It's common to feel tired in our busy lives. But instead of reaching for another coffee, try these easy dietary tweaks to increase your energy levels naturally. 1. Prioritize Protein: Including protein-rich foods in your meals can help stabilize blood sugar levels and keep you feeling full and energized for longer. 2. Explore new grains: Whole grains are healthier than refined ones, with more fiber and B vitamins. This extra nutrition is essential for older adults. Consuming whole grains is a better marker of heart health, with smaller increases in waist size, blood pressure, and blood sugar. 3. Add one fruit or vegetable to your plate: Each fruit and vegetable contains a combination of vitamins, minerals, and antioxidants that fight inflammation. To reap all the benefits, choose a variety of colorful fruits and vegetables. Add greens to soups and sandwiches, broccoli or cauliflower to stir-fries, and mushrooms and peppers to pasta dishes. 4. Load Up on Complex Carbohydrates: Unlike simple carbohydrates found in sugary snacks and refined grains, complex carbohydrates provide a slow and steady release of energy. Add brown rice, quinoa, oats, and whole wheat bread to your diet to sustain energy levels throughout the day. 5. Stay Hydrated: Dehydration can zap your energy levels and leave you feeling tired and lethargic. Drink plenty of water daily to stay hydrated and support optimal bodily functions. 6. Limit Sugar and Processed Foods: While sugary snacks and processed foods may temporarily boost energy, they often lead to energy crashes shortly afterward. Limit your intake of foods high in added sugars and refined carbohydrates, opting instead for whole, nutrient-dense foods that provide sustained energy. 7. Include Energy-Boosting Superfoods: Certain foods are known for their energizing properties and can help combat fatigue naturally. Add bananas, berries, leafy greens, nuts, seeds, and dark chocolate to your diet to boost your energy levels. These small changes can make a big difference in how you feel throughout the day. By fueling your body with the right foods, you can enjoy lasting energy without the caffeine jitters. Credit Sharon Liao https://www.washingtonpost.com/wellness/2024/04/30/energy-boosting-foods-protein-nuts/

During Mental Health Month, it's important to spotlight the unique challenges faced by the Black community in dealing with mental health. For too long, issues like depression and anxiety have been overlooked or misunderstood, leaving many to suffer in silence. However, the tide is turning as individuals, organizations, and communities unite to address these issues head-on and foster a culture of understanding, support, and healing. The Black community faces various barriers when it comes to mental health. Historical traumas, ongoing discrimination, and cultural stigma all play a role. Talking about mental health problems is often seen as a sign of weakness, so many people don't seek help even when they need it. Another critical factor contributing to mental health disparities is the lack of culturally competent care within the healthcare system. Black individuals often encounter healthcare providers who lack understanding or awareness of their unique cultural backgrounds and experiences. This can lead to misdiagnosis, inappropriate treatment, or a lack of trust in the healthcare system. However, despite these challenges, there is cause for hope and optimism. The Black community is increasingly mobilizing to break the silence surrounding mental health and advocate for change. Mental health professionals are working tirelessly to raise awareness, provide education, and create safe spaces for dialogue and support. Social media platforms have also become powerful tools for amplifying voices, sharing resources, and challenging stigma. Education is key. By talking openly about mental health and sharing stories of recovery, we can break down stigma and empower each other. It's also important to ensure everyone can access the support they need through community programs, online resources, or affordable therapy options. As we celebrate Mental Health Month, let's commit to supporting mental wellness in the Black community. Together, we can build a world where mental health is not just a privilege but a fundamental human right for all. Credit Malcolm Venable https://www.bet.com/article/pyhscg/mental-health-awareness-month-addressing-unique-challenges-in-the-black-community

Alcohol, often consumed for relaxation or socialization, can have profound negative impacts on the human body. From the brain to the liver and beyond, excessive alcohol consumption can wreak havoc on various bodily systems, leading to serious health complications and diminishing overall well-being. It is crucial to prevent these alcohol-related issues in our community, which is why increasing awareness about the consequences of underage drinking is so important. Children's brains don't develop until they are 25; therefore, regular alcohol consumption during this critical period can disrupt brain development, leading to long-term cognitive impairments, memory problems, and decreased executive function. Underage drinking is often associated with mental health issues such as depression, anxiety, and substance abuse disorders. Alcohol misuse can impair judgment and exacerbate feelings of loneliness and isolation, further compromising overall well-being and resilience. Addressing underage drinking requires an all-around approach that involves parents, schools, healthcare providers, policymakers, and communities working together to implement evidence-based preventive strategies and interventions. - Education and Awareness: Providing alcohol education programs in schools and communities to increase awareness of the risks associated with underage drinking and promote healthy decision-making skills. - Parental Involvement: Encouraging open communication between parents and adolescents about alcohol use, setting clear expectations and boundaries, and modeling responsible drinking behavior at home. - Enforcing Alcohol Policies: Enforcing laws and regulations that restrict the sale, purchase, and consumption of alcohol by minors, implementing penalties for underage drinking, and providing support for enforcement efforts. - Access to more support groups: Increasing access to mental health services, substance abuse treatment programs, and peer support groups for adolescents struggling with alcohol-related issues and their families. Through our collaborative efforts and a commitment to promoting healthy behaviors and environments, we can put a stop to underage drinking and create a safer and more supportive environment for adolescents to thrive without the burden of alcohol-related harm. Credit Corbin Warnock Underage drinking harms more than the liver, https://www.kxnet.com/news/local-news/underage-drinking-harms-more-than-the-liver/

Mental health encompasses our emotional, psychological, and social wellbeing, and influences our thoughts, feelings, and actions. Yet, misconceptions and stereotypes often relegate mental health to the shadows, perpetuating myths and barriers to seeking help. Mental health problems among young people are on the rise. An especially stark finding of a recent report is that this age group was the least likely to have a common mental disorder 20 years ago. The big question is “why?”. Young people today face unprecedented pressure to excel academically, professionally, and socially. This pressure can manifest in various forms, including academic stress, performance anxiety, and fear of failure. Educational or career success – or failure – is now more visible than ever. The rise of social media has intensified the need to present a perfect image of success. Logging into a social media account invariably brings an announcement about someone being promoted, starting a new job, or taking up an exciting opportunity. Social media feeds are often curated to show only the best moments and accomplishments of people's lives. This can create unrealistic standards of beauty, success, and happiness, which may lead to feelings of insecurity and low self-esteem. Spending more time online and trying to maintain a perfect online persona can worsen these feelings of inadequacy and isolation. Mental health awareness Mental health has become more visible and openly discussed in the last two decades, reducing stigma and increasing access to resources. However, this has also created new challenges for young people managing their mental health. Increased awareness has empowered young people to seek help and speak out about their struggles. The current discourse around mental health has led to a belief that individuals are solely responsible for their own mental well-being. This has created a sense of pressure for people to find ways to be mentally healthy and resilient, which can be particularly tough for young people who are already dealing with challenging circumstances and associated mental health issues. As a result, they may feel ashamed and blame themselves for their struggles. All of these factors are interconnected and it's challenging to isolate a single solution. However, our advice to everyone, regardless of age, is to actively participate in each aspect of your life whenever possible, step outside of your comfort zone, and appreciate the little victories. Credit The Conversation https://theconversation.com/why-do-young-people-have-such-poor-mental-health-a-psychologist-explains-224670

April is National Child Abuse Prevention Month; it is time to recognize the importance of families and communities working together to prevent child abuse and neglect. Childhood is meant to be a time of innocence, growth, and exploration. However, for millions of children worldwide, it's a period scarred by the trauma of abuse. Child abuse comes in many forms—physical, emotional, sexual, and neglect—and its consequences can be devastating, affecting children's physical and mental health. As a society, it is our collective responsibility to prioritize the prevention of child abuse, ensuring that every child grows up in a safe and nurturing environment. Here are a few tips for parents and communities on what they can do to keep their children safe. For Parents -Trust your kids. If your child shares something that worries you, it's important to ask them to tell you more about it. -Monitor their internet usage closely. Adults use the internet to gain children's trust and lure them into meetings. Teach Your Kids - Their body belongs to them, and they can say "NO" if someone makes them feel scared or uncomfortable. - Trust your gut because it may be an early warning sign of danger. - Don't keep secrets from parents. - Let them know that safe grown-ups don't ask for kids' help. They ask other grown-ups. Your kids shouldn’t speak to strangers if they are not in the presence of an adult they know. For the Community - Provide accessible resources and support services. - Promote collaboration among community members to help create a protective buffer against abuse. - Have community-based initiatives like neighborhood watch programs, parent support groups, and youth mentoring programs. Together, we can create a world where every child grows up free from the fear of abuse. Prioritizing our children's safety and well-being, they are tomorrow's future leaders, innovators, and caregivers. Credit Pennstate Health News Preventing child abuse: How parents can keep their children safe https://pennstatehealthnews.org/2024/04/preventing-child-abuse-how-parents-can-keep-their-children-safe/

There is a profound and troubling disparity that exists in maternal healthcare: Black women face significantly higher rates of maternal mortality and morbidity compared to other races. Black Maternal Health Week, observed annually, serves as a critical moment for reflection, education, and advocacy to address these alarming statistics and foster change. Black women are three to four times more likely to die from pregnancy-related complications than white women, regardless of income or education level. This crisis exceeds socioeconomic boundaries, highlighting systemic issues deeply rooted in racial inequality and healthcare disparities. There are many reasons for this. Black women often don't have the same access to good healthcare. Sometimes, doctors and nurses don't treat them as well as they should because of their race, and higher rates of chronic health conditions among Black women all play a role in perpetuating these disparities. Black Maternal Health Week provides a platform to amplify the voices of Black mothers and healthcare professionals directly impacted by these issues. Through storytelling, advocacy, and community engagement, this week-long observance aims to center the experiences of Black women, highlighting their resilience and strength in the face of adversity. Empowerment is a central theme of Black Maternal Health Week. Our Bodies still belong to us: Reproductive Justice now! By providing education, resources, and support, communities can empower Black mothers to advocate for their health and well-being. By standing together in solidarity and centering the voices of Black mothers, we can strive towards a future where every mother has the opportunity to thrive and every child is born into a world where their well-being is valued and protected. Credit Kaci Jones Why diversity in maternal health is important, https://www.qcnews.com/healthcare/why-diversity-in-maternal-health-is-important/

In today's world, it is easy to get caught up with responsibilities, deadlines, and commitments. Our physical health is a crucial aspect of our lives that we often tend to overlook. We live in bodies designed for movement, yet many spend most of our days sitting in front of screens or confined to sedentary lifestyles. However, adding exercise to our daily routines isn't just about losing weight—it's about building good habits and turning exercise into a lifestyle. Exercise is often associated with physical fitness, but its benefits extend beyond muscle and bone. Regular physical activity also improves mental health and cognitive function, while reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers. When exercising, our bodies release endorphins, neurotransmitters responsible for feelings of happiness and well-being. This natural high boosts our mood and serves as a powerful antidote to stress and anxiety. Despite all the benefits of exercising, many still struggle to make it a consistent part of their lives. Time constraints, financial limitations, and lack of motivation are common barriers that prevent individuals from prioritizing physical activity. However, it's essential to recognize that exercise shouldn't be a complicated gym session or a high-intensity workout. Even simple activities like walking, gardening, or dancing can provide significant health benefits. By adding exercise into our daily routines, we honor our evolutionary roots and unlock the full potential of our physical, mental, and emotional well-being. So, let's lace up our sneakers, stretch our muscles, and begin a journey of self-discovery. Credit : Katie Monteleone The human body is made for movement! https://www.npr.org/2024/03/22/1239553053/the-human-body-is-made-for-movement-simple-ideas-to-get-us-moving-more

Our immune system is a complex network of cells, tissues, and organs working together to defend against invaders like bacteria, viruses, and other harmful substances. A strong immune system can fight everything from the common cold or flu to harmful parasites and cancer cells. In contrast, a compromised immune system leaves us vulnerable to germs and weakens our healing ability. It is necessary for us to keep our immune system strong in order to stay healthy. Here are nine ways to naturally boost your immune system: 1. Get enough sleep : Sleep is crucial in strengthening your immune system. During sleep, your body repairs itself, enhancing certain immune functions. Lack of sleep can impair the production of infection-fighting antibodies and cells, making you more susceptible to illnesses. 2. Adopting healthy eating habits : A healthy diet of whole plant foods ensures we get various nutrients. These include foods like fruits, vegetables, nuts, and seeds, which are rich in nutrients and antioxidants that may give you an edge against harmful pathogens. 3. Stay Hydrated : Drinking lots of water throughout the day helps flush out toxins and keeps your immune system functioning. 4. Start Exercising : Regular exercise works wonders for your body—it keeps your heart in top shape, strengthens muscles, and keeps your joints flexible. Beyond maintaining a healthy weight, it's also a mood-boosting activity that release endorphins. 5. Manage Your Stress Levels : Stress harms your immune system. Chronic stress and inflammation contribute to the development and progression of many diseases. Meditation, yoga, journaling, and other mindfulness practices can help you manage anxiety. Be sure to allocate time each day for yourself and stress management, even if it's just a few minutes of deep breathing or an evening walk. 6. Take Supplements/ Vitamins : Supplements are a wide range of products like vitamins, minerals, herbs, and other botanicals people take in addition to daily food. Popular products like vitamin C, ginger, elderberry, garlic, and probiotics help support your immune health. 7. Stay Connected : Maintaining social connections and having a supportive network is a massive booster for your immune system, just as isolation and loneliness increase stress and weaken your immune system. 8. Limit Alcohol and Tobacco Consumption : Excessive alcohol consumption and smoking can weaken your immune system. The autoimmune disease, rheumatoid arthritis, is a well-known culprit of smoking. Seek help if you can't control your drinking or smoking addictions. 9. Stay updated with your Vaccinations : Vaccinations help your body fight disease faster and more efficiently. Staying up-to-date with vaccinations is useful in boosting overall immunity and avoiding illness. A strong immune system is your body's resilient shield, keeping you well-guarded against various illnesses and infections. Prioritize sleep, nourish your body with a diet rich in whole foods, manage stress, and stay hydrated. Credit : Nicole Roberts 9 Tips To Boost Your Immune System Naturally, https://www.forbes.com/sites/nicoleroberts/2023/12/10/9-tips-to-boost-your-immune-system-naturally/?sh=33507b2c11df

Mindfulness means focusing on the present moment while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations. The concepts of mindfulness apply to mindful eating as well. It's about eating consciously, engaging all your senses, and acknowledging responses, feelings, and physical cues like hunger or fullness. Mindful eating helps make healthier food choices and develop habits that benefit physical and mental health. Here are six mindful eating tips to get started eating more mindfully: 1. Begin with your grocery list. Consider the health value of everything you add to your list and stick to it. Don't start impulse buying when you're grocery shopping. Fill most of your cart in the produce section and avoid the center aisles—heavy with processed foods — and the chips and candy at the check-out counter. 2. Come to the kitchen when you have an appetite, not when you are starving. If you skip meals, you may be so eager to get anything in your stomach that your priority is filling the void instead of enjoying your food. 3. Start with a small portion. It may be helpful to limit the size of your plate. 4. Learn to appreciate your food. Before you eat, express your gratitude for the opportunity to enjoy delicious food and the companions you're enjoying it with. 5. Bring all your senses to the meal. When cooking, serving, and eating your food, pay attention to color, texture, and aroma as you prepare it. As you chew your food, try identifying all the ingredients, especially seasonings. 6. Take small bites. It's easier to taste food completely when your mouth isn't full. Put down your utensil between bites. Credit Christopher Willard 6 Ways to Practice Mindful Eating https://www.mindful.org/6-ways-practice-mindful-eating/