Protein is often thought of as the “muscle nutrient,” but the truth is, it’s essential for everyone—not just athletes or gym-goers. From supporting your immune system to maintaining healthy skin, hair, and nails, protein plays a crucial role in how your body functions every day. Why Protein Matters Everyday activities—such as walking, working, carrying groceries, and even standing up—cause your muscles and tissues to work. Protein provides the amino acids your body uses to repair, rebuild, and stay strong. Without enough, you may feel tired, recover more slowly from daily tasks, or even lose muscle as you age. The minimum guideline is about 0.8 grams of protein per kilogram of body weight per day. But that’s to prevent deficiency. Most people—especially those who want to stay strong, healthy, and energized—benefit from 1.2–2.0 grams of protein per kilogram of body weight daily (roughly 0.5–0.9 grams per pound). If you weigh 150 pounds, that’s about 80–135 grams of protein each day. Everyday Sources of Protein Getting enough protein doesn’t mean eating like a bodybuilder. Many everyday foods can help you hit your target: Animal-based: eggs, chicken, fish, lean beef, milk, Greek yogurt, cottage cheese Plant-based: beans, lentils, quinoa, tofu, tempeh, edamame, nuts, and seeds A mix of protein-rich foods throughout the day is the simplest way to meet your needs. It’s not just the total amount that matters—spreading your intake throughout the day helps your body use it more effectively. Try to include a source of protein in each meal and snack, aiming for 20–30 grams per serving. Think of protein as your body’s daily investment in strength and health. The more consistently you provide your body with what it needs, the more it will reward you with increased energy, resilience, and long-term vitality. Credit Leah Vichas, How Much Protein Do I Need to Build Muscle https://healthnewshub.org/how-much-protein-do-i-need-to-build-muscle/

We’ve all heard it: eating more fruits and vegetables is one of the simplest ways to improve health, lower disease risk, and boost energy. Yet knowing it and doing it are two different things. Between busy schedules, convenient foods, and old habits, produce often gets sidelined. The good news? With a little strategy, it doesn’t have to be. Here’s a simple 5-step plan to help you naturally add more produce into your day: 1. Know the goal, but start small Health experts often recommend aiming for at least five servings of fruits and vegetables a day. That might sound overwhelming if you’re not used to it, but you don’t need to overhaul your entire diet overnight. Instead, start by adding one extra serving each day. That could mean an apple with lunch, a handful of baby carrots before dinner, or a side salad at night. Small steps add up—and over time, your taste buds and habits will adjust. 2. Select smarter snacks Snacks are a hidden opportunity to boost your produce intake. Instead of chips or cookies, keep fresh fruit, cut-up veggies, or cherry tomatoes on hand. Pair them with something satisfying like hummus, nut butter, or cheese, and you’ll get a snack that’s both nutritious and filling. The key is having them ready to grab—because when hunger hits, convenience wins. 3. Stock your freezer Fresh produce is great, but it’s not always realistic to shop and prep every few days. Frozen fruits and veggies are just as nutritious, last longer, and make healthy eating much easier. Toss frozen berries into yogurt, blend spinach into soups, or sauté a bag of frozen mixed vegetables for a quick side dish at dinner. Stocking your freezer ensures you always have produce on hand, even when your fridge is bare. 4. Sneak in extra veggies You don’t always have to eat vegetables on their own—sometimes the easiest way to get more in is to sneak them into meals you already enjoy.  Add spinach or mushrooms to scrambled eggs, toss peppers and onions into pasta sauce, or grate zucchini into muffins. These minor tweaks can increase nutrients and make all the difference. 5. Give smoothies a try Smoothies are one of the most versatile ways to pack in more produce. Blend up a banana, frozen berries, a handful of spinach, and some milk or yogurt, and you’ve got two or three servings in one glass. Experiment with different combinations and keep frozen fruit on hand so it’s quick and easy. Eating more fruits and vegetables doesn’t require a complete diet overhaul—just consistent, intentional choices. By starting small, making smarter swaps, and finding simple ways to fit produce into your routine, you’ll not only increase your intake but also build habits that support lasting health and energy. Credit Julie Corliss A 5-step plan to eat more produce https://www.health.harvard.edu/heart-health/a-5-step-plan-to-eat-more-produce

Your immune system is your body’s frontline defense, working around the clock to protect you from illness. While no single habit can guarantee perfect health, adopting certain daily practices can strengthen your immunity and help you stay resilient. Here are six habits to weave into your routine: 1. Eat the Rainbow Colorful fruits and vegetables are packed with vitamins, minerals, and antioxidants that support immune function. Red bell peppers, leafy greens, berries, carrots, and citrus fruits all offer unique nutrients that help your body fight inflammation and protect cells from damage. The more variety and color on your plate, the stronger your nutritional foundation will be. 2. Exercise Regularly Physical activity improves circulation, reduces inflammation, and supports overall immune health. Moderate, consistent exercise—such as brisk walking, cycling, or strength training—helps immune cells move more efficiently throughout the body. Aim for at least 150 minutes of moderate activity per week to keep your system strong. 3. Manage Stress and Care for Mental Health Chronic stress can suppress immune function, making you more susceptible to illness. Building stress-reducing practices into your life—such as mindfulness, journaling, yoga, or deep breathing—helps regulate cortisol levels and supports a balanced immune response. Taking care of your mental health is just as important as caring for your physical health. 4. Get Enough Sleep During sleep, your body repairs itself and produces infection-fighting cells and antibodies. Adults generally need 7–9 hours of quality rest each night. Creating a calming bedtime routine, limiting screen time before bed, and maintaining a consistent sleep schedule can help you recharge and keep your immune system sharp. 5. Understand the Role of Micronutrients Micronutrients like vitamin C, vitamin D, zinc, and selenium play crucial roles in immune defense. While a balanced diet is the best way to get these nutrients, some people may need supplements—especially vitamin D during the winter months. Knowing which vitamins and minerals support your immunity empowers you to make smarter food choices and fill in any nutritional gaps. 6. Support Gut Health with Probiotics A large portion of your immune system resides in your gut. Probiotics—beneficial bacteria found in foods like yogurt, sauerkraut, and kimchi—help maintain a healthy balance of gut flora, which strengthens immune defenses. Adding probiotic-rich foods (or a supplement, if needed) can improve digestion and support overall immune resilience. Your immune system thrives when you treat your body with care and consistency. By fueling yourself with colorful foods, staying active, managing stress, prioritizing sleep, paying attention to nutrients, and supporting your gut, you create a strong foundation for long-term health. Credit Helen Vik 6 immune-boosting habits to help you stay well https://www.multicare.org/vitals/6-immune-boosting-habits-to-help-you-stay-well/

Life doesn't always go the way we expect. Stressful moments, misunderstandings, and setbacks are inevitable—but how we respond to them can make all the difference. Emotional regulation isn't about suppressing feelings or pretending to be happy all the time; it's about managing emotions in a healthy way so they don't control your thoughts, decisions, and relationships. Here are some strategies to help you navigate emotions with more balance and clarity: Name What You're Feeling One of the simplest but most powerful steps is to label your emotions. Neuroscientists call this affect labeling, and research shows that putting feelings into words can reduce their intensity. Instead of saying "I'm upset," try saying, "I feel disappointed because my effort wasn't recognized." Naming the feeling gives your brain space to process it rather than react impulsively. Pause Before You React When emotions are high, it's tempting to fire off a text, raise your voice, or make a snap decision. Creating a short pause—counting to ten, taking a few slow breaths, or stepping outside—helps activate the prefrontal cortex, the part of your brain responsible for rational thinking. That pause often prevents regret later. Practice Mindful Awareness Mindfulness isn't just meditation—it's paying attention to your present moment without judgment. Notice what's happening in your body: is your heart racing, are your shoulders tense, is your breathing shallow? Acknowledging these physical signals early can help you shift before emotions overwhelm you. Challenge Unhelpful Thoughts Emotions are closely tied to thoughts. If you're feeling anxious, ask yourself: "Is this thought a fact or an assumption?" If you're angry, ask: "Am I interpreting this in the worst possible way?" By reframing your thoughts, you often shift the emotion that follows.  Use Grounding Techniques When emotions feel overwhelming, grounding exercises bring your focus back to the present. Try the 5-4-3-2-1 technique: 5 things you can see 4 things you can touch 3 things you can hear 2 things you can smell 1 thing you can taste This helps calm your nervous system and bring perspective. Seek Support When Needed Sometimes emotions feel too heavy to manage alone. Talking to a trusted friend, counselor, or therapist can provide perspective, validation, and tools you may not have considered. Emotional regulation is a skill—getting guidance is part of building it. Better emotional regulation doesn't mean never feeling upset—it means handling your feelings in a way that aligns with your values, protects your relationships, and supports your well-being. With consistent practice, you can respond to life's challenges with more clarity, composure, and confidence. Credit Peter O'Dowd, Samantha Raphelson, How to better regulate emotions https://www.kuaf.com/2025-08-07/how-to-better-regulate-emotions

When it comes to improving your health, one of the simplest and most effective habits you can build is walking at a brisk pace. A recent study published in the American Journal of Preventive Medicine found that walking briskly for just 15 minutes a day is linked to a significantly lower risk of death, even lower than strolling for much longer. The study is also the first to examine the health effects of walking pace in predominantly low-income and Black communities. Researchers emphasized that these communities often face economic barriers and are more likely to live in areas with little access to safe walking spaces, making the findings especially impactful. The Power of Brisk Walking Brisk walking—moving fast enough to raise your heart rate and leave you slightly out of breath—can do wonders for your body. It helps: Improve heart and lung health Lower blood pressure and blood sugar Maintain a healthy weight Reduce stress and boost mood Strengthen muscles and joints You don’t need fancy equipment or a gym membership to get started. All you need is a comfortable pair of shoes and a safe space to move. Making Movement Work for You Many people, especially in Black communities, face barriers to regular exercise—like limited time or lack of green space. But even short walks during lunch breaks, walking to run errands, or starting a small walking group with neighbors can add up over time. The key is consistency and pace. Walking with purpose, even for just 10–15 minutes a day, can support your heart and your long-term health. So take that first step. A brisk walk today can be the beginning of a longer, healthier tomorrow. Credit Gigen Mammoser Brisk Walking May Help You Live Longer, Lower Cardiovascular Disease Risk https://www.healthline.com/health-news/brisk-walking-may-lower-cardiovascular-disease-risk

Mental health is health, and in 2025, there's no reason we should still be silent about it — especially in Black and Brown communities, where the burden is often heavier, but access to care and support remains limited. At the Black Physicians & Healthcare Network (BPHN), we recognize the significant impact of this care and connection gap. For too long, stigma, lack of culturally competent providers, and generational silence have kept many from seeking help when they need it most. But the tide is turning — and we're here to push that change forward. Too many of us were raised to be strong, to keep things inside, and to carry on no matter what. But unspoken stress doesn't disappear — it builds. And when we don't give ourselves space to process, talk, or heal, it can erupt in ways that hurt our relationships, our health, and our peace of mind. Mental health challenges don't mean you're weak. They mean you're human, and like any health issue, they deserve care, attention, and real solutions. What It Means to Bridge the Gap At BPHN, we exist to close the distance between our community and the support it deserves. That means creating pathways to providers who reflect our lived experiences, who understand the cultural context we bring with us, and who help us feel safe and seen. It also means changing the language and the mindset. Moving away from silence, shame, or judgment — and toward open dialogue, education, and empowerment. Because when people know they're not alone, they're far more likely to reach out, to speak up, and to start healing. This work doesn't stop with one organization. It takes a collective effort — from families, churches, schools, and local leaders — to shift how we view and prioritize mental health. That's why BPHN was proud to be featured recently on Montgomery Community Media, highlighting the importance of minority mental health and the barriers we're working to break down every day. If you haven't seen it yet, we encourage you to check out the full story: Spotlight on Minority Mental Health – Montgomery Community Media Let this be the year you stop waiting to feel better and start talking about what you need. Your mental health matters — and there's no shame in caring for it. Take the first step towards a healthier you, and inspire others to do the same. Credit Liz Feldman Spotlight on Minority Mental Health https://www.mymcmedia.org/spotlight-on-minority-mental-health/

Could a simple daily supplement help you age more gracefully? Emerging research suggests that vitamin D — long recognized for its role in supporting bone health — may also play a significant role in slowing the aging process. Often called the 'sunshine vitamin,' vitamin D is produced when your skin is exposed to sunlight. It helps regulate calcium and phosphate levels, which are essential for maintaining healthy bones, teeth, and muscles. However, in recent years, scientists have begun to uncover vitamin D's more profound influence on the body, particularly its impact on aging. New studies suggest that maintaining adequate vitamin D levels helps protect against the chronic inflammation, immune decline, and oxidative stress that contribute to biological aging. In other words, vitamin D might be doing more than just strengthening your bones — it could be keeping your cells young. Recent findings published in journals such as Aging Cell and The Journal of Gerontology suggest a connection between vitamin D and longer telomeres — the protective caps on the ends of chromosomes that naturally shorten as we age. Shorter telomeres are associated with a higher risk of chronic diseases and a shorter lifespan. Beyond its potential to slow the aging process, vitamin D offers a wide range of health benefits: Strengthens bones and teeth by aiding calcium absorption Supports immune function, helping to defend against infections Reduces inflammation, a key driver of many chronic diseases Improves mood and may help reduce symptoms of depression Supports muscle strength, reducing the risk of falls in older adults Lowers the risk of certain diseases, including heart disease, diabetes, and some cancers How to Boost Your Vitamin D Intake Many people don't get enough vitamin D through sunlight or diet alone. Here are a few ways to boost your intake: 1. Get Safe Sun Exposure Spending 10–30 minutes in direct sunlight several times a week can help the body produce vitamin D naturally. Factors such as skin tone, age, and geographic location can influence the amount of sun exposure required. 2. Eat Vitamin D-Rich Foods Add more of the following to your diet: Fatty fish like salmon, mackerel, and sardines Fortified dairy products and plant-based milks Egg yolks Beef liver Fortified cereals and orange juice 3. Take a Daily Supplement A daily vitamin D supplement (typically 600–800 IU for adults) is an easy and affordable way to maintain optimal levels. Some people may require higher doses based on their age, health conditions, or blood test — always consult with your doctor first. 4. Combine with Healthy Fats Because vitamin D is fat-soluble, consuming it with healthy fats (like avocado, nuts, or olive oil) can improve absorption. While there's no single solution to stop aging, vitamin D is proving to be a powerful ally in the quest to stay healthy and energized as we grow older. From supporting strong bones to preserving cellular youth, this often-overlooked nutrient may just be one of the simplest ways to invest in your long-term well-being. If you're looking to age well and feel better doing it, a little sunshine — or a daily supplement — might be a smart place to start. Credit David Mills Vitamin D May Slow Biological Aging and Help You Live Longer https://www.healthline.com/health-news/vitamin-d-supplements-may-slow-biological-aging

Road trips offer freedom, spontaneity, and scenic adventures — but they can also throw your healthy habits out the window. Long hours sitting in the car, gas station junk food, and irregular schedules can take a toll on your body and mind. The good news? With a bit of planning and awareness, you can enjoy the open road without compromising your well-being. Here are seven ways to stay healthy on your next road trip: 1. Snack (and Drink) Wisely When hunger hits, it's tempting to grab chips or candy from the nearest convenience store. Instead, pack a cooler with nutritious snacks like fresh fruit, trail mix, hard-boiled eggs, hummus with veggies, and yogurt. Staying hydrated is just as important — bring plenty of water and skip the sugary sodas and energy drinks. 2. Make the Car Your Gym While you're behind the wheel for most of the day, you can still sneak in some movement. Flex and release your core, do ankle circles, squeeze a stress ball, or roll your shoulders every hour. When you stop, make it a point to stretch, take a brisk walk, or do a few jumping jacks to get your blood flowing and boost your energy. 3. Let Your Mind Wander Health isn't just physical — your mental well-being matters too. Allow yourself moments of reflection or daydreaming while the landscape rolls by. Put the phone away, lower the volume, and give your brain a break. Letting your mind wander can spark creativity, reduce stress, and bring clarity. 4. Brake for Breaks It's tempting to power through and shave off time, but sitting for too long can lead to stiffness, fatigue, and even blood clots. Aim to stop every 2-3 hours, even for just 10 minutes. Use the time to stretch, breathe deeply, or simply take in the scenery. 5. Listen to an Uplifting Audiobook The right audiobook can make the miles fly by and leave you feeling inspired or empowered. Choose something lighthearted, educational, or motivational. Whether it’s a wellness book, a memoir, or a podcast series, uplifting content helps maintain a positive mindset on the journey. 6. Grocery Shop for Your Meals Instead of relying solely on fast food or roadside diners, stop by local grocery stores along your route. Pick up healthy ingredients for sandwiches, salads, or even a picnic. You’ll save money, feel better, and stay in control of what you’re putting into your body. 7. Combat Car Sickness Nausea can ruin a good road trip. Sit in the front seat if you’re prone to motion sickness, keep your eyes on the horizon, and get fresh air when possible. Ginger chews, acupressure wristbands, and staying hydrated can also help settle your stomach. Being on the road doesn’t mean putting your health on hold. With a bit of mindfulness, you can make your journey just as rejuvenating as your destination. So buckle up, pack smart, and hit the road — the healthy way. Credit Sarah Garone 7 Ways to Stay Healthy on a Road Trip https://www.yahoo.com/lifestyle/articles/7-ways-stay-healthy-road-092700976.html

If you've been tossing and turning at night or waking up feeling less than refreshed, the solution to better sleep might not be found in a bottle or on your phone—it could be in your fridge. Recent studies show a powerful link between diet and sleep quality, and the stars of this relationship are fruits and vegetables. Yes, the same colorful foods we often associate with heart health and weight management may also play a role in how deeply and soundly we sleep. Fruits and vegetables are rich in essential vitamins, minerals, antioxidants, and fiber—all of which contribute to your overall health. But when it comes to sleep, there are a few specific compounds that stand out: Magnesium: Found in leafy greens like spinach and kale, magnesium supports muscle relaxation and helps regulate the body's production of melatonin, the hormone responsible for sleep-wake cycles. Potassium: Bananas, sweet potatoes, and avocados are all high in potassium, which can help relax muscles and reduce nighttime cramps that disrupt sleep. Vitamin C: Citrus fruits, berries, and bell peppers are rich in vitamin C, which plays a role in lowering cortisol levels—your body's primary stress hormone. Lower stress can mean fewer racing thoughts at bedtime. Fiber: Diets high in fiber (from foods like apples, beans, and broccoli) have been linked to more time spent in deep, restorative sleep and less time in light sleep. Tryptophan & Melatonin: Fruits like cherries and pineapples naturally contain melatonin or help increase the body's natural production of it. Tips to Get Started Aim for color: Try to eat at least five servings of fruits and vegetables daily. A variety of colors means a wider range of sleep-supporting nutrients. Evening snacks that work: Instead of reaching for chips or sweets, try cherries, a banana with almond butter, or a small bowl of steamed broccoli with olive oil. Cut back on sugar and caffeine: Too much of either can interrupt your ability to fall or stay asleep. Replace sugary snacks with fresh fruit to satisfy your sweet tooth. Hydrate wisely: While fruits and vegetables are hydrating, try not to overhydrate too close to bedtime to avoid sleep-disrupting bathroom visits. While there's no one-size-fits-all solution to sleep problems, refining your diet and adding more fresh produce is a gentle, effective, and side-effect-free place to start. Better sleep doesn't always require expensive supplements or strict bedtime routines. Sometimes, it begins with what's on your plate. Credit David Nield The Secret to Better Sleep Could Be As Simple As Eating More Fruit And Veggies https://www.sciencealert.com/the-secret-to-better-sleep-could-be-as-simple-as-eating-more-fruit-and-veggies