified and possibly life-threatening responses.

* Anyone with chronic health conditions or those on medications that weaken the immune system, (ie: chemotherapy, Lupus, HIV, radiation, or long-term corticosteroids such as prednisone) risk exacerbation of illness, intensified response and possible delayed recovery.

* Women who are or could be pregnant, or who are trying to get pregnant, may be at risk of spontaneous abortion, or increased risk of birth defects.

* Nursing mothers risk passing toxins on to their infant.

* Folks with skin conditions (ie: severe acne, psoriasis, or eczema) and eye conditions (ie: conjunctivitis or uveitis) risk an intensified response.

* People wearing contact lenses may experience increased eye irritation and damage due to chemicals being trapped under the lenses.

Protection:

* Avoid use of oils, lotions and detergents because they can trap the chemicals and thereby prolong exposure. Wash your clothes, your hair and your skin beforehand in a detergent-free soap (such as Dr.Bronner's or most eco-friendly products).

* We recommend using a water or alcohol-based sunscreen (rather than oil-based). If your choice is between oil-based or nothing, we advocate using the sunscreen. Getting pepper sprayed on top of a sunburn is not fun.

* We also recommend minimizing skin exposure by covering up as much as possible. This can also protect you from the sun, as can a big hat.

* Gas masks provide the best facial protection, if properly fitted and sealed. Alternatively, goggles (with shatter-proof lenses), respirators, even a wet bandana over the nose and mouth will help.

How to deal:

* STAY CALM. Panicking increases the irritation. Breathe slowly and remember it is only temporary.

* If you see it coming or get a warning, put on protective gear, if able, try to move away or get upwind.

* Blow your nose, rinse your mouth, cough and spit. Try not to swallow.

* If you wear contacts, try to remove the lenses or get someone to remove them for you, with CLEAN, uncontaminated fingers.

* DO NOT RUB IT IN.

Remedies
We have been doing trials with pepper spray to find good remedies and have found some things will definitely help minimize the discomfort. None of these are miracle cures; using these remedies will help people to feel better faster, but it will still take time.

For the eyes and mouth:

We recommend a solution of half liquid antacid (like Maalox) and half water. A spray bottle is ideal but a bottle that has a squirt cap works as well. Always irrigate from the inside corner of the eye towards the outside, with head tilted back and slightly towards the side being rinsed. It seems from our trials that it needs to get into the eye to help. This means that if the sprayed person says it's okay you should try to open their eye for them. They most likely won't be able/willing to open it themselves, and opening will cause a temporary increase in pain, but the solution does help. It works great as a mouth rinse too.

For the skin:

We recommend canola oil followed by alcohol. Carefully avoiding the eyes, vigorously wipe the skin that was exposed to the chemical with a rag or gauze sponge saturated with canola oil. Follow this immediately with a rubbing of alcohol. Remember that alcohol in the eyes hurts A LOT. Anyone whose eyes you get alcohol in will not be your friend.
Secondary treatments can include: spitting, blowing your nose, coughing up mucous (you don't want to swallow these chemicals!), walking around with your arms outstretched, removing contaminated clothing, and taking a cool shower. In fact, it is essential to shower and wash your clothes (this time in real detergents--no eco-friendly stuff here) as soon as you are able. This shit is toxic, and will continually contaminate you and everyone around you until you get rid of it. Until then, try not to touch your eyes or your face, or other people, furniture, carpets etc. to avoid further contamination.Remember, it is only temporary.

Thursday, June 24, 2010

Aerobic Exercise: What is the Right Amount?

Here's an article by Simeon Margolis, M.D., Ph.D.. Check out is articles on Yahoo! Health.



Although there are many forms of aerobic exercise, I will focus on walking--the most convenient and common type of aerobic exercise. So what is the right amount of exercise, and why is it important?

Aim for 30 minutes a day/5 days a week

Most of us know that the major benefits of aerobic exercise are increased fitness and maintenance or loss of weight. The American Heart Association (AHA) and the American College of Sports Medicine (ACSM) recommend that adults walk at a moderate pace (2 to 3 miles per hour or briskly enough to noticeably increase their heart rate) for 30 minutes at least 5 days a week. The 30 minute minimum can be achieved by performing several bouts, each lasting 10 minutes or more.

Improved fitness brings benefits but also risks

Improving fitness offers a number of health benefits that we all need, such as better circulation, lower blood pressure, and overall increased strength. Also, research shows that aerobic exercise improves mood and helps with better brain function in older adults. What could be better?

But there are some risks. According to Dr. Kerry Stewart, exercise physiologist and Professor of Medicine at Johns Hopkins School of Medicine, the results of many studies show that while individuals who consistently do more vigorous exercises accrue greater benefits, they are also at an increased risk of musculoskeletal injury. Jogging and other vigorous exercises also raises the risk of sudden death. The AHA and ACSM define vigorous-intensity exercise, exemplified by jogging, as causing rapid breathing and a substantial increase in heart rate.

Given this, couch potatoes, people over the age of 65, and those with heart conditions or high blood pressure should contact their doctor before beginning even a program of moderately brisk walking. Also, those who have been walking at a moderate rate should consider speaking to their doctor before embarking on more intensive exercises. Already vigorous exercisers should check with their doctor if contemplating moving up to running in marathons--an increasingly popular activity for people of all ages.

For weight loss

It's worth noting that First Lady Michelle Obama has championed the Let's Move campaign, advocating 60 minutes of active play each day for children in an effort to cut down on the epidemic of childhood obesity in the U.S.

It may come as a surprise that walking at a brisk pace for 35 minutes only burns about 150 calories. So, if you're interested in losing weight, it is necessary to walk for about one hour every day. If you aren't used to this amount of activity, start out in smaller increments and build up. (I am a regular walker trying to lose weight, and though not a youngster, I have found that 60 minute walks become difficult and tiring.)

Other physical activities

The AHA and ACSM also recommend that every adult should perform activities that maintain or increase muscular strength and endurance at least two days each week.

Elderly individuals should also carry out exercises to improve their balance. Poor balance contributes importantly to falls that can cause debilitating hip fractures and even death from brain injuries. Just this week my older brother called to tell me that he lost his balance and fell (but was not injured) while walking to his garage. The National Institute on Aging website details exercises that help improve strength and balance.

How to maintain an exercise program

* Schedule your exercise time like a business or doctor's appointment
* Walk with a family member or friend
* If time constraints are a problem, consider using a pedometer to count 10,000 steps a day. In this way exercise is spread out in the course of a day so that it isn't necessary to spend 30 or more minutes exercising at a time.

Wednesday, June 23, 2010

5 Easy Ways to Keep Your Brain Sharp

1. Chill Out

The brain remembers better when it’s relaxed, say researchers at the California Institute of Technology, so take a few minutes each day to breathe deeply or meditate. "The positive of meditation is you have focused concentration and relaxation taking place at the same time," says Elizabeth Edgerly, PhD, spokesperson for the Alzheimer's Association. "Researchers believe those things are good because they're developing new connections for your brain cells."

2. Focus on the Future

People who regularly made plans and looked forward to upcoming events had a 50 percent reduced risk of Alzheimer’s disease, according to a recent study. But don’t worry if your calendar isn’t overflowing with life-changing events. Something as simple as setting a goal to have a weekly coffee date with a friend (and keeping it) will do. "Psychologically it keeps us motivated," Dr. Edgerly says. "There's evidence that people who have a purpose in life or who are working on long-or short-term goals appear to do better." In other words, keep your brain looking forward.

3. Go for a Walk

Mildly elevated glucose levels (even if you don’t have diabetes) can harm the area of the brain that helps you form memories, say Columbia University researchers. Experts agree that physical activity can help get blood glucose down to normal levels. In fact, the strongest evidence is regarding the effect of physical activity on the brain. Dr. Edgerly says, "When you exercise, you release chemicals that are good for your brain. It's like a mini fountain of youth in your brain, and the only way you can get it is exercise." In other words, when you take care of your heart, you take care of your brain.

4. Snack on Berries

Blueberries have compounds called anthocyanins that help communication between brain cells and appear to improve memory, says Robert Krikorian, PhD, professor of psychiatry and behavioral neuroscience at the University of Cincinnati. In general, Dr. Edgerly says the darker the fruit or vegetable, the better. She adds, "It's a healthy, well-rounded diet, especially one that mimics a Mediterranean diet, and that's fish, lots of fruits and vegetables, and red wine, everyone likes the red wine part."

5. Learn Something New

Take a Spanish class online, join a knitting club, or learn to play poker. A UC Irvine study found that mental stimulation limits the debilitating effects of aging on memory and the mind. But the best thing for your brain, Dr. Edgerly insists, is when you combine learning something new with physical activity. "It should be something like dancing, or coaching a sport. Or go learn golf with your girlfriends. That sort of thing is even better for your brain than, say, a crossword puzzle.”