Mark Ruffalo: We’re Heading Toward a National Water Crisis
For the past two years, the 100,000 residents of Flint, Michigan, drank, cooked and bathed with lead-contaminated water. Rates of lead poisoning—which can impair brain development and cause other serious health ailments—among the area's children have skyrocketed, from 5 percent before the water turned bad to 16 percent today.
Residents have long reported brown, bad-tasting and foul-smelling water and unexplained sicknesses. Almost a year ago, water tests showed dangerous levels of lead. Yet state, local and federal officials did nothing. Worse, they assured residents that the water was safe. In recently released emails, state officials demonstrated indifference and even contempt toward the complaints that came mostly from poor, black residents. Furthermore, according to some witnesses and media reports, state officials diluted water samples or took incomplete “slow drip water samples" to game results and claim that the water was safe.
Flint's man-made water disaster is an outrageous tragedy and a human health crisis. And unfortunately, it's not an isolated case. It's one instance in a pattern of government failures to take water testing seriously and respond to evidence of water pollution.
In 2009, federal data revealed that water being delivered to tens of millions of Americans contained illegal concentrations of dangerous chemicals. That contamination has led to widespread ill-effects such as rashes and elevated risk of various diseases and hundreds of thousands of Clean Water Act violations. At congressional hearings that year, Environmental Protection Agency (EPA) officials pointed to failed political leadership under the Bush administration. President Obama promised to turn a new leaf.
Sadly, there have since been numerous high-profile cases of contamination, such as in Toledo, Ohio, in 2014, where agricultural runoff and crumbling infrastructure led to an algal bloom in Lake Erie that made the city's drinking water unsafe. Also in 2014, in West Virginia, a chemical spill contaminated the Elk River, the tap water supply for hundreds of thousands of people. This past August, 3 million gallons of contaminated water were released into the Animas River in Colorado, resulting in lead levels 3,500 times normal and arsenic levels 300 times normal, affecting many communities and farms.
Must-read piece by Michael Moore on #FlintWaterCrisis https://t.co/dIOlmBI8sj @mmflint @ErinBrockovich @MarkRuffalo https://t.co/TYQGI5nsFM— EcoWatch (@EcoWatch)1454162960.0
Then there are the horrific, under-reported cases of water contaminated by drilling and fracking for natural gas and oil, another ongoing man-made disaster where politics has trumped providing safe drinking water.
In spite of concrete evidence of water contamination, Obama's politics—support for natural gas and fracking, particularly around his 2012 reelection—have dictated the EPA's actions. Case in point: Three EPA investigations into drinking water contamination since 2010, in Dimock, Pennsylvania; Pavillion, Wyoming and Parker County, Texas.
In Parker County, the EPA issued an emergency order—much like one they just issued in Flint—compelling fracking company Range Resources to provide drinking water to affected families. Then, in 2012, the EPA cut a deal with the fracking company to shut down the investigation and withdraw the emergency order in exchange for participating in the EPA's national fracking study. Affected residents were left with nothing but polluted water.
My piece in @washingtonpost: #Flint isn’t an anomaly. We’re heading toward a national water crisis. https://t.co/cZwVgRovlR #fracking @potus— Mark Ruffalo (@Mark Ruffalo)1454701523.0
The other cases are equally disturbing. Despite evidence of dangerous water contamination, the EPA dropped investigations and issued rosy news releases that everything was okay. Residents report being told by regional EPA officials, off the record, not to drink their water.
This past year, the EPA released a draft of its national fracking drinking water study with a headline that they did not find evidence of widespread, systemic contamination. Scientists and advocates cried foul, as the substance of the report contradicts that claim and in fact shows many instances and mechanisms of contamination. Now the EPA's independent science advisory body has forcefully echoed that criticism and called for detailed accounting and inclusion of the three investigations.
These cases, along with Flint and many others, demonstrate an epidemic of credibility and trust that is putting people at greater and greater risk.
It's time to acknowledge the national water pollution crisis we face, which will only get worse with climate change wrought by fossil fuels extraction and consumption responsible for fouling so much of our precious water in the first place. Obama should direct his EPA to do its job to help people across the country with water contaminated by drilling and fracking.
Flint must be a clarion call for a new era of routine water testing, full transparency and a commitment to ensuring that all citizens have safe drinking water. Renewed federal investment in our crumbling, lead-ridden drinking water systems is also necessary to help ensure that the tragedy taking place in Flint isn't replicated elsewhere. Residents there and all Americans deserve nothing less.
This op-ed originally appeared in The Washington Post.
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Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
How to Rock Your Walk<p>Walking isn't just fun and healthy. It's accessible.</p><p>"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at <a href="https://mdmercy.com/" target="_blank">Mercy Medical Center in Baltimore</a>. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."</p><p>Want to up your walking game? Try the tips below.</p>
Use Hand Weights<p>Cardio and strength training can go hand-in-hand when you add weights to your walk.</p><p>A <a href="https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx" target="_blank">2019 study</a> found that weight training is good for your heart, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(17)30167-2/abstract" target="_blank">research</a> shows it reduces the risk of developing a <a href="https://www.healthline.com/health/nutrition-metabolism-disorders" target="_blank">metabolic disorder</a> by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.</p><p>Rue suggests not carrying weights for your entire walk.</p><p>"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.</p>
Make It a Circuit<p>As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.</p><p>Rue recommends <a href="https://www.healthline.com/health/exercise-fitness/running-with-weights" target="_blank">avoiding ankle weights</a> during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the <a href="https://www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt" target="_blank">Harvard Health Letter</a>.</p>
Find a Fitness Trail<p>Strength training isn't limited to weights. You can get stronger by <a href="https://www.healthline.com/health/bodyweight-workout" target="_blank">simply using your body</a>.</p><p>Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.</p><p>Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to <a href="https://calisthenics-parks.com/" target="_blank">find one</a>.</p>
Recruit a Friend<p>People who workout together stay healthy together.</p><p><a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3" target="_blank">One study</a> showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.</p><p>Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like <a href="https://www.strava.com/" target="_blank">Strava</a> have social networking features so you can get support from fellow exercisers.</p>
Try Meditation<p>According to the <a href="https://www.nccih.nih.gov/research/statistics/nhis/2017" target="_blank">2017 National Health Interview Survey</a>, published by the National Institutes of Health, meditation is on the rise, and for good reason.</p><p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/29616846/" target="_blank">found</a> that mind-body relaxation practices can regulate inflammation, <a href="https://www.healthline.com/health/biological-rhythms" target="_blank">circadian rhythms</a>, and <a href="https://www.healthline.com/health/glucose" target="_blank">glucose</a> metabolism, as well as lower <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" target="_blank">blood pressure</a>.</p><p>"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.</p><p>You can also play a podcast or download an app like <a href="https://www.headspace.com/headspace-meditation-app" target="_blank">Headspace</a> that has a library of guided meditations to practice while you walk.</p>
Do Fartlek Walks<p>Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workouts, which allow exercisers to accomplish more in less time.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075" target="_blank">One study</a> showed that 10-minute interval training improved <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">cardiometabolic</a> health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489" target="_blank">Research</a> also shows that HIIT workouts increase muscle <a href="https://www.healthline.com/health/fast-twitch-muscles" target="_blank">oxidative</a> capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.</p>
Gradually Increase Pace<p>A faster walking pace is associated with a lower risk of <a href="https://www.healthline.com/health/copd" target="_blank">chronic obstructive pulmonary disease (COPD)</a> and respiratory diseases, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/30303933/" target="_blank">2019 study</a>.</p><p>Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.</p><p>"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."</p>
Add Stairs<p>You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301123?via%3Dihub" target="_blank">decrease the risk of mortality</a> and can easily add a bit more challenge to your walk.</p><p>If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.</p>
Is Your Walk a True Cardio Workout?<p>Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">measure your heart rate</a> using a monitor.</p><p>"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is <a href="https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate" target="_blank">typically calculated</a> by 220 beats per minute minus your age.</p><p>You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.</p><p>"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."</p>
Takeaway<p>By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.</p><p>Simply pick your favorite variation to add some spice to your next walk.</p>
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