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Pouring from an Empty Cup: Three Ways to Refill Emotionally

Wed, 22 Apr 2026 02:00:39 GMT

There’s a quiet kind of exhaustion that doesn’t always show up on the surface. You can still meet deadlines, respond to texts, and show up for others—but underneath, you feel drained. This is what it looks like to pour from an empty cup.

Over time, that depletion adds up. Burnout isn’t just about being tired—it can affect your mood, your relationships, and your ability to function in everyday life. Left unaddressed, it can open the door to anxiety, depression, and a sense of disconnection from yourself.

The truth is, you can’t keep giving without restoring. Emotional energy needs to be replenished just like physical energy. The good news is that refilling your cup doesn’t always require a drastic life overhaul. Often, it starts with small, intentional shifts that help you reconnect with yourself and regain a sense of balance.

1. Carve Out Time for Yourself

It sounds simple, but it’s often the first thing people neglect. When life gets busy, personal time can feel like a luxury rather than a necessity. But without it, you lose the space to process, reflect, and exist without demands.

Carving out time for yourself isn’t about being unproductive—it’s about being intentional. Whether it’s a quiet morning walk, reading a few pages of a book, or sitting with your thoughts without distractions, these moments act as a reset. They allow your mind to slow down and your emotional reserves to rebuild.

2. Commit to Better Health

Your emotional state is deeply connected to how you treat your body. When you’re running on poor sleep, low-quality food, and little movement, it becomes much harder to manage stress and regulate emotions.

Exercise doesn’t have to mean intense workouts—it can be as simple as a daily walk, stretching, or light training.

Nutrition also plays a role. Eating balanced meals fuels your brain and body, helping you feel more stable and energized throughout the day.

Sleep—often overlooked—is foundational. Without adequate rest, everything feels heavier, and even small challenges can become overwhelming.

When you commit to better health, you’re not just improving your physical condition—you’re strengthening your ability to handle life emotionally.

3. Surround Yourself with Comfort

Your environment and the people around you influence how you feel more than you might realize.

Comfort doesn’t have to be extravagant. It can be your favorite music playing in the background, a clean and calming space, or spending time with people who make you feel at ease. It’s about creating an atmosphere where you can let your guard down and recharge.

This also means setting boundaries. Not every invitation needs a yes, and not every relationship deserves unlimited access to your energy. Protecting your peace is a powerful way to refill your emotional cup.

You don’t have to wait until you’re completely burned out to start taking care of yourself. Refilling your cup is an ongoing practice, not a one-time fix. The goal isn’t perfection. It’s sustainability. When your cup is full, you don’t just feel better—you show up differently in every area of your life.

Credit Heidi Godman Pouring from an empty cup? Three ways to refill emotionally https://www.health.harvard.edu/blog/pouring-from-an-empty-cup-three-ways-to-refill-emotionally-202301262882

Move Your Body, Lift Your Mind: The Mental Health Benefits of Exercise

Tue, 14 Apr 2026 23:29:56 GMT

When most people set exercise goals, the focus is usually physical—building muscle, losing weight, or improving endurance. But movement offers something just as powerful, and often overlooked: a meaningful boost to your mental and emotional well-being. This is where the mind-body connection comes into play.

Your body and brain are constantly communicating. When you move your body, you’re not just working your muscles—you’re also influencing your mood, your energy levels, and even how you handle stress.

One of the main reasons exercise feels so good is because of the “happy hormones” your body releases during movement:

-Endorphins act as natural pain relievers and mood boosters, often creating that post-workout “feel-good” sensation.

-Serotonin helps regulate mood and sleep, supporting a sense of calm and balance.

-Dopamine fuels motivation and reinforces positive feelings, making you more likely to stick with habits that feel rewarding.

-Norepinephrine plays a key role in managing stress while improving focus, energy, and alertness.

Together, these chemicals create a powerful shift—not just in how your body feels, but in how your mind processes the world around you.

The type of movement you choose can also support how you’re feeling in the moment. If you’re stressed, restless, or worked up, high-intensity exercises like running, jumping jacks, or high knees can help release built-up tension and reset your mood.

On the other hand, if you’re feeling overwhelmed, drained, or mentally exhausted, slower, more grounding activities like walking, stretching, or yoga can help you reconnect and recharge.

There’s no one-size-fits-all approach. What works for someone else may not work for you—and that’s okay. In fact, your needs may change from day to day. Some days call for intensity, while others require stillness and recovery.

What matters most is finding movement that feels good to you. Exercise shouldn’t feel like a punishment or a chore. The more you enjoy what you’re doing, the more likely you are to stay consistent—and consistency is where the real mental health benefits begin to take shape.

Over time, regular movement can help reduce anxiety, improve sleep, boost confidence, and foster greater emotional resilience. It becomes less about forcing yourself to work out and more about giving yourself something you genuinely need.

At its core, exercise is more than a physical act—it’s a form of self-care. When you move your body, you’re not just strengthening muscles; you’re creating space for clarity, balance, and a healthier state of mind.

Credit Maggie Donahue Move Your Body, Lift Your Mind: The Mental Health Benefits of Exercise https://www.verywellmind.com/mental-health-and-exercise-11935851

7 Reasons You Still Feel Hungry After Eating

Wed, 08 Apr 2026 03:40:14 GMT

Your appetite is usually guided by a simple rhythm: hunger signals you to eat, and eating brings a sense of fullness. But sometimes that rhythm feels off. You finish a meal, and not long after, you’re still hungry—or hungry again.

If that sounds familiar, you’re not alone. Feeling hungry after eating can be frustrating, but it often comes down to a few underlying factors that are easier to understand—and fix—than you might think.

Here are 7 reasons why you might still feel hungry after eating:

1. You Have a Medical Condition or Take a Medication That Increases Your Appetite

Certain health conditions can interfere with your body’s hunger and fullness signals. Hormonal imbalances, blood sugar fluctuations, or metabolic conditions can all increase appetite.

Medications can also play a role. Some prescriptions, especially those related to mood, inflammation, or hormone regulation, may stimulate hunger or make it harder to feel full.

If your hunger feels constant or unusually intense, it may be worth speaking with a healthcare provider to rule out any underlying causes.

2. You Didn’t Eat Enough

Sometimes the answer is simple—you didn’t eat enough to satisfy your body’s needs.

Meals that are too small or lack key nutrients (such as protein, fiber, and healthy fats) may not provide lasting satiety. Your body is still looking for fuel, so hunger returns quickly.

3. You Ate Too Fast

When you eat quickly, your body doesn’t have enough time to register fullness.

It takes about 20 minutes for your brain to receive signals from your stomach that you’ve had enough. If you finish your meal in five minutes, you may still feel hungry simply because your body hasn’t caught up yet.

4. You Waited Too Long to Eat

Going too long without food can lead to intense hunger, which often results in overeating or choosing quick, less satisfying options.

When your body is in a state of extreme hunger, it’s harder to feel satisfied—even after eating—because your system is trying to recover from a perceived energy shortage.

5. Your Meals Lack Protein or Fiber

Protein and fiber are two of the most important nutrients for fullness.

Protein helps regulate hunger hormones, while fiber slows digestion and keeps you feeling satisfied longer. Meals that are high in refined carbs but low in these nutrients may leave you hungry shortly after eating.

6. You’re Dehydrated

Thirst can sometimes be mistaken for hunger.

When your body needs fluids, it may send signals that feel like hunger, leading you to eat when what you actually need is water. If you’re still hungry after eating, try drinking a glass of water and see how you feel after a few minutes.

7. You’re Eating Out of Habit, Stress, or Emotion

Not all hunger is physical. Emotional or habitual eating can create a cycle where you eat without truly satisfying your body’s needs.

Stress, boredom, or routine can trigger the urge to eat, even if your body isn’t physically hungry. In these cases, food doesn’t resolve the underlying feeling, so hunger persists.

Becoming more aware of your eating patterns can help you distinguish between physical hunger and emotional cues.

Feeling hungry after eating doesn’t mean something is wrong—it’s often your body trying to communicate a need that hasn’t been fully met.

Your body isn’t working against you—it’s giving you signals. The key is learning how to listen.

Credit Caroline Tien 7 Reasons Why You Might Feel Hungry After Eating https://www.self.com/story/why-you-feel-hungry-even-after-eating

The Power of Nature in Restoring Mind and Body

Wed, 01 Apr 2026 03:35:16 GMT

Many of us are experiencing the quiet weight of disconnection.

In a world that moves fast and demands constant attention, it’s easy to feel untethered—from ourselves, from others, and from the present moment. Stress builds, energy drains, and well-being slips out of reach. But there is a powerful, often overlooked remedy that remains available to us every single day: nature.

Time in nature has a unique way of bringing us back to life.

Stepping outside—whether into a park, a garden, or simply a quiet street—can shift something within us. The sound of leaves moving in the wind, the warmth of sunlight on our skin, or the stillness of a body of water can create a sense of calm that is difficult to replicate elsewhere.

In these moments, we are reminded that we are part of something larger. This feeling, often described as awe, has the power to ground us, soften our stress, and reconnect us to the present.

The benefits are not just emotional—they are physical as well.

Spending time in natural environments has been linked to reduced symptoms of depression, lower blood pressure, and improved overall well-being.

Nature encourages us to slow down, breathe more deeply, and release the tension we may not even realize we’re carrying. It offers restoration without requiring anything in return.

And the best part? Connection with nature doesn’t require a grand escape.

You don’t have to travel far or plan extensively. You can begin right where you are. Take a walk around your neighborhood. Sit quietly in a nearby park. Spend time in a garden. Watch the colors of a sunset unfold, or look up at the night sky and take in the vastness above you. These small, intentional moments can have a profound impact.

The natural world is always within reach.

Even in challenging times, it continues to offer beauty, perspective, and a sense of belonging. When we choose to engage with it—even briefly—we create space for healing. We remember that we are not as disconnected as we may feel.

Sometimes, restoration isn’t about doing more.

It’s about stepping outside, looking around, and allowing nature to do what it has always done—quietly bring us back to ourselves.

Credit Diane E Dreher Ph.D. How Nature Can Restore Well-Being https://www.psychologytoday.com/us/blog/your-personal-renaissance/202603/how-nature-can-restore-well-being

The 3 Conversations No One Is Having at Work (But Everyone Feels)

Wed, 18 Mar 2026 03:00:44 GMT

The most important conversations at work are often the ones that never happen.

Not because they aren’t necessary—but because they feel uncomfortable, risky, or easier to postpone. Yet avoiding them comes at a cost. Misalignment grows, burnout builds, and engagement quietly declines.

There are three conversations in particular that tend to stay beneath the surface, and when they go unspoken, both individuals and teams feel the impact.

Handled with intention, though, these same conversations can unlock clarity, trust, and better outcomes for everyone involved.

Conversation 1: “This Is Not Sustainable”

This is the conversation many people rehearse internally but rarely say out loud. Workloads expand. Expectations increase. Boundaries blur. And instead of addressing it, people push through—until they can’t.

When “this isn’t sustainable” goes unspoken, it often shows up in other ways: missed deadlines, decreased quality, disengagement, or burnout. By the time it’s visible, the damage is already done.

Saying it early isn’t a sign of weakness—it’s a signal of awareness and responsibility. It opens the door to re-prioritization, better resource allocation, and more realistic expectations.

Conversation 2: “I Need to Manage Up”

We often think of leadership as a top-down responsibility, but effective workplaces rely on communication flowing in both directions.

Many employees hesitate to “manage up” because it can feel uncomfortable to question direction, ask for clarity, or provide feedback to those in charge. There’s a fear of being seen as difficult or overstepping.

But when this conversation doesn’t happen, leaders operate with incomplete information. Priorities become unclear, assumptions go unchecked, and opportunities for improvement are missed.

Managing up isn’t about challenging authority—it’s about strengthening alignment. It looks like asking better questions, sharing context, and proactively communicating what’s needed to succeed.

Conversation 3: “I Am Disconnected From This Work”

Disconnection is one of the quietest risks in any workplace.

Someone may still show up, meet deadlines, and do what’s required—but internally, something has shifted. The work no longer feels meaningful, engaging, or aligned.

This is one of the hardest conversations to have because it requires vulnerability. It means admitting that something isn’t clicking—and trusting that the response will be constructive, not punitive.

When left unspoken, disconnection can spread. Motivation drops. Creativity fades. Retention becomes a question, not a guarantee.

But when addressed openly, it creates an opportunity to realign. That might mean reshaping responsibilities, reconnecting to purpose, or exploring new challenges that better match strengths and interests.

It’s not just about fixing a problem—it’s about re-engaging potential.

Why These Conversations Matter

Difficult conversations are not a sign that something is wrong—they’re a sign that people care enough to make things better.

Avoiding them may feel easier in the moment, but it often leads to bigger challenges later. Frustrations build, misunderstandings deepen, and small issues become harder to resolve.

The truth is, these conversations tend to surface eventually. The only question is when—and at what cost.

When we create space for them early and handle them with intention, everything that follows becomes easier. Trust grows. Expectations become clearer. And people feel more connected to their work and to each other.

Workplaces don’t improve by avoiding discomfort—they improve by navigating it skillfully. Often, the conversation you’ve been putting off is the one that can make the biggest difference.

Credit Robyne Hanley-Dafoe Ed.D. 3 Conversations We Are Not Having at Work and Why We Need Them https://www.psychologytoday.com/us/blog/everyday-resilience/202602/3-conversations-we-are-not-having-at-work-and-why-we-need-them

How to Stay Active Beyond Exercise

Wed, 11 Mar 2026 07:47:55 GMT

As we grow older, staying physically active becomes one of the most important things we can do for our long-term health. But movement doesn’t have to mean structured workouts, gym memberships, or intense routines.

The truth is simple: avoiding a sedentary lifestyle matters more than doing “perfect” exercise.

Movement Is More Than Workouts

Traditional exercise is helpful, but it’s only one piece of the puzzle. Daily activities like gardening, cleaning, cooking, and even running errands all count as meaningful movement. These small, consistent actions help keep joints mobile, muscles engaged, and circulation strong.

Over time, these everyday efforts add up in ways that support heart health, mobility, and overall well-being.

Choose What Feels Enjoyable

One of the best ways to stay active long term is to choose activities that feel meaningful and enjoyable. Walking with a friend, tending to plants, dancing in your living room, or playing with grandchildren can all provide both physical and emotional benefits.

When movement is enjoyable, it activates motivation pathways in the brain, making it much easier to stay consistent. It stops feeling like a chore and becomes a natural part of life.

Build Movement Into Daily Routines

Staying active doesn’t always require extra time — it can simply mean doing everyday tasks differently. Small habits can make a big impact, such as:

Standing while talking on the phone
Taking a short walk after meals
Stretching during TV breaks
Choosing stairs instead of elevators when possible

These moments of light activity help reduce long periods of sitting and keep the body engaged throughout the day.

The key to living longer and healthier lives isn’t intensity — it’s consistency. Even light movement provides benefits, especially for maintaining balance, flexibility, and energy levels over time.

What matters most is simply getting your body moving regularly.

Be Kind to Your Body

Energy levels naturally change as we age, and rest is an essential part of staying healthy. Missing a day or two of movement doesn’t erase your progress. What matters is returning to your routine with patience and self-compassion.

Celebrate the small wins — walking a little farther, trying a new activity, or simply staying consistent week after week.

A Lifestyle of Movement

Staying active beyond exercise is really about creating a lifestyle where movement feels natural, enjoyable, and sustainable. When we shift our focus from intense workouts to daily activity, we build habits that support not just physical health, but also independence, confidence, and overall quality of life.

It’s not about doing more — it’s about moving more, in ways that fit your lifestyle.

Credit Maria Cohut, Ph.D. How to stay active beyond exercise: 3 medical experts advise https://www.medicalnewstoday.com/articles/expert-perspective-how-to-stay-active-beyond-exercise-aging-gardening-walking

Simple 7-Day Spring Meal Plan for Better Blood Sugar

Wed, 04 Mar 2026 13:38:47 GMT

As the seasons change, spring offers a natural opportunity to reset routines—including how we nourish our bodies. For people managing blood sugar, what you eat each day plays a powerful role in energy levels, mood, and long-term health.

The good news? Supporting healthy blood sugar doesn’t require extreme diets or cutting out the foods you love. It’s about balance, consistency, and choosing foods that work with your body instead of against it.

Below is a simple, flexible 7-day spring-inspired meal plan designed to help stabilize blood sugar while keeping meals satisfying, colorful, and realistic.

7-Day Spring Meal Plan

Day 1

Breakfast: Scrambled eggs with spinach and tomatoes, whole-grain toast
Lunch: Grilled chicken salad with mixed greens, cucumbers, olive oil & lemon
Dinner: Baked salmon, quinoa, roasted asparagus
Snack: Greek yogurt with berries

Day 2

Breakfast: Oatmeal topped with walnuts and cinnamon
Lunch: Lentil soup with a side salad
Dinner: Turkey stir-fry with bell peppers and brown rice
Snack: Apple slices with peanut butter

Day 3

Breakfast: Smoothie with unsweetened almond milk, frozen berries, chia seeds, and protein powder
Lunch: Tuna salad wrapped in lettuce leaves
Dinner: Grilled shrimp, sweet potato, steamed broccoli
Snack: Handful of almonds

Day 4

Breakfast: Cottage cheese with sliced peaches and flaxseed
Lunch: Chickpea and vegetable bowl with tahini dressing
Dinner: Baked chicken thighs, farro, sautéed greens
Snack: Carrots and hummus

Day 5

Breakfast: Avocado toast on whole-grain bread with a boiled egg
Lunch: Quinoa salad with black beans, corn, tomatoes, and herbs
Dinner: Lean beef or tofu stir-fry with mixed vegetables
Snack: Berries with a small handful of nuts

Day 6

Breakfast: Plain Greek yogurt with chia seeds and strawberries
Lunch: Grilled fish tacos on corn tortillas with cabbage slaw
Dinner: Turkey meatballs, roasted Brussels sprouts, brown rice
Snack: Hard-boiled egg

Day 7

Breakfast: Veggie omelet with mushrooms, onions, and peppers
Lunch: Leftover turkey meatballs over mixed greens
Dinner: Baked cod, lentils, roasted carrots
Snack: Orange slices with a few walnuts

Tips to Make This Plan Work for You

Portion size matters: Adjust servings based on your activity level and hunger

Swap freely: The structure matters more than perfection

Season boldly: Herbs, spices, garlic, and citrus add flavor without added sugar

Listen to your body: Everyone’s blood sugar response is different

A Gentle Reminder

Food is only one piece of blood sugar health. Sleep, stress, movement, and access to care all play important roles. Small, consistent changes—like planning meals or adding more vegetables to your plate—can lead to meaningful improvements over time.

Spring is a season of renewal. Let it be a reminder that better health doesn’t start with restriction—it starts with nourishment, intention, and community.

Credit Emily Lachtrupp, M.S., RD Simple 7-Day Spring Meal Plan for Better Blood Sugar, Created by a Dietitian https://www.eatingwell.com/7-day-spring-meal-plan-for-better-blood-sugar-11910005

Five Heart-Healthy Foods to Add to Your Plate

Wed, 25 Feb 2026 05:04:22 GMT

February is American Heart Month, as recognized by the American Heart Association—a time dedicated to raising awareness about cardiovascular health and the simple, everyday steps we can take to protect our hearts.

One of the most powerful ways to reduce your risk of heart disease is to lower your blood cholesterol levels. And good news: your kitchen can be one of your greatest allies.

How Soluble Fiber Supports Heart Health

Certain foods contain viscous, soluble fiber, a type of fiber that plays a direct role in lowering blood cholesterol.

Bile acids, which are high in cholesterol, are released by your gallbladder into the intestine to help digest fats. Normally, some of these bile acids are reabsorbed back into the body. However, soluble fiber interferes with this process. It binds to bile acids in the intestine, preventing their reabsorption. Instead, they are excreted from the body along with the fiber.

Your body then has to replace the bile acids it lost. To do that, the liver pulls cholesterol from your bloodstream to create new bile acids. The result? Lower blood cholesterol levels.

It’s a simple but powerful chain reaction—and it starts with the foods you choose.

Top Five Sources of Soluble Fiber-Rich Foods

Here are five heart-healthy foods to prioritize this month and beyond:

1. Beans

Black beans, kidney beans, lentils, and chickpeas are rich in soluble fiber and plant-based protein. They help lower LDL (“bad”) cholesterol while keeping you full and energized.

2. Oat Cereals

Oats are one of the most well-known sources of soluble fiber, particularly beta-glucan, which has been shown to reduce cholesterol levels. A warm bowl of oatmeal is more than comfort food—it’s heart medicine in disguise.

3. Vegetables

Vegetables such as Brussels sprouts, carrots, and sweet potatoes contain soluble fiber and powerful antioxidants that support overall cardiovascular health.

4. Fruits

Apples, pears, berries, and citrus fruits are excellent sources of soluble fiber. They provide natural sweetness along with nutrients that help protect the heart.

5. Flaxseeds

Flaxseeds are small but mighty. In addition to soluble fiber, they provide omega-3 fatty acids that support heart health. Sprinkle ground flaxseed into smoothies, yogurt, or oatmeal for an easy boost.

A Lifestyle That Loves Your Heart Back

Lowering cholesterol doesn’t require extreme diets or complicated plans. It begins with consistent, intentional choices—adding more fiber-rich foods, moving your body, managing stress, and prioritizing rest.

When you adopt a healthy lifestyle, your body thanks you—not just today, but years from now. The benefits compound over time because, at the end of the day, health is the real wealth, and there’s no better time than American Heart Month to start investing in it.

Credit Joan Salge Blake Five Heart Healthy Foods to Start American Heart Month https://www.bu.edu/articles/2026/five-heart-healthy-foods-to-start-american-heart-month/

Building Consistency: The Science of Staying Active

Thu, 19 Feb 2026 01:50:15 GMT

Most people don’t stop exercising because they don’t care about their health. They stop because life gets busy, energy drops, and motivation becomes unreliable.

The key isn’t losing motivation. It’s learning how to keep going even when you do. Here are five simple, powerful ways to stay consistent with your workouts when your drive starts to fade.

1. Lower the Bar to Protect Consistency

High standards can be helpful until they become barriers. We see this all the time: when people believe a workout “has to” be long, intense, or perfect to count, they’re more likely to skip it altogether.

Instead of telling yourself you need a full 60-minute workout, try:

Getting at least 5–10 minutes of movement
Focusing on just starting, not finishing
Treat “showing up” as success

You’re not lowering your expectations—you’re protecting your routine. Consistency is built through repetition, not perfection.

2. Celebrate the Small Wins

Progress isn’t just about big milestones. It’s built on tiny victories stacked over time.

Did you:

Work out even though you didn’t feel like it?
Choose movement over skipping altogether?
Get back on track after missing a day?

That counts. Celebrate it. The more you acknowledge your effort, the more your brain wants to repeat it.

3. Create a Plan B to Reduce All-or-Nothing Thinking

One of the biggest mindset traps is: “If I can’t do my full workout, it’s not worth doing anything.” That kind of thinking breaks routines.

Your Plan B might look like:

Gym workout → home workout
Long session → short session
High intensity → low-impact movement

You’re not abandoning your goals—you’re adapting to real life while keeping the habit alive.

4. Make Things Easy

People don’t fail because they’re lazy. They struggle because their environment makes the unhealthy or inactive choice easier than the healthy one.

Lay out your workout clothes ahead of time
Keep equipment visible
Schedule workouts like real appointments

When your environment supports your intention, discipline becomes less necessary.

5. Your mindset is everything

Instead of asking, “Do I feel like working out today?”

Try asking, “What kind of person do I want to be?”

You’re not just building muscles—you’re building identity.

You’re becoming someone who keeps promises to themselves. Someone who shows up, even when it’s uncomfortable.

The Bottom Line

Motivation is a bonus—not a requirement.

Discipline, flexibility, and self-respect are what carry you through the days when motivation goes quiet.

You don’t need to be perfect.

You just need to keep going.

Credit Jenny McCoy How to Stick to Your Fitness Goals When You Lose Motivation https://www.outsideonline.com/health/training-performance/stick-to-fitness-goals/

7 Foods You Should Be Eating More of Right Now

Thu, 12 Feb 2026 00:07:31 GMT

Some of the most powerful changes we can make for our health don’t require a new routine, a new gym membership, or expensive supplements. They start in the kitchen. The foods we eat every day quietly shape our energy, mood, digestion, heart health, and long-term well-being.

Right now, there are a few simple ingredients that deserve a bigger place on your plate. They’re easy to find, affordable, and loaded with nutrients your body needs to thrive.

Almonds are a great place to start. They may be small, but they’re packed with healthy fats, protein, and vitamin E. This combination supports your heart, helps protect your cells from damage, and keeps you feeling full and satisfied between meals. Almonds also help stabilize blood sugar, which means fewer crashes and cravings throughout the day. Adding a small handful to your breakfast or afternoon snack can make a noticeable difference in your energy.

Swiss chard is one of those leafy greens that doesn’t get enough credit. It’s rich in vitamins A, C, and K, along with minerals like magnesium and potassium that your muscles and heart rely on. Swiss chard also supports strong bones and healthy circulation. When sautéed with a little olive oil and garlic, it becomes a simple, flavorful side dish that adds real nutritional value to any meal.

Watercress is often overlooked, but it’s one of the most nutrient-dense greens you can eat. It’s loaded with antioxidants that help protect your cells and support your immune system. Watercress also helps your body’s natural detox pathways do their job more efficiently. Its slightly peppery taste works beautifully in salads, sandwiches, or blended into a green smoothie.

Beetroot stands out for its support for both your heart and your physical performance. Beets are rich in natural nitrates that improve blood flow and oxygen delivery throughout the body. That means better circulation, more stamina, and even improved focus. Whether roasted, shredded into a salad, or blended into a smoothie, beets are a powerful way to support your cardiovascular health from the inside out.

Chia seeds may be tiny, but they’re nutritional heavyweights. They’re full of fiber, omega-3 fats, and plant-based protein. This combination supports digestion, reduces inflammation, and helps keep you full longer. Chia seeds also help stabilize blood sugar, which is especially important for steady energy and focus. Stirring them into yogurt, oatmeal, or a smoothie is an easy way to upgrade any meal.

Pumpkin seeds are another simple addition that delivers significant benefits. They’re rich in magnesium, zinc, and iron—minerals your body needs for muscle function, immune support, and even better sleep. Pumpkin seeds also contain healthy fats that support heart health and brain function. They’re easy to sprinkle on salads, soups, or eat by the handful as a satisfying snack.

Dandelion greens might sound unusual, but they’ve been used for generations to support digestion and liver health. They’re packed with vitamins A, C, and K and help your body process and eliminate waste more efficiently. This makes them especially helpful for overall detox support and reducing water retention.

The truth is, you don’t need to change everything at once to improve your health. Small, consistent choices add up. Adding even one or two of these foods into your weekly routine can support your heart, gut, brain, and energy in meaningful ways over time.

Your plate is one of your most powerful tools for long-term wellness. Use it to nourish yourself well.

Credit Jessica Bradley Seven foods you should be eating more of right now https://www.bbc.com/future/article/20260130-seven-foods-you-should-be-eating-more-of-right-now

5 Morning Habits to Help Slow Aging

Thu, 05 Feb 2026 01:56:36 GMT

Healthy aging doesn’t happen overnight. It’s the result of small, intentional habits done consistently over time that support your mind and body. One of the most powerful places to start is with your morning routine. What you eat and drink in those first few hours after waking can shape the health of your muscles, bones, and brain for years to come.

1. Prioritize Protein

Starting your day with protein helps protect one of the most important markers of healthy aging: muscle. As we get older, we naturally lose muscle mass, which affects strength, balance, and metabolism. A protein-rich breakfast helps slow that decline.

Think eggs, Greek yogurt, cottage cheese, tofu, beans, protein smoothies, or nut butters. Even 20–30 grams of protein in the morning can support muscle repair, keep you full longer, and stabilize blood sugar.

2. Use Water-Based Cooking

How you cook matters just as much as what you cook. Using water-based methods like steaming, boiling, poaching, or simmering helps preserve nutrients and avoids excess oils and burned fats that can promote inflammation.

Try steaming vegetables instead of frying them, poaching eggs instead of scrambling in butter, or cooking oats in water or plant milk. These methods are gentler on your body and your arteries—and they let real food shine.

3. Eat More Plant Foods

Plants are packed with antioxidants, fiber, and phytonutrients that protect your cells from damage. Starting your day with fruits, vegetables, whole grains, seeds, or legumes gives your body tools to fight inflammation and oxidative stress—two major drivers of aging.

Add berries to your oatmeal, spinach to your smoothie, avocado to your toast, or beans to a savory breakfast bowl. The more colorful your plate, the more protective power it holds.

4. Focus on Calcium and Vitamin D–Rich Foods

Your bones need attention long before you feel them weakening. Calcium and vitamin D work together to keep your bones dense and resilient, helping prevent fractures and osteoporosis later in life.

In the morning, look for foods like fortified plant milks, dairy or dairy alternatives, yogurt, leafy greens, almonds, chia seeds, and even canned salmon with bones. And if you can, get a little sunlight early in the day—it helps your body produce vitamin D naturally.

5. Drink a Cup of Tea

Tea isn’t just comforting—it’s powerful. Green tea, black tea, and herbal teas contain compounds that support brain and heart health, as well as cellular repair. Many teas are rich in antioxidants that help slow the effects of time.

Swap your second coffee for tea or start your day with a warm cup as a mindful ritual. It hydrates you, calms your nervous system, and supports longevity from the inside out.

The Big Picture

Aging healthfully isn’t about perfection. It’s about consistency. The small choices you make each morning—what you eat, how you cook, what you drink—quietly shape your future self.

-Small tweaks make a huge difference.

-Gentle habits build powerful results.

-Your mornings are your foundation.

You don’t need a total life overhaul. Just start with tomorrow morning.

Credit Devineé Lingo, M.S., RDN 5 Things to Do When You Wake Up to Help Slow Aging, According to Dietitians https://www.eatingwell.com/things-to-do-when-you-wake-up-to-slow-aging-11887244

Why Rest Is No Longer Lazy

Thu, 29 Jan 2026 00:09:23 GMT

In a culture obsessed with hustle, choosing to pause is becoming a powerful act of health and self-respect.

We live in a world that never truly powers down. Notifications buzz, calendars stay full, and even our downtime gets scheduled. Somewhere along the way, rest became something you have to earn instead of something you need. If you’ve ever felt guilty for taking a break, you’re not alone—and you’re definitely not lazy.

Why We Feel Guilty for Resting

Many of us were taught that being busy equals being valuable. If you’re always doing something, you must be “on your grind.” But that mindset can quietly disconnect us from our bodies and our needs.

When rest is framed as laziness, people push past exhaustion. They ignore stress signals. They normalize burnout. Over time, this shows up as anxiety, low energy, poor sleep, and even physical illness. The truth is, your body keeps score, and it will ask for rest one way or another.

Rest Is a Tool for Longevity

The goal isn’t just to work hard—it’s to live well for a long time.

Chronic stress shortens healthspan. Sustainable habits extend it. Rest supports:

• Heart health

• Mental clarity

• Emotional regulation

• Immune function

In other words, rest isn’t about doing less—it’s about being able to do what matters longer and better.

What Rest Looks Like in Real Life

Rest doesn’t have to mean doing nothing all day. It means being intentional with your energy.

Rest can look like:

• Going to bed earlier instead of scrolling

• Taking a walk without a podcast

• Saying no without overexplaining

• Sitting in silence for five minutes

• Taking a full day off without guilt

Rest is any moment where you stop performing and start listening to yourself.

Choosing rest is choosing to believe your worth isn’t tied to output. It’s saying your body deserves care, not just control. It’s recognizing that your mind needs quiet, not just stimulation.

You don’t need to earn rest.

You need rest to keep becoming who you’re meant to be.

In a world that’s always rushing, slowing down is not weakness—it’s wisdom. This week, we invite you to pause on purpose. Your health isn’t only built in motion. It’s also built in moments of stillness.

Credit Camille Cobbs 2026 Wellness Rebrand: Why Rest Is No Longer Lazy https://blackdoctor.org/2026-wellness-rebrand-why-rest-is-no-longer-lazy/

Still Craving Sugar After the Holidays? Here’s How to Reset Naturally

Wed, 21 Jan 2026 04:27:30 GMT

After new years dinner, dessert tables, and one too many “just one more” treats, it’s common to feel like sugar has a stronger hold than usual. If you’re noticing cravings lingering well past the holidays, you’re not alone—and it’s not a lack of willpower.

Sugar cravings are often your body’s way of asking for balance. The good news? There are natural, realistic ways to curb those cravings without extreme restrictions or cutting out joy entirely.

Why Sugar Cravings Spike After the Holidays

During the holidays, our routines shift. We eat more refined carbs, sleep less, move less, and experience more stress—often all at once. This combination can send blood sugar levels on a roller coaster, making cravings stronger and more frequent.

Over time, eating too much sugar has been linked to serious health concerns like heart disease and type 2 diabetes, as well as oral health issues such as cavities and gum disease. That’s why addressing cravings now—gently and intentionally—can make a big difference for your long-term health.

1. Stabilize Your Blood Sugar First

One of the most effective ways to reduce sugar cravings is by keeping your blood sugar steady throughout the day.

Start by building meals around protein, healthy fats, and fiber. These nutrients slow digestion and prevent the sharp spikes and crashes that often trigger cravings later on. Instead of a carb-heavy breakfast, try eggs with vegetables, Greek yogurt with berries, or oatmeal paired with nuts or seeds.

2. Manage Stress (It Matters More Than You Think)

Stress and sugar cravings are closely connected. When stress hormones rise, your body seeks quick fuel and comfort, and sugar fits the bill.

You don’t need a whole meditation routine to see benefits. Small,

consistent habits can help:

-A short walk outside

-Deep breathing for a few minutes

-Stretching before bed

-Limiting caffeine late in the day

Reducing stress won’t just calm your mind—it can noticeably reduce the urge to reach for sweets.

3. Swap, Don’t Eliminate

Going “cold turkey” on sugar often backfires. Instead, focus on smart swaps that still satisfy.

If you’re craving something sweet:

-Choose fruit like berries, apples, or oranges for natural sweetness and fiber.

-Pair fruit with protein (like nut butter or yogurt) to stay full longer

-Opt for higher-protein snacks such as cottage cheese, nuts, or a boiled egg.

4. Don’t Forget About Sleep

Poor sleep can increase hunger hormones and reduce your body’s ability to regulate blood sugar. Even one or two short nights can intensify cravings the next day.

After the holidays, prioritizing sleep is one of the simplest resets you can make. Aim for consistent bedtimes, reduce late-night snacking, and limit screens before bed to support better rest.

5. Be Patient With Yourself

Post-holiday cravings don’t mean you’ve “fallen off track.” They’re a normal response to a season filled with celebration, connection, and indulgence. Instead of guilt, focus on gentle adjustments. Each balanced meal, stress-reducing habit, and mindful swap helps move your body back into rhythm.

Stopping sugar cravings naturally isn’t about perfection—it’s about supporting your body with steady blood sugar, lower stress, nourishing foods, and realistic habits. After the holidays, that approach can feel like the reset your body has been asking for.

Credit Jillian Kubala, RD 7 Ways To Stop Sugar Cravings Naturally https://www.health.com/stop-sugar-cravings-naturally-11869507

Why Exercise Feels Easier the More You Do It

Thu, 15 Jan 2026 00:02:44 GMT

Exercise challenges more than just the body—it challenges how the brain interprets effort. Research shows that altering signals between muscles and the brain can allow people to work harder without feeling like they are pushing more. In one study, vibrating tendons before cycling helped participants generate more power while their sense of strain stayed the same.

This matters because effort is not only physical—it’s perceptual. The brain constantly interprets signals from the body and decides how hard something feels. Over time, repeated movement helps the brain become more familiar with those signals, making exercise feel less intimidating and more manageable.

The key takeaway is simple: the more you exercise, the easier it becomes—not because the work disappears, but because your brain adapts. Consistent movement trains both the body and the mind to see effort as normal, not threatening.

Stick with it. Show up daily. Eventually, exercise stops feeling like something you force yourself to do and becomes part of who you are—an embodied, healthy lifestyle rather than a constant struggle.

Credit Béatrice St-Cyr-Leroux This brain trick makes exercise feel easier https://www.sciencedaily.com/releases/2026/01/260107225519.htm

Everyone’s Overthinking Health in 2026—Here’s What Actually Works

Wed, 07 Jan 2026 23:47:41 GMT

The new year often arrives with big promises: new routines, new products, new versions of ourselves. Many people step into January determined to improve their health and wellness—and that’s a beautiful intention.

But it doesn’t take long for those resolutions to feel overwhelming.

Between breaking news headlines, ads for “miracle” products, conflicting advice from friends, and even mixed messages from public figures, it can feel like improving your health requires doing everything—and doing it perfectly. The truth is, it doesn’t.

In 2026, the real trick to better health isn’t adding more. It’s keeping things simple.

1. Protein and Fiber Matter—but You Probably Don’t Need to Pay More

Protein and fiber are essential for energy, muscle health, digestion, and long-term disease prevention. But you don’t need expensive powders, bars, or specialty foods to get enough of either.

Before spending more money, look at what’s already on your plate. Small, consistent choices—like adding vegetables to meals or choosing whole foods more often—go a long way.

2. A Good Skincare Routine Doesn’t Have to Be Complicated or Costly

Healthy skin isn’t built on a 12-step routine or luxury products. At its core, skincare is simple:

Cleanse gently
Moisturize regularly
Protect your skin from the sun.

Consistency matters more than complexity. Expensive doesn’t always mean better, and more products don’t always mean healthier skin. Stick with what works for you.

3. There Are Many Simple Ways to Get That Workout In

Exercise doesn’t have to mean a gym membership, fancy equipment, or hour-long sessions.

Movement counts—period.
Walking counts
Stretching counts
Dancing, cleaning, playing with kids, taking the stairs

The goal isn’t perfection; it’s regular movement that fits into your real life. Find something sustainable and enjoyable, and let go of the idea that it has to look a certain way.

4. Be Wary of Wellness Fads and “Quick Fixes”

If a wellness trend promises instant results, extreme transformation, or a cure-all, pause.

Many popular treatments, supplements, and detoxes are expensive, under-researched, or simply too good to be true. Real health improvements tend to be gradual, evidence-based, and sometimes a little boring—and that’s okay.

When in doubt, ask:

Is there solid research behind this?
Who benefits financially if I buy into it?
Does this replace proven basics, or build on them?

5. To Improve Your Health, Go Back to the Basics

The most powerful changes are often the simplest:

Walk more. It supports heart health, mental clarity, and longevity.
Know your numbers. High blood pressure, high blood sugar, and cholesterol often go undiagnosed but can cause serious problems over time.
Prioritize sleep. Quality rest isn’t optional—it’s foundational for both adults and children.
Eat slower. Slowing down improves digestion, satisfaction, and awareness of hunger cues.

And don’t forget your mental and emotional health:

Set boundaries with technology
Retrain your attention span
Invest in relationships, community, and all forms of love

These habits don’t just make you feel better today. Research shows they lower the risk of dementia and many chronic conditions years down the line.

Don’t Know Who to Trust? Start With Your Doctor

When health information feels confusing or contradictory, a trusted healthcare provider should be your first stop.

At Black Physicians & Healthcare Network (BPHN), we emphasize culturally competent, community-centered care—connecting individuals and families with doctors and providers who understand lived experiences, cultural context, and the realities of the communities they serve.

Having access to providers who look like you and listen to you can make all the difference in building trust and making informed health decisions.

Let 2026 be the year you stop overcomplicating your health.

These strategies aren’t new—and that’s the point. They’ve worked for years. You already know your limits, your boundaries, and what your body needs. This year isn’t about starting from scratch; it’s about building on a strong foundation you’ve already laid.

Keep it simple. Stay consistent. And remember: better health doesn’t require doing more—it often comes from doing less, but doing it well.

Credit Associated Press The Trick for Better Health in 2026: Keep It Simple https://www.medpagetoday.com/primarycare/generalprimarycare/119210

5 Sustainable Nutrition Habits to Carry You Through the Holidays

Wed, 17 Dec 2025 02:31:36 GMT

As we move into the holiday season & the new year, it’s natural to reflect on our health goals. Between gatherings, travel, and comfort foods, routines can easily slip. While regular exercise, stress management, and staying active all matter, much of our overall well-being begins in the kitchen.

Instead of chasing perfection or restrictive diets, focusing on sustainable nutrition habits can make a meaningful difference—not just for the holidays, but for the year ahead. Here are five simple habits that support long-term health without adding stress to your life.

1. Eat More Whole Foods

Whole foods—like fruits, vegetables, lean proteins, whole grains, nuts, and seeds—provide the nutrients your body actually recognizes and uses. They’re naturally rich in fiber, vitamins, minerals, and antioxidants that support digestion, energy, and immune health.

You don’t need to overhaul your entire diet. Start by adding one or two whole-food options to each meal. Think roasted vegetables alongside dinner, fresh fruit for dessert, or oats instead of processed breakfast bars. Progress, not perfection, is what sticks.

2. Make Two Liters of Water a Day Non-Negotiable

Hydration is one of the most overlooked pillars of good health. Drinking enough water supports digestion, brain function, joint health, and even appetite regulation.

Making two liters a day a non-negotiable habit creates a strong foundation. Carry a reusable bottle, sip throughout the day, and don’t wait until you feel thirsty. If plain water feels boring, add lemon, cucumber, or mint for a refreshing twist—especially helpful during busy holiday schedules.

3. Use Simple, Nutritious Meal Toppers

Sometimes the smallest upgrades make the biggest impact. Nutritious meal toppers are an easy way to boost flavor and nutrition without extra cooking.

Try adding:

Seeds like chia, flax, or pumpkin seeds
Nuts for healthy fats and crunch
Olive oil, tahini, or yogurt-based sauces
Herbs and spices for flavor without excess salt

These simple additions can elevate even the most basic meals while supporting heart health and digestion.

4. Swap Salt and Sugar for Healthier Alternatives

Excess salt and added sugar can sneak into everyday meals, especially during the holidays. Rather than cutting them out completely, aim for smarter swaps.

Use herbs, garlic, citrus, vinegar, and spices to flavor foods instead of relying solely on salt. For sweetness, lean on fruit, cinnamon, vanilla, or small amounts of natural sweeteners like honey or maple syrup. These swaps reduce strain on your body while keeping meals enjoyable.

5. Take Time to Meal Prep and Batch Cook

Meal prep doesn’t have to mean hours in the kitchen. Even setting aside one day to prepare a few staples—like roasted vegetables, cooked grains, or proteins—can save time and reduce stress during the week.

Batch cooking helps you make healthier choices when life gets busy and minimizes reliance on ultra-processed convenience foods. It’s one of the most effective habits for consistency, especially during the holiday season.

Sustainable nutrition isn’t about strict rules or giving up the foods you love. It’s about creating habits that support your body, fit your lifestyle, and last beyond January.

As you enjoy the holidays, remember that every small choice adds up. Nourishing your body is one of the best gifts you can give yourself.

Happy holidays—and here’s to a healthier year ahead!

Credit Francesca Williams 5 sustainable nutrition habits for a healthier year https://restless.co.uk/health/healthy-body/sustainable-nutrition-habits-for-a-healthier-year/

The Best Vitamins for Healthy Aging: What Actually Helps—and What Doesn’t

Wed, 10 Dec 2025 23:14:48 GMT

Aging well isn't about chasing miracle pills or buying every "anti-aging" supplement on the shelf. It's about supporting your body's natural resilience with nutrients that are backed by research, not hype. While no supplement can replace the fundamentals—sleep, nutrition, movement—there are a few standout vitamins and compounds that can support longevity when used strategically.

1. Omega-3 Fatty Acids (EPA & DHA)

Omega-3s are some of the most reliable longevity-supporting nutrients available. They help lower inflammation, protect the heart, support brain function, and may reduce age-related cognitive decline.

Where to get them: Fatty fish (salmon, sardines, mackerel) or high-quality fish oil/algae oil supplements.

Why they matter: Chronic inflammation is one of the fastest routes to accelerated aging. Omega-3s help slow that process.

2. Creatine

Often seen as a fitness supplement, creatine is also an underrated healthy-aging tool. It helps maintain muscle strength, supports brain energy metabolism, and may improve memory and overall cognitive function as we age.

3. Magnesium

Magnesium plays a role in more than 300 essential biochemical reactions.

It supports sleep quality, muscle function, metabolic health, energy production, and stress regulation. Most adults don't get enough intake from food alone.

Best forms: Magnesium glycinate for sleep and relaxation; magnesium malate or citrate for muscle and metabolic support.

4. Vitamin D3 + K2

Vitamin D3 supports immune function, bone health, and mood.

Vitamin K2 ensures calcium goes into bones and stays out of arteries, reducing the risk of arterial calcification.

Together, they support cardiovascular health, mobility, bone density, and overall resilience.

What to avoid

1. Generic Multivitamins - Most multivitamins are underdosed, poorly absorbed, and packed with forms of nutrients the body doesn't use efficiently.

2. High-Dose Vitamin E - Although once hyped as an antioxidant, high-dose vitamin E has shown no clear benefit for lifespan—and in some studies may even increase health risks. Longevity requires balance, not megadoses.

Personalization Matters More Than Pills

Before adding anything to your regimen, take a step back. Supplements should not be your starting point.

Instead, begin with the fundamentals:

Sleep: Restorative sleep regulates hormones, repairs tissues, and slows biological aging.

Nutrition: Prioritize whole foods, lean protein, fiber, healthy fats, and low-glycemic choices.

Movement: Resistance training and daily walking are among the best anti-aging protocols ever discovered.

Once those pillars are solid, then—and only then—should you supplement strategically based on your personal needs.

That means blood testing should guide your choices. Not trends. Not marketing. Not what your friend takes.

So here's the truth: supplements are the last 10% of optimization—not the foundation. If you're sleeping poorly, living on processed foods, and barely moving, no amount of pills will save you.

Fix sleep, nutrition, and movement first—then use supplements to enhance what's already working. So before you shop, be informed. Be a mindful label reader. Just because a bottle screams "anti-aging" doesn't mean it delivers real results.

Aging well isn't about shortcuts—it's about smart, consistent choices that support your body for the long run.

Credit Alexa Mellardo, I’m a Longevity Expert—These Are the Vitamins That Actually Work for Healthy Aging https://parade.com/health/i-am-a-longevity-expert-these-are-the-best-vitamins-for-healthy-aging

A Fresh Approach to Cardio: Alternatives to Running and Walking

Wed, 03 Dec 2025 03:53:20 GMT

When most people think of cardio, two activities usually come to mind: running and walking. While both are excellent ways to move your body, they aren’t the only way to meet the recommended 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week.

If you’re looking to shake up your routine, protect your joints, or simply find something you enjoy more, there are plenty of heart-pumping alternatives that make staying active feel less like a chore—and more like something you look forward to.

Cycling: Smooth, Low-Impact, and Beginner-Friendly

Cycling—whether outdoors on a trail or indoors on a stationary bike—is one of the best low-impact cardio options available. It strengthens your legs, elevates your heart rate, and can be easily adjusted to your fitness level.

Why it works:

Great for people with knee or hip discomfort
Allows you to control intensity
Builds endurance while burning calories

Swimming: Full-Body Cardio With Joint Relief

Swimming is one of the most efficient forms of cardiovascular exercise. The water supports your weight, reducing stress on the body while you move every major muscle group.

Why it works:

Strength + cardio in one session
Keeps you cool—perfect for warm climates
Gentle on joints for all ages

Dance Workouts: Cardio That Feels Like Fun

From Zumba to Afrobeat dance classes to hip-hop cardio, dance workouts turn fitness into a celebration. You’re moving, sweating, and smiling—all at the same time.

Why it works:

Boosts mood and relieves stress
Great for group or community settings
Flexible for all fitness levels

Circuit Training: Keep Your Heart Rate Up

Think of circuit training as strength + cardio combined. Moving quickly between exercises—like squats, push-ups, kettlebell swings, or resistance-band work—keeps your heart rate elevated throughout.

Why it works:

Builds muscle and cardio capacity
Efficient for busy lifestyles
Can be done at home, outside, or in a gym

Hiking or Stair Climbing: Nature or Neighborhood

If you enjoy being outdoors, hiking offers a refreshing way to get your heart pumping. For a simpler option, stairs—whether at home, at a park, or in a building—provide a surprisingly effective workout.

Why it works:

Strengthens glutes and legs
Great calorie burn
Boosts balance and overall endurance

Cardio doesn’t have to look one way. Whether you enjoy rhythm, water, wheels, or the quiet of a trail, there are countless ways to support your heart health and meet your weekly activity goals.

The best exercise is the one you can stick with—so choose something that feels good for your body and brings you joy.

Credit Matthew Solan A fresh approach to cardio exercises https://www.health.harvard.edu/exercise-and-fitness/a-fresh-approach-to-cardio-exercises

Your Daily Walk Might Be Doing More Than You Think

Wed, 19 Nov 2025 08:44:07 GMT

Being physically active is good for every part of you — including your brain.

The latest research shows that daily movement, even in small amounts, can help slow the progression of Alzheimer’s disease among people at higher risk of developing the condition.

In a recent study published in Nature Medicine, scientists used advanced imaging and objective activity trackers to explore the connection between movement and brain health. They found that people who were more physically active reduced their risk of cognitive decline by up to 54%. Remarkably, these benefits began to appear at around 3,000 steps per day — a reachable goal even for those who are relatively sedentary.

The impact was most significant for individuals who were previously inactive and started walking regularly. This is encouraging news, as these people are often at the highest risk for rapid cognitive decline. The findings suggest that simply adding short walks into your daily routine — whether around the block, in a park, or through your home — can make a meaningful difference for your brain health.

The key takeaway is clear: you don’t need to run marathons or hit the gym every day to protect your brain. A modest daily commitment to movement can help keep your mind sharper for longer.

So, the next time you have a chance to move, take the stairs, stroll after dinner, or enjoy a morning walk — and invite a friend or family member to join you. Walking together strengthens both memory and connection.

Credit Alice Park, Walking a Little Each Day Can Slow Down Alzheimer’s Disease https://time.com/7330730/walking-exercise-alzheimers-disease/

Your Body’s Sending You a Message Every Night — Here’s What It Means

Tue, 11 Nov 2025 23:12:13 GMT

It’s bedtime, but your mind keeps drifting to the chips or cookies in your kitchen. While there’s nothing wrong with the occasional evening snack, eating right before sleep can lead to indigestion, acid reflux, and poor rest.

More importantly, late-night cravings can be your body’s way of telling you that it’s not getting what it needs during the day. Here are some habits that may be fueling those nighttime hunger cravings — and how breaking them can help.

1. You Don’t Eat What You Really Want

Restricting your favorite foods during the day can backfire. Allowing yourself a reasonable portion of foods you enjoy with or after a meal helps maintain a balanced relationship with food. When you regularly eat what satisfies you, you’re less likely to crave it later at night.

2. You Skip Meals

Skipping meals can disrupt your hunger hormones and cause your blood sugar to drop, leaving you extra hungry later. Try to eat consistent, balanced meals throughout the day to keep your energy steady and prevent evening overeating.

3. You Don’t Eat Enough Starchy Foods

Healthy carbohydrates — such as whole grains, sweet potatoes, or brown rice — are an important source of energy. When you don’t eat enough of them, your body may crave quick-fix carbs like chips or sweets. Pairing starchy foods with protein and fiber helps you stay fuller, longer.

4. Your Meals Lack Nutrients

Even if you’re eating enough calories, missing key nutrients can trigger cravings. Meals that include a good balance of protein, fiber, and healthy fats help regulate appetite and keep you satisfied. Aim to include colorful vegetables, fruits, lean proteins, and whole grains on your plate each day.

5. You Suppress Emotions

Cravings aren’t always about hunger. Stress, loneliness, or boredom can all trigger the urge to snack. Next time you feel the pull to eat late at night, pause and ask yourself if it’s true hunger or an emotional response. Taking a few minutes to breathe, stretch, or reflect can help reset your mindset.

6. You Skimp on Sleep

Sleep has a major impact on your appetite. When you’re sleep-deprived, levels of ghrelin (the hunger hormone) increase, while leptin (the fullness hormone) decreases — leading to stronger cravings, especially for sugary or high-carb foods. Aim for 7–9 hours of quality sleep each night to help regulate hunger.

Late-night cravings are often a symptom, not the root problem. By fueling your body well during the day, managing stress, and getting enough rest, you can keep your hunger balanced — and your nights peaceful.

Credit Melissa Matthews, Breaking These Habits Could Stop Your Late-Night Cravings https://www.realsimple.com/stop-late-night-cravings-11836290

The Power of Cognitive Reserve: Keeping Your Mind Young

Wed, 05 Nov 2025 04:47:55 GMT

The importance of cognitive reserve

Cognitive health — our brain’s ability to think, learn, and remember — plays a significant role in our overall well-being and independence as we age. While many people associate cognitive decline with aging, research shows that there are ways to strengthen and preserve the brain throughout life. One of the most effective strategies scientists have identified is developing and maintaining a good cognitive reserve.

Understanding Cognitive Reserve

Cognitive reserve refers to the brain’s ability to adapt and find alternative ways to perform tasks, even when faced with age-related changes or damage from disease. Think of it as your brain’s “backup power” — the more reserve you build, the more resilient your mind becomes.

People with higher cognitive reserve tend to show fewer symptoms of decline, even when their brains show physical signs of aging. This protective effect has been linked to lifestyle factors such as education, social engagement, and mentally stimulating activities.

Beyond Education

While formal education contributes significantly to cognitive reserve, it’s not the only factor. What matters most is maintaining lifelong mental activity. Reading, playing strategy games, learning new skills, or even taking up a musical instrument all help build and sustain the brain’s flexibility.

Social interaction also plays a key role. Meaningful conversations, volunteering, or joining group activities can keep the mind sharp by encouraging empathy, problem-solving, and emotional awareness — all of which challenge the brain in different ways.

Cognitive Reserve Is Dynamic

The exciting part about cognitive reserve is that it’s not fixed. It can continue to grow and adapt throughout life. Like physical fitness, brain fitness improves with consistent effort and novelty. The key is to keep the mind active and engaged, exposing it to new experiences and learning opportunities. For example, adults who take up new hobbies, learn digital skills, or practice mindfulness often report improvements in focus and memory.

Stimulating Your Brain While Having Fun

Mental stimulation doesn’t have to feel like work. In fact, the most effective brain-boosting activities are often enjoyable. Playing chess, solving puzzles, cooking new recipes, dancing, or traveling to unfamiliar places all stimulate different brain regions.

The goal is to find activities that challenge you just enough to keep you learning and engaged. Even everyday experiences can enhance cognitive reserve if approached mindfully. Taking a different route home, trying a new exercise routine, or having a deep conversation with someone from a different background can spark new neural pathways.

Learning Another Language

Few activities stimulate the brain as powerfully as learning a new language. Research has consistently shown that bilingual individuals tend to have greater cognitive flexibility and may delay the onset of dementia. Language learning strengthens memory, attention, and problem-solving skills — and it can be an enjoyable way to explore new cultures.

Maintaining good cognitive health at any age is about more than protecting your memory — it’s about cultivating a resilient, adaptable brain that thrives on curiosity, creativity, and challenge. By building cognitive reserve through lifelong learning, social connection, and enjoyable mental stimulation, you can stay sharp, engaged, and independent well into later life.

Your brain is your greatest lifelong asset — nurture it, challenge it, and keep it growing.

Credit Benjamin Boller How to maintain good cognitive health at any age https://theconversation.com/how-to-maintain-good-cognitive-health-at-any-age-266451

How to Stay Healthy Through Flu Season and the Holidays

Wed, 29 Oct 2025 23:13:24 GMT

As November arrives and we head into the holiday season, flu season is once again upon us. Between travel, family gatherings, and cooler weather, it’s easy for germs to spread—but there’s also plenty you can do to protect yourself and those you love. Staying healthy doesn’t have to mean isolating from the festivities—it’s about taking smart, simple steps that keep your immune system strong. Here are eight ways to stay healthy this flu season.

1. Get Your Flu Shot

The flu vaccine is one of the most effective ways to reduce your risk of infection. It helps your body build immunity and lowers the chances of severe illness if you do catch the flu. It’s crucial for children, older adults, and anyone with chronic health conditions.

2. Wash Your Hands Often

It may sound basic, but washing your hands regularly—especially before eating or touching your face—remains one of the most powerful ways to stop germs. Aim for at least 20 seconds with soap and water or use a hand sanitizer when you’re on the go.

3. Prioritize Sleep

Lack of sleep weakens your immune system, making you more vulnerable to infections. Try to get 7–9 hours of rest each night to help your body recover, repair, and stay strong through the busy holiday season.

4. Eat Immune-Boosting Foods

A balanced diet rich in fruits, vegetables, and whole grains can strengthen your body’s defenses. Foods high in vitamin C, zinc, and antioxidants—like citrus fruits, leafy greens, and nuts—support your immune system’s natural ability to fight off illness.

5. Stay Hydrated

Dehydration can make you feel sluggish and affect how your body regulates temperature and clears toxins. Keep a water bottle handy throughout the day, and remember that herbal teas, soups, and water-rich fruits like oranges and cucumbers also help.

6. Manage Stress

Chronic stress can take a toll on your immune system. Try to find moments of calm—through deep breathing, journaling, or spending quiet time with loved ones. Protecting your mental health supports your physical health, too.

7. Keep Moving

Regular physical activity helps keep your immune system strong and your mood elevated. Even a brisk 30-minute walk can boost circulation and help your body defend against seasonal illnesses.

8. Stay Home When You’re Sick

If you start feeling under the weather, it’s best to rest and recover at home. Not only will this help you heal faster, but it also prevents the spread of germs to others—especially during family gatherings or community events.

As we enter this flu season and gear up for the holidays, remember: good health is the best gift you can give yourself and those around you. A little prevention goes a long way toward keeping your celebrations joyful and flu-free.

Credit UCS Health, https://www.ucsfhealth.org/education/8-ways-to-stay-healthy-this-flu-season

The One Health Strategy That Never Fails: Prevention

Wed, 22 Oct 2025 02:02:08 GMT

When it comes to staying healthy, there’s one truth that never changes: prevention is the best medicine. You can’t always control what happens in life, but you can take small, intentional steps that strengthen your body and mind today—while protecting your future well-being. The key lies in creating smart, attainable goals that build lasting habits.

Here are four areas to focus on for both short-term and long-term health:

1. Prioritize Sleep

Sleep is your body’s repair system. In the short term, it helps you think clearly and manage stress. Over time, it supports immune function, heart health, and memory. Try to get seven to eight hours most nights, and create a calming bedtime routine by dimming lights and avoiding screens before bed.

2. Nourish with Intention

What you eat shapes how you feel. Choosing nutrient-rich foods—fruits, vegetables, whole grains, lean proteins, and healthy fats—provides energy now and prevents disease later. Start simple: add one extra serving of vegetables or swap a sugary drink for water.

3. Move with Purpose

Exercise is one of the best long-term investments in your health. Regular movement boosts mood, sharpens focus, and strengthens your heart. Find something you enjoy—walking, dancing, or cycling—and aim for 30 minutes a day, most days of the week.

4. Practice Mindfulness

Your mental health is just as important as your physical health. Practicing mindfulness—through meditation, breathing, or quiet reflection—helps you manage stress and stay grounded. Even five minutes a day can make a meaningful difference.

When you focus on these four pillars—sleep, nutrition, exercise, and mindfulness—you’re doing more than staying healthy today. You’re building the foundation for lifelong vitality. Start small. Stay consistent. Let prevention be your best medicine.

Credit Rhea R. Rowser, MD The Secret to Short-term and Long-term Health https://ketteringhealth.org/the-secret-to-short-term-and-long-term-health/

4 Ways Apples Can Help Your Skin Stay Younger, Longer

Thu, 16 Oct 2025 12:37:43 GMT

“An apple a day keeps the doctor away” is a saying we’ve all heard—but this fruit may also play a role in keeping your skin vibrant and youthful. Apples are full of antioxidants, vitamins, and natural compounds that support overall skin health. While more research is needed to confirm their direct impact on aging, adding apples to your daily routine is a simple way to nourish your body and give your skin a boost. Here are four ways apples can help your skin stay younger, longer.

1. Protects Against Environmental Factors

Your skin faces daily stressors like sun exposure, air pollution, and toxins that can speed up aging. Apples are packed with antioxidants such as vitamin C and quercetin, which help fight off free radicals and protect the skin from damage. This protective effect may slow the appearance of fine lines, wrinkles, and uneven skin tone.

2. Helps the Skin Regenerate

Healthy skin depends on the body’s ability to repair and renew cells. Apples contain polyphenols and other nutrients that support skin regeneration. By promoting cell turnover, they may help keep your complexion smoother and more radiant over time.

3. Reduces Inflammation

Inflammation is one of the hidden causes of skin aging, contributing to redness, puffiness, and irritation. Apples, with their flavonoids and other anti-inflammatory compounds, act as a soothing balm, calming the skin and helping maintain a balanced, youthful appearance. This comforting effect is another reason why apples are a great addition to your skincare routine.

4. Boosts Skin Hydration

A glowing complexion starts with hydration. Apples are naturally high in water and contain humectant-like properties that help the skin hold onto moisture. Eating apples regularly can contribute to hydrated, plump, and supple-looking skin.

Apples provide an impressive mix of nutrients that support the skin from within, but it’s important to note that most research has been done on animals or apple extracts—not whole fruit. Still, eating apples is an easy and healthy habit that benefits your body overall, and your skin may thank you for it, too.

Credit Carrie Madormo, RN, MPH 4 Ways Apples Can Help Your Skin Stay Younger, Longer https://www.verywellhealth.com/does-eating-apples-reduce-aging-11810562

It’s Never Too Late: Reclaiming Your Health at Any Age

Wed, 08 Oct 2025 03:12:43 GMT

Life has a way of throwing curveballs — from unexpected health challenges to stressful seasons that pull us away from our routines. But no matter where you are in life or what you’ve been through, it’s never too late to take steps toward better health. The truth is, the body and mind are remarkably resilient. With consistency, compassion, and a little direction, you can rebuild strength, energy, and confidence at any age.

1. Begin with small, consistent steps

The most powerful changes don’t happen overnight. They begin with simple, steady habits — such as adding an extra glass of water a day, taking a short walk after dinner, or opting for fruit over processed snacks—these small shifts compound over time, building momentum and restoring trust in your body. Remember: progress is progress, no matter how small.

2. Rebuild from where you are

After a setback, it’s easy to focus on what’s been lost — strength, mobility, or motivation. But it’s more productive to meet yourself where you are. Start with gentle movement, stretch daily, or try low-impact exercises such as swimming or yoga. By focusing on what you can do, you’ll gradually open the door to what’s possible again.

3. Nourish your body with balance

Healing and long-term health come from nourishment, not restriction. Aim for balanced meals filled with colorful vegetables, lean proteins, whole grains, and healthy fats. If you’ve been off track, don’t punish yourself — commit to the next nutritious choice. Each healthy meal is a message to your body that you care.

4. Prioritize rest and recovery

Rest is not a reward — it’s part of the process. Adequate sleep, quiet reflection, and downtime are important for rebuilding the body and calming the mind. Listen to your energy levels and respect your limits. Healing happens most effectively when you allow yourself to rest.

5. Strengthen your support system

Community plays a huge role in sustaining health. Surround yourself with people who encourage you — whether that’s family, friends, or health organizations dedicated to your well-being. Sharing your journey and celebrating small wins with others can keep your motivation strong.

6. Focus on mental and emotional wellness

True health extends beyond the physical. Managing stress, staying socially connected, and nurturing joy are just as important as exercise and a balanced diet. Simple practices like meditation, journaling, or deep breathing can help you reconnect with yourself and reduce tension in daily life.

7. Keep a forward mindset

Health is not about perfection — it’s about progress. You might experience setbacks along the way, but every effort you make counts. With patience and persistence, your body and mind can adapt, strengthen, and renew. The key is to keep moving forward, one step at a time.

You can improve your health at any age. The human body is designed to heal, grow, and adapt — even in the face of adversity. What matters most is not how many times you’ve fallen off track, but how many times you choose to begin again.

Credit Maggie Penman How to improve your health at any age, even after setbacks https://www.washingtonpost.com/lifestyle/2025/09/29/older-adults-regaining-well-being/

5 Timeless Habits for Better Health: Moving Beyond Quick Fixes and Fads

Wed, 01 Oct 2025 03:20:44 GMT

When it comes to health, the basics rarely change. While new diets, exercise trends, and wellness fads come and go, certain habits remain timeless. They’re simple, sustainable, and powerful enough to transform both your present well-being and your future quality of life. Here are five timeless practices to bring into your everyday routine.

1. Bring Mindfulness Into Your Day

Life moves fast, and with it, our minds often race ahead. Mindfulness is about slowing down and being present—whether that’s taking a deep breath before a meeting, savoring your morning coffee, or stepping away from screens to notice your surroundings. By practicing mindfulness, you reduce stress, improve focus, and create more space for clarity and calm.

2. Prioritize Sleep

Good sleep is one of the most underrated health tools we have. Adults need 7–9 hours of quality rest each night, yet many cut corners. Sleep isn’t just about recharging—it plays a critical role in memory, metabolism, mood regulation, and even your immune system. Protect your sleep like you would any other important appointment. A consistent bedtime, a dark and cool room, and limiting screen time before bed can all make a significant difference.

3. Eat Real, Whole Foods

Your body thrives on nourishment that’s close to nature: fruits, vegetables, whole grains, lean proteins, nuts, and seeds. Processed foods high in sugar, sodium, and additives may be convenient, but they leave your system depleted over time. Instead, focus on building meals around whole ingredients. Think of food as fuel—not just for energy, but for longevity.

4. Move More, Sit Less

Our bodies are designed for movement, not for spending endless hours sitting. Regular physical activity enhances cardiovascular health, strengthens muscles and bones, improves mental well-being, and reduces the risk of chronic diseases. This doesn’t always mean a gym membership—it can be as simple as taking the stairs, stretching at your desk, or going for a daily walk. Every bit of movement adds up.

5. Protect Your Body From Everyday Toxins

From household cleaners to skincare products and even the air we breathe, toxins surround us. While we can’t eliminate exposure, we can take steps to reduce it. Choose natural cleaning supplies whenever possible, filter your water, avoid smoking and secondhand smoke, and carefully consider the ingredients in your personal care products. Small shifts can lighten the load on your body and support long-term health.

Better health isn’t built overnight, and it isn’t built on quick fixes. It’s the result of small, intentional choices made consistently over time. By bringing mindfulness into your day, protecting your sleep, fueling your body with whole foods, moving often, and minimizing toxins, you create a foundation for lasting wellness.

These habits may be timeless, but the best time to start practicing them is today.

Credit Francesca Coltrera 5 timeless habits for better health https://www.health.harvard.edu/blog/5-timeless-habits-for-better-health-202509243106

Why Everyone Should Add Fiber to Their Everyday Diet

Thu, 25 Sep 2025 02:29:00 GMT

When it comes to maintaining good health, fiber often doesn't get the spotlight it deserves. However, it is essential in keeping our bodies functioning optimally and can contribute to long-term well-being in numerous ways. Adding fiber to your daily diet is one of the simplest yet most effective steps toward a healthier future.

What is fiber?

Fiber is a carbohydrate in plant-based foods such as fruits, vegetables, legumes, and whole grains. Unlike other carbs, fiber is not broken down into sugar and absorbed by the body. Instead, it passes through the digestive system largely intact, providing several health benefits.

The Immediate Benefits of Fiber

Promotes Digestive Health

One of fiber's most well-known benefits is its ability to promote healthy digestion. Insoluble fiber helps prevent constipation by adding bulk to your stool, making it easier to pass. Meanwhile, soluble fiber can help manage diarrhea by absorbing excess water in your digestive tract. Whether you are struggling with irregular bowel movements or want to maintain digestive health, fiber plays a vital role in keeping your system balanced.

Helps Manage Weight

Fiber-rich foods are often more filling and less calorie-dense, meaning you can eat a substantial portion without consuming too many calories. Since fiber takes longer to digest, it helps you feel fuller for longer, reducing the chances of overeating or snacking between meals.

Controls Blood Sugar Levels

Fiber can be a powerful ally for those concerned about blood sugar levels, especially people with diabetes. Soluble fiber helps slow down the absorption of sugar, preventing spikes in blood glucose levels after meals. This can help regulate blood sugar over time, reducing the risk of developing type 2 diabetes and supporting better overall glucose management.

How to Add More Fiber to Your Diet

Start your day with fiber: Choose a high-fiber breakfast like oatmeal topped with berries or whole-grain cereals and toast.

Snack smart: Munch on fruits, veggies, nuts, and seeds throughout the day instead of processed snacks.

Incorporate legumes: Add beans, lentils, or chickpeas to soups, salads, or main dishes for a fiber boost.

Opt for whole grains: Replace white bread, pasta, and rice with their whole-grain counterparts to add more fiber to your meals.

Hydrate: As you increase your fiber intake, drinking plenty of water is important to help the fiber move smoothly through your digestive system.

Adding fiber to your diet might be one of the most straightforward yet impactful changes you can make for your long-term health. The benefits of fiber are extensive. By making small adjustments to your meals and prioritizing fiber-rich foods, you will set yourself up for a healthier, more vibrant future.

Credit Matthew Solan The facts on fiber https://www.health.harvard.edu/nutrition/the-facts-on-fiber

7 Morning Habits That Will Transform Your Day

Wed, 17 Sep 2025 03:48:41 GMT

The way you start your day sets the tone for everything that follows. A rushed, unfocused morning can leave you feeling scattered, while an intentional routine can give you energy, clarity, and motivation. The good news? You don’t have to overhaul your entire life to create a morning that works for you—just a few small habits can make a big difference.

Here are seven habits to try to boost your morning routine:

1. Wake Up a Little Earlier

Giving yourself even 15–20 extra minutes in the morning can create space to breathe instead of rushing. Use that time for something meaningful—whether it’s stretching, enjoying your coffee slowly, or journaling.

2. Hydrate First

Hydrating your body first thing in the morning is crucial. After a night's sleep, your body is naturally dehydrated. A glass of water upon waking up helps kick-start your metabolism, rehydrate your cells, and wake up your brain, setting a healthy tone for the day.

3. Move Your Body

Exercise doesn’t have to mean a full workout. A quick walk, yoga session, or a few minutes of bodyweight exercises can increase circulation, boost endorphins, and give you an energy lift that lasts throughout the day.

4. Practice Stillness

Start your day with a moment of calm before the world gets noisy. Meditation, deep breathing, or simply sitting in silence with your thoughts can reduce stress and set a clear, focused mindset.

5. Fuel with a Balanced Breakfast

Skipping breakfast can leave you feeling sluggish later in the day. Instead, aim for a balanced meal that includes protein, healthy fats, and fiber. This could be eggs with avocado, oatmeal with fruit, or a smoothie with greens-providing you with the energy and nutrients you need to kick-start your day.

6. Write Down Your Priorities

Instead of tackling your day reactively, set 2–3 top priorities. This keeps you focused on what truly matters, rather than getting lost in endless tasks and distractions.

7. Limit Screen Time at First

Checking your phone the moment you wake up often leads to stress, comparison, and distraction. Try starting your morning without scrolling—give your mind space to wake up before diving into notifications.

Your morning routine doesn’t have to be complicated—it just needs to be consistent. Experiment with these habits, keep what works for you, and leave the rest. Even small changes can transform how you feel, not only in the morning, but throughout your entire day.

Credit Peta Bee Boost your morning routine — 7 habits to try https://www.thetimes.com/life-style/health-fitness/article/the-simple-rules-for-a-healthy-start-to-the-day-smvsbrlgp

6 Daily Habits Doctors Say Will Help You Live Longer

Wed, 10 Sep 2025 06:07:22 GMT

Living a long, vibrant life isn’t about chasing fads or waiting for perfect health. It’s about small, intentional choices made every day. And according to doctors and wellness experts, these six simple habits can help you stack the odds in your favor — starting now.

1. Take a Short Power Walk Every Day

Even just a few minutes of movement — enough to get your heart rate up — can work wonders. A quick power walk in your neighborhood, up and down your stairs, or around the block is enough to wake up your body, boost circulation, and support heart health. For our community, which faces a higher risk for heart disease, this habit isn’t just helpful — it’s essential. Walking also helps with stress relief, which is a big win for mental health.

2. Eat Breakfast (Yes, Every Morning)

Skipping breakfast might seem harmless, but doctors say starting the day with nourishing helps regulate blood sugar, prevent overeating later, and fuel your brain and body. A bowl of oatmeal, scrambled eggs with veggies, or a smoothie with fruit and protein can go a long way.

3. Add More Color to Your Plate

The more colorful your food, the more nutrients you give your body. Think of leafy greens, sweet potatoes, red bell peppers, berries, and beans. These plant-based foods are rich in antioxidants and fiber, helping to fight inflammation and lower chronic disease risk. Start small — add spinach to your eggs, snack on a piece of fruit, or mix some broccoli into your dinner.

4. Snack on Nuts Instead of Chips

Almonds, walnuts, pistachios, or cashews — just a small handful each day — offer heart-healthy fats, protein, and important minerals. Unlike processed snacks, nuts don’t spike blood sugar and can help lower cholesterol. They’re also a great choice if you’re looking for a snack that gives energy and keeps you full without the crash.

5. Keep Your Bedroom Cool at Night

Lowering the temperature before bed might help you fall asleep faster and sleep deeper. Good sleep is linked to better mood and brain function, which reduces the risk of chronic diseases. Creating a calming sleep environment can be a decisive step toward whole-body wellness for adults, who are more likely to experience sleep disorders or restless nights.

6. Connect with Someone You Love

Loneliness can take a toll on your health, like poor diet or lack of exercise. Whether it’s a quick call, a group text, a church meetup, or dinner with family — staying socially connected keeps our spirits and hearts healthy.

The bottom line is you don’t need to change your entire life overnight. But if you begin to add these six habits into your routine — walking a little, eating a little better, sleeping a little deeper, and loving a little louder — you’re already on the path to a longer, fuller life.

Credit Erica Sloan 6 Daily Habits Doctors Say Will Help You Live Longer https://www.self.com/story/how-to-live-longer-everyday-habits

Are You Getting Enough Protein for a Strong, Healthy Body?

Thu, 04 Sep 2025 11:21:31 GMT

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/

Want to Eat Healthier? Start With These 5 Produce Hacks

Wed, 27 Aug 2025 03:28:37 GMT

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

Boost Your Defenses: 6 Simple Ways to Power Up Your Immunity

Tue, 19 Aug 2025 09:40:28 GMT

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/

Your Guide to Better Emotional Control

Fri, 15 Aug 2025 02:25:29 GMT

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

Walking Toward Better Health: Why Brisk Walking Can Add Years to Your Life

Wed, 06 Aug 2025 04:29:32 GMT

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

Bridging the Gap: Why Mental Health in Our Communities Can't Be Ignored

Wed, 30 Jul 2025 03:47:58 GMT

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/

Why Vitamin D Might Be the Secret to Staying Younger, Longer

Thu, 24 Jul 2025 04:13:58 GMT

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

7 Ways to Stay Healthy on a Road Trip

Thu, 17 Jul 2025 00:20:52 GMT

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

Can't Sleep? This Simple Diet Tweak Could Be the Fix

Thu, 10 Jul 2025 01:10:20 GMT

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

Fuel for Life: 6 Essential Nutrients Your Body Needs—and How to Eat Smarter Every Day

Mon, 30 Jun 2025 23:38:47 GMT

When it comes to living a healthy, energized life, what you put on your plate matters. Your body is a complex machine that requires the right fuel to function optimally. That's where essential nutrients come in. These six nutrients aren't just beneficial—they're vital. They help your body grow, repair, and stay strong.

1. Carbohydrates – Your Body's Main Energy Source

Carbs often get a bad rap, but they're your body's go-to fuel. When you eat carbohydrates, your body turns them into glucose, which powers everything from brain function to your workouts. The key is to choose the right kind.

2. Protein – The Building Blocks of Life

Protein is not just another nutrient - it's the building block of life. It helps your body build and repair tissues, crucial for your muscles, immune system, and even hormones. Whether you're active or not, your body needs protein every day to function correctly.

3. Fats – Not All Fat is Bad

Fats help your body absorb vitamins and protect your organs. They also provide long-lasting energy. However, not all fats are created equal—trans fats and excessive saturated fat can increase health risks.

4. Vitamins – Small but Mighty

Vitamins regulate various processes in your body, from healing wounds to supporting your immune system. There are 13 essential vitamins that your body needs and most of them come from the food you eat.

Key vitamins to focus on:

Vitamin C (immunity): citrus fruits, bell peppers
Vitamin D (bone health): sunlight, fortified milk
Vitamin A (vision): carrots, sweet potatoes

5. Minerals – Keeping You Strong from the Inside Out

Minerals like calcium, iron, and potassium support strong bones, oxygen flow, and heart function. Your body can't produce minerals on its own, so you must get them through your diet.

6. Water – The Forgotten Nutrient

You can survive weeks without food but only days without water. Every cell in your body depends on it. Water regulates temperature, flushes out waste, and keeps your joints moving smoothly.

When you give your body what it truly needs, it rewards you with more energy, improved focus, and a greater sense of well-being. Nourishing your body isn't about perfection—it's about progress and staying committed to becoming the better version of yourself.

Credit Isabel Vasquez RD LDN These Are the 6 Essential Nutrients Your Body Needs https://www.health.com/essential-nutrients-11680253

The Anti-Aging Blueprint: 6 Habits That Actually Work

Thu, 26 Jun 2025 05:00:30 GMT

Aging doesn’t have to mean slowing down or fading away. According to top cardiologists, the secret to staying youthful isn’t found in luxury creams or miracle supplements—it’s in the daily choices we make to support our hearts, muscles, minds, and energy.

Take Care of Your Blood Vessels—They Take Care of You

Your heart and blood vessels power everything: brain function, energy, skin glow, and digestion. Cardiologists emphasize habits that keep arteries strong and flexible—like daily movement, cutting back on processed food, and staying well-hydrated. Healthy circulation is a silent anti-aging weapon that keeps your body feeling younger and longer.

Check-in With Your Body—Know Your Numbers

Many health issues—like high blood pressure or elevated cholesterol—show no symptoms until they cause real damage. Knowing your numbers gives you a clear picture of your health and helps you take action early. Regular checkups, home monitoring, or quick health screenings can help you stay ahead of preventable issues.

Build Strength to Keep Moving Forward

Muscle loss happens naturally with age, but it’s not irreversible. Resistance training a few times a week helps preserve muscle mass, metabolism, and balance. This protects against falls or injuries and keeps your body strong enough to enjoy life on your terms.

Sleep: Your Body’s Built-In Repair System

Deep, consistent sleep is a cornerstone of anti-aging. During sleep, your body repairs tissue balances hormones and clears waste from your brain. Aiming for 7–9 hours of uninterrupted rest each night improves heart health, cognitive function, and skin appearance. Make sleep a non-negotiable part of your routine.

Fuel With Real, Whole Foods

You are what you eat. Cardiologists recommend focusing on whole, unprocessed foods—vegetables, fruits, healthy fats, and lean proteins. These foods reduce inflammation and provide the nutrients your body needs to regenerate.

Stress Less, Live More

Chronic stress is one of the most damaging forces on the body. It accelerates aging at the cellular level, impacts heart health, and wears down your immune system. But stress doesn’t have to run your life. Deep breathing, time in nature, prayer, and simply slowing down can help your body reset. Protecting your peace is one of the most underrated health tools you have.

Aging well doesn’t require perfection—just intention. The good news? You already have access to everything you need. With consistency, these simple habits can transform how you feel and age.

Credit Alexa Mellardo The 7 Daily Tips This Cardiologist Swears By For Anti-Aging https://www.eatthis.com/cardiologist-habits-to-age-gracefully/

7 Summer Fruits and Veggies That Are Great for Your Heart

Thu, 19 Jun 2025 13:14:15 GMT

Summer isn’t just about sunshine and longer days—it’s also the perfect time to load up on delicious fresh fruits and vegetables for your heart. Many seasonal produce options contain vitamins, minerals, and fiber that help lower blood pressure, reduce inflammation, and support overall heart health while keeping you hydrated in the heat.

Eating a wide variety of colorful produce ensures you get a mix of heart-protective antioxidants. If you’re not used to adding fruits and vegetables into your daily routine, start with one or two servings daily and gradually build from there.

Here are seven summer staples that are as heart-friendly as they are flavorful:

1. Tomatoes

Tomatoes are a summer favorite and a powerful ally for your heart. They’re rich in lycopene, an antioxidant linked to lower LDL (“bad”) cholesterol levels and a reduced risk of heart disease. Tomatoes also contain potassium, which helps manage blood pressure. Whether eaten raw, grilled, or tossed into salads, tomatoes are a versatile heart-health booster.

2. Blueberries

Blueberries are packed with anthocyanins, the compounds that give them their deep blue color and support healthy blood vessels. Regular consumption has been shown to improve blood flow and reduce the risk of heart attacks. Enjoy them fresh, frozen, or in smoothies and salads for a sweet, heart-smart snack.

3. Peaches

Juicy and fragrant peaches offer good vitamin C, fiber, and potassium—all essential nutrients for maintaining a strong cardiovascular system. Their natural sweetness can satisfy sugar cravings in a much healthier way. Try them grilled, sliced in yogurt, or eaten as-is for a hydrating summer treat.

4. Apricots

These golden-orange gems are loaded with beta-carotene and fiber, both of which support heart health. Beta-carotene converts to vitamin A, which helps reduce oxidative stress and inflammation. Dried apricots are a great on-the-go snack, but fresh apricots offer more hydration and fewer sugars.

5. Watermelon

Few things scream summer like a slice of watermelon. Beyond being super hydrating, watermelon contains citrulline, an amino acid that may help lower blood pressure and improve blood flow. It’s also low in calories and water content, making it ideal for hot days when you need to cool down and fuel up.

6. Zucchini

This summer, squash is rich in vitamin C, potassium, and magnesium, all supporting a healthy heart and helping regulate blood pressure. Zucchini can be spiralized into noodles, grilled as a side dish, or baked into savory dishes.

7. Strawberries

Strawberries are not just sweet—they’re heart-smart, too. Packed with vitamin C, fiber, and antioxidants, they help reduce inflammation and oxidative stress. Studies show they may help improve cholesterol levels and lower blood pressure.

Summer is the perfect time to refresh your plate and prioritize your heart. With an abundance of flavorful and nutrient-rich fruits and vegetables in season, making heart-healthy choices has never been easier—or tastier. Whether you pick them from your garden, local farmers’ market, or grocery store, these seven summer staples can help keep your heart strong and your body thriving.

Credit Stephanie Brown 7 Summer Fruits and Veggies That Are Great for Your Heart https://www.verywellhealth.com/summer-produce-for-heart-health-11751517

Why Investing in Your Health Is the Best Investment You'll Ever Make

Wed, 11 Jun 2025 04:27:39 GMT

When people think of investments, they often think of money, stocks, or property. However, the greatest return on investment (ROI) doesn't come from a bank account but from caring for your mind and body. Here's why:

1. Better Mental Clarity & Mood

Healthy foods like berries, walnuts, and olive oil are rich in antioxidants and healthy fats that support brain function. A well-fed brain means better focus, improved mood, and greater emotional resilience — crucial for handling life's stressors.

2. More Energy and Vitality

Nutrient-dense foods such as organic eggs, avocados, and sardines help stabilize blood sugar, build muscle, and fuel your body throughout the day. When your body runs efficiently, you feel energized — not sluggish.

3. Preventing Chronic Diseases

Cruciferous vegetables, turmeric, and chia seeds help reduce inflammation, lower cholesterol, and regulate blood pressure. This means a lower risk of heart disease, diabetes, and cancer — conditions that are increasingly common but largely preventable through lifestyle.

4. Longevity and Quality of Life

It's not just about living longer — it's about living better. A lifestyle rich in real, whole foods can slow aging, improve mobility, and reduce the need for medications. That means more years of feeling strong, active, and independent.

5. Save on Healthcare Costs

Prevention is cheaper than treatment. Eating nutrient-dense foods and staying active reduces your risk of expensive medical bills, surgeries, and prescription medications. Think of it this way: you can pay for healthy food now or medical care later.

6. Set an Example for Loved Ones

Your habits ripple outward. When you prioritize your health, you inspire others — children, partners, friends — to do the same. It creates a culture of wellness in your community.

Every time you choose nutrient-rich foods, every walk you take, every hour of sleep you prioritize, you're making deposits into your health "bank." And that compound interest? It pays off for life.

Credit Stacey Scott Your Health is the best investment you'll ever make https://citylifestyle.com/articles/your-health-the-best-investment-youll-ever-make

Prepare Now for Your Health Needs in the Future – Steps to Secure Peace of Mind for You and Your Loved Ones

Wed, 04 Jun 2025 07:37:50 GMT

We often carry the weight of caring for others while putting our needs on the back burner. But when it comes to our health and well-being in the years ahead, the best gift we can give ourselves—and our families—is preparation.

Planning for the future doesn't mean you expect something bad to happen. It means you're taking control. Whether you're in your 40s, 60s, or older, it's never too early—or too late—to get your affairs in order. Here are five key steps to help you prepare now for your health needs in the future:

1. Get Certain Legal Affairs in Order

Having the right legal documents in place can protect your wishes and reduce stress for your loved ones. This includes:

A will or living trust to detail how your property should be handled.
A durable power of attorney to assign someone you trust to make financial decisions if you're unable.
Advance healthcare directives like a living will or healthcare power of attorney to outline your medical preferences.

These conversations often go unspoken, leaving families in turmoil. But by taking the time to speak with a legal advisor or community resource center that understands the unique needs of Black families, you can bring a sense of relief and peace to your loved ones.

2. Learn About Housing Options

Your home might not always suit your needs as you age. It's important to think about:

Staying at home with modifications like grab bars or stair lifts.
Moving to senior-friendly housing that's accessible and safe.
Considering assisted living or co-housing communities that offer support, connection, and care.

Representation matters—seek out culturally affirming spaces and understand your background and values.

3. Investigate Support Services

From transportation to meal delivery, services are designed to help older adults stay independent and connected. Begin researching:

Local Area Agencies on Aging for support programs.
Faith-based and nonprofit organizations offering culturally sensitive care.
Black-led community groups that provide wellness checks, caregiver help, or education.

Don't wait for a crisis—get familiar with these services while you're still active and mobile.

4. Start Downsizing

Decluttering isn't just about stuff—it's about peace of mind. Start the process gradually by:

Giving away items to family and friends.

Selling or donating things you no longer use.

Organizing essential documents in a safe, easy-to-find place.

Downsizing now will save your loved ones from making tough decisions later, and it can give you a sense of control and clarity.

5. Get Financial Advice

Money matters—especially when it comes to healthcare and aging. Connect with a trusted financial advisor or planner who can help you:

Budget for long-term care costs.

Understand insurance options, including Medicare and Medicaid.

Prepare for retirement, even if you're still working.

Ensure your advisor understands your need, and has a plan tailored to you.

The Time is Now

Secure your legacy by taking care of yourself today. Preparing for the future doesn’t mean you’re giving up—it means you’re showing up with strength, wisdom, and love.

Your health journey doesn’t stop as you age—it evolves. And by planning now, you ensure that your needs, values, and dignity remain front and center.

Credit Heidi Godman Prepare now for your health needs in the future https://www.health.harvard.edu/staying-healthy/prepare-now-for-your-health-needs-in-the-future

Want Better Sleep? Discover How Regular Exercise Can Help

Thu, 29 May 2025 02:45:18 GMT

Discover the powerful impact of regular exercise on your sleep quality. Did you know that it can significantly reduce the risk of insomnia and lead to more restful nights?

Exercise is often praised for its various health benefits, such as weight management, cardiovascular health, and mental well-being. However, its positive effects on sleep are now gaining more recognition.

The relationship between physical activity and sleep is mutual. Good sleep can enhance physical performance, while regular exercise can significantly improve sleep quality.

Here are some practical tips for better sleep through exercise.

1. Consistency is Key : Aim to incorporate physical activity into your daily routine. Even short bursts of exercise can add up over the week.

2. Find What You Enjoy : Whether it's yoga, dancing, or a team sport, engaging in activities you truly enjoy not only increases the likelihood of maintaining a regular exercise routine but also makes it a fun and exciting part of your day.

3. Time It Right : While exercise can help tire the body, remember that intense workouts should be avoided at least two hours before bedtime. This gives you the flexibility to fit in your exercise routine at a time that suits you best.

4. Combine with Good Sleep Hygiene : Exercise alone isn't a silver bullet. Pair it with good sleep hygiene practices such as maintaining a regular sleep schedule, creating a restful environment, and limiting screen exposure before bedtime.

Adding exercise to your weekly routine can help you sleep better. It will not only improve your sleep but also boost your overall health. So, find an activity you like and get moving—your body and mind will thank you with better sleep!

Credit Heidi Godman Want better sleep? Aim for at least an hour of exercise per week, https://www.health.harvard.edu/exercise-and-fitness/want-better-sleep-aim-for-at-least-an-hour-of-exercise-per-week

How to Make Time for Exercise with a Busy Schedule

Wed, 21 May 2025 03:26:31 GMT

Finding time to exercise between work, family, social commitments, and everyday responsibilities can feel nearly impossible. But the truth is, you don't need hours at the gym to stay healthy—you need a strategy. Prioritizing physical activity, even in small doses, can boost your energy, improve your mood, and help you show up better in all areas of life.

Here's how to fit exercise into your busy schedule without overwhelming your day:

1. Reframe Exercise as Non-Negotiable

Think of your workouts as brushing your teeth or attending a work meeting. You're more likely to stick with exercise when it becomes a priority—not an afterthought. Block it out on your calendar like any other appointment. A 20-minute workout is better than none at all.

2. Start with Small Goals

Don't aim for perfection. If your schedule is tight, commit to 10 to 20 minutes a few times a week. A quick walk during your lunch break or a short home workout in the morning can add up. Remember, consistency beats intensity when it comes to building a long-term habit.

3. Use Movement as a Break

You don't have to wait until the end of the day to move your body. Stretch during virtual meetings, take the stairs instead of the elevator or do bodyweight exercises while watching TV. Turn downtime into active time by weaving movement into your routine.

4. Wake Up 30 Minutes Earlier

Mornings are often the quietest time of day. Waking up just 30 minutes earlier can give you the space to do a workout, stretch, or go for a brisk walk before the day's demands begin. Starting your day with movement can also boost your focus and reduce stress.

5. Make It Social

Combine exercise with your social life. Invite a friend for a walk, join a dance or fitness class, or do a virtual workout with someone you care about. Exercising with others can be fun and motivating and help you stay accountable.

6. Take Advantage of Technology

There’s no need to drive to a gym or buy fancy equipment. Use free fitness apps, YouTube videos, or short online programs you can do at home or while traveling. Having access to guided workouts anytime makes it easier to squeeze in fitness on your terms.

7. Rethink What Counts as Exercise

Don’t overlook everyday activities that get your heart rate up. Gardening, cleaning the house, walking the dog, or biking to the store all count as movement. When time is tight, every bit of physical activity helps.

Life gets busy, but remember, your health is worth making time for. By adjusting your mindset, starting small, and looking for creative ways to move, you can fit exercise into even the most packed schedule. You don’t have to overhaul your entire routine—take one intentional step toward prioritizing your well-being today.

Credit Courtney L. Gilbert Healthline Says: How to Make Time for Exercise with a Busy Schedule https://www.healthline.com/health/exercise-fitness/how-to-make-time-for-exercise-with-a-busy-schedule#your-healthy-habits

Be Heard, Be Healed: 7 Doctor Visit Tips Every Black Patient Should Know

Wed, 14 May 2025 03:48:05 GMT

Too often, members of the Black community face unique challenges when navigating the healthcare system—barriers rooted in bias, mistrust, and systemic inequities. That's why being prepared, informed, and empowered during medical visits is not just helpful—it's essential. Whether you're seeing a doctor for the first time or managing a chronic condition, here are seven tips to make sure you get the care you need and deserve.

1. Don't Make Assumptions

Just because a doctor has credentials or experience doesn't mean they automatically understand your background, culture, or unique health concerns. Don't assume they know your pain levels, lifestyle, or the context of your symptoms. Speak clearly about your feelings, and never minimize your concerns to make the doctor more comfortable.

2. Prep Questions and Take Notes

Come prepared like you're going to a job interview—but for your health. Write down your questions in advance and take notes during the visit. It's easy to forget important details when you're under stress. This will help you walk away clearly and allow you to follow up confidently.

3. Bring a Loved One

Two sets of ears are better than one. Bring someone you trust—a spouse, sibling, friend, or adult child. They can help you ask questions, catch things you might miss, and support you emotionally if things get overwhelming. Sometimes, just having someone in the room changes the energy of the appointment in your favor.

4. Advocate for Yourself Like You Would for a Child

If a doctor dismissed your child's pain, you'd push back, ask for clarification, or demand a second opinion. Do the same for yourself. Your health is just as precious. If something doesn't sit right, speak up. You have every right to ask questions, seek alternatives, or pause before agreeing to any treatment plan.

5. Ask to Record the Conversation

Don't be shy about asking, "Is it okay if I record this part of our conversation for reference later?" Many providers are open to this, and it can help you replay the doctor's advice or share it with your family. It also sends a subtle message: I'm paying attention, and this matters to me.

6. Make Sure Everything Is Documented

If something is discussed—like a referral, a diagnosis, or a test result—make sure it's written in your patient record or after-visit summary. Documentation protects you. It's your paper trail if you need to follow up or challenge something later.

7. Think About Who Comes After You

This is bigger than one appointment. Every time you stand up for yourself, you help create space for others—especially younger generations watching how you move. Whether you're breaking generational silence around mental health or asking for a culturally competent provider, you're paving the way for someone else to receive better care.

At BPHN, informed patients are empowered patients. These tips reflect our ongoing commitment to helping Black residents in Montgomery County advocate for themselves, navigate care confidently, and be seen and heard in every medical setting. Whether walking into a clinic or standing up for your long-term health, know that you're not alone—we're here to support you every step of the way.

Credit Anissa Durham 7 Tips to Get the Care You Need at the Doctor https://wordinblack.com/2025/04/7-tips-get-care-you-need-doctor/

Coping with Everyday Curve Balls: The Adventures of Navigating Life’s Transitions

Thu, 08 May 2025 06:04:57 GMT

Life throws unexpected challenges our way—moments that test our strength, patience, and resilience. We plan we prepare, and yet, there are seasons when the unexpected hits: the death of a loved one, a sudden move, the sting of isolation, or the quiet ache of shifting friendships. These are life's curve balls—moments that challenge our stability and force us to adapt in ways we may never have anticipated.

For those navigating these transitions on their own, the journey can feel doubly heavy. Whether it's because of widowhood, divorce, retirement, or simply aging without a close support system, the reality of facing major life changes solo is a story that deserves attention, compassion, and support.

When Life Changes Without Your Permission

Transitions can be both external and internal. You might relocate to a new city and feel uprooted in your identity. You may lose a spouse and find yourself navigating the silence of your home—and your soul. You might retire from a career that once defined your daily rhythm, only to face a void where purpose used to reside.

These moments of disorientation are more common than we often admit. And yet, many go through them quietly, without the benefit of community or conversation. But here's the truth: you don't have to go it alone.

Healing begins when we come together. It starts with someone saying, "Me too." That's why safe spaces—especially those rooted in faith and community—are vital. They allow us to hear from others who've faced similar struggles and find ways to move through them gracefully.

Mt. Calvary Baptist Church understands this deeply. That's why their Counseling Ministry and Health & Wellness Ministry, in collaboration with the Black Physicians and Healthcare Network (BPHN), offer a unique opportunity to gather, reflect, and grow.

A Day for Breathing, Connection, and Empowerment

On Saturday, May 17, 2025 , Mt. Calvary will host "Coping with Everyday Curve Balls: Adventures of Being One Navigating Life's Transitions." From 9:00 AM to 1:00 PM at the Leon Grant Family Life Center, this event will explore the realities of loneliness, grief, career change, relocation, health shifts, and more.

You'll hear from voices who understand your journey and walk away with practical tools, encouragement, and renewed hope, empowering you to face life's transitions with renewed strength and hope.

Registration is free, but pre-registration is recommended by May 12, 2025 .

You can sign up mtcbc.org/everyday-curve-balls or scan the QR code below.

You've faced life's curve balls. Now it's time to catch your breath, find your footing, and rediscover your strength—together.

Join us on May 17 . You don't have to navigate this alone.

Five Ways To De-Stress And Help Your Heart

Wed, 30 Apr 2025 06:36:28 GMT

Stress that lingers day after day — from a frustrating commute to a strained relationship or relentless workload — can take a real toll on your health. Most people have experienced how stress can mess with mood, disrupt sleep, or suppress appetite. But what you may not realize is that chronic stress can do severe damage to your heart.

How Does Long-Term Stress Harm the Heart?

When stress becomes chronic, your body stays in a constant state of alert. This can lead to low-grade inflammation throughout the body — a key contributor to heart disease. On top of that, stress-related changes to mood, sleep, and appetite can make it harder to maintain heart-healthy habits. Think: stress eating, skipping workouts, smoking, or drinking more alcohol than usual.

Even if you're not feeling "stressed out," the slow drip of daily tension can subtly influence your heart health over time. The good news? You can take action. Here are five simple ways to ease stress and support your heart:

1. Be active: Every time you are physically active, whether you take a walk or play basketball, your brain releases mood-boosting chemicals called endorphins. Short bursts of exercise can reduce symptoms of anxiety and depression.

Exercising helps ease stress and protects against heart disease by lowering your blood pressure, strengthening your heart muscle, and helping you maintain a healthy weight.

2. Practice Deep Breathing or Meditation: Mindfulness practices like deep breathing, meditation, or guided imagery can help calm your nervous system. Even just five minutes a day can make a difference.

Try inhaling deeply through your nose for a count of four, holding for four, and exhaling slowly through your mouth for a count of four. This signals your body that it's safe to relax.

3. Connect with Others: Talking with friends, spending time with loved ones, or joining a community group. Social connection allows you to tap into laughter. Laughter has been found to lower levels of stress hormones and reduce inflammation in the arteries. A quick check-in with someone you trust can lighten your emotional load.

4. Get Restorative Sleep: Lack of quality sleep increases stress and can raise your risk of heart disease. Create a calming bedtime routine, limit screen time an hour before bed, and keep your bedroom cool and dark. Prioritizing 7–9 hours of sleep helps your body recover and strengthens your heart.

5. Do Something You Enjoy: Pleasure and play are often overlooked stress busters. Whether listening to music, gardening, drawing, or spending time in nature, doing something that brings you joy helps reset your nervous system.

Stress is a part of life — but chronic, unmanaged stress shouldn't be. Over time, it can harm your heart just as much as a poor diet or lack of exercise. Adding a few simple, enjoyable habits into your daily routine can lower your stress and give your heart the care it needs to stay strong and healthy.

Your heart works hard for you daily — take a moment to return the favor.

Credit Harvard Health 5 stress busters to help your heart https://www.health.harvard.edu/heart-health/5-stress-busters-to-help-your-heart

5 Science-Backed Longevity ‘Hacks’ That Don’t Cost a Fortune

Wed, 23 Apr 2025 23:54:55 GMT

In a world obsessed with expensive anti-aging products and high-tech biohacking, it’s easy to forget that living longer and feeling better doesn’t have to drain your wallet. Research consistently shows that some of the most powerful tools for longevity are free or incredibly affordable. Here are five simple, science-backed longevity “hacks” that can make a significant impact without breaking the bank:

1. Work Out — It Doesn’t Matter Where

You don’t need a fancy gym membership or boutique fitness classes to extend your life. The movement itself is the magic. Studies have shown that even moderate activity — like brisk walking, dancing in your living room, or taking the stairs — can reduce your risk of heart disease, diabetes, and premature death. It’s not about where you do it, but that you do it — consistently.

2. A Healthy Diet Beats Supplements

While supplements can help in some instances, a whole-food, plant-forward diet offers far more than isolated nutrients. Antioxidants, fiber, and healthy fats from fruits, vegetables, and whole grains have been linked to longer lifespans and lower risk of chronic illness. To reduce costs, swap fresh fruits and vegetables and lean proteins for frozen ones, which can be “just as nutritious.”

3. Aim for Seven Solid Hours of Sleep

Sleep isn’t a luxury — it’s a necessity. Research published in journals like Sleep Health shows that people who consistently get seven to eight hours of quality sleep have better memory, mood, immune function, and longevity. Even more, poor sleep has been linked to obesity, heart disease, and cognitive decline. So before you splurge on anti-aging serums, consider setting a wind-down routine, turning off screens early, and prioritizing rest.

4. Train Your Brain to Be More Optimistic

Optimism isn’t just a mindset; it’s a health strategy. A growing body of research from Harvard and the Mayo Clinic links optimism to a longer life and a reduced risk of major diseases. Optimists tend to cope better with stress, adopt healthier habits, and have stronger social connections. Practicing gratitude, reframing challenges, and simply reminding yourself not to sweat the small stuff can gradually shift your mental habits toward positivity.

5. To Check If It’s Working, See How You Feel

Want to know if your lifestyle tweaks are helping? Tune into your body. More energy, better moods, clearer skin, fewer aches, and steadier focus are signs your body is benefiting. Longevity isn’t just about adding years to your life, but life to your years. If you feel more vibrant and at ease in your body, chances are you’re on the right track.

Credit Mohana Ravindranath, 5 Science-Backed Longevity ‘Hacks’ That Don’t Cost a Fortune, https://www.nytimes.com/2025/04/10/well/longevity-low-cost-tips.html

7 Habits to Reduce Your Risk of Stroke: Advice from a Doctor

Wed, 16 Apr 2025 10:16:53 GMT

A stroke can happen suddenly, but the risk factors build up over time. In the Black community, the risk of stroke is nearly twice as high as in other groups, and strokes tend to occur at younger ages. However, the good news is that up to 80% of strokes are preventable. By adopting healthier habits, you can protect yourself and your loved ones. Here are seven doctor-recommended habits to reduce your risk of stroke.

1. Control Your Blood Pressure

High blood pressure is the leading cause of stroke, and it disproportionately affects Black adults. Regularly check your blood pressure and aim to keep it below 120/80 mmHg. Lifestyle changes such as reducing salt intake, exercising, and taking prescribed medications can help keep your blood pressure under control.

2. Manage Diabetes

Diabetes damages blood vessels and increases the likelihood of stroke. Many Black Americans are at higher risk for type 2 diabetes, making early detection and management crucial. Monitor your blood sugar levels, maintain a balanced diet, and stay active to help prevent complications.

3. Move Your Body Daily

Physical activity helps maintain a healthy weight, reduces blood pressure, and lowers blood sugar levels. Aim for at least 30 minutes of moderate exercise most days of the week. Walking, dancing, swimming, and biking are great ways to stay active while keeping it fun.

4. Eat Heart-Healthy Foods

A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can lower stroke risk. The DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets are great options. Reduce processed foods, fried foods, and excessive sugar to protect your heart and brain.

5. Quit Smoking & Limit Alcohol

Smoking damages blood vessels and doubles your risk of stroke. If you smoke, quitting is one of the best things you can do for your health. Excessive alcohol consumption can also raise blood pressure. If you drink, do so in moderation—no more than one drink per day for women and two for men.

6. Prioritize Stress Management

Chronic stress contributes to high blood pressure and poor lifestyle habits. Finding ways to manage stress—whether through meditation, prayer, deep breathing, or therapy—can improve overall health. Engaging in community activities or talking with trusted friends and family can also help.

7. Get Regular Check-Ups

Many stroke risk factors are silent, meaning you may not notice symptoms until it’s too late. Regular health check-ups can detect high blood pressure, diabetes, and high cholesterol early. Work with a healthcare provider to monitor your numbers and make necessary changes.

Always remember that your health is in your hands, and small changes can make a big impact. By taking control of your blood pressure, staying active, eating well, and managing stress, you can significantly reduce your risk of stroke. Encourage your family and friends to do the same. Let’s protect our community by prioritizing our health—one habit at a time.

Credit 7 Habits to Reduce Your Risk of Stroke, According to Doctors and Dietitians https://www.eatingwell.com/habits-to-reduce-your-risk-of-stroke-11698358

How to keep your memory sharp as you age

Wed, 09 Apr 2025 15:12:42 GMT

As we age, it’s natural to worry about memory lapses or the prospect of cognitive decline. While occasional forgetfulness can be a normal part of aging, there’s plenty you can do to protect your brain health and keep your mind running smoothly. Simple, daily habits—ranging from what you eat to how you socialize—can reduce your risk of memory loss and dementia and help slow cognitive decline.

Adopting a balanced diet is one of the most effective ways to support brain health. Research shows that a Mediterranean-style eating pattern, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil, helps reduce inflammation and improve blood flow to the brain.

Including antioxidant-rich foods such as berries, leafy greens, and colorful vegetables can help combat oxidative stress, contributing to cognitive decline. Omega-3 fatty acids in fatty fish like salmon, flaxseeds, and walnuts are essential for maintaining neuron structure and communication. It’s also important to limit processed foods and added sugars, which are linked to impaired brain function and an increased risk of dementia.

Physical activity is another powerful tool for preserving memory. Aim for at least 150 minutes of moderate weekly exercise, such as brisk walking, swimming, or cycling. These activities enhance circulation and stimulate the growth of new brain cells. Strength training, done at least twice a week, has also been shown to support brain health by improving blood flow and reducing inflammation. Mind-body exercises like yoga and tai chi offer the added benefit of combining physical movement with mental focus, boosting mood and memory.

Keeping your brain engaged is just as important as exercising your body. Mentally stimulating activities , such as puzzles, crosswords, or strategy games like chess, challenge your brain and help build cognitive reserve. Lifelong learning is another key strategy—picking up a new language, playing an instrument, or starting a new hobby can all create fresh neural pathways and enhance brain plasticity.

Sleep is often underestimated in brain health, but it plays a crucial role in memory consolidation. Adults should aim for 7 to 9 hours of quality sleep each night. Keeping a consistent sleep schedule—going to bed and waking up simultaneously each day—helps regulate your internal clock.

Stress management is essential for protecting your memory. Chronic stress can lead to elevated levels of cortisol, which may damage brain cells over time. Practices like mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can help reduce stress and enhance mental clarity.

Staying socially engaged is more than just enjoyable—it’s vital for brain health. Regular interaction with friends, family, and community members can help ward off loneliness, a known risk factor for cognitive decline. Volunteering, joining clubs, or participating in group activities keeps the mind active and encourages a sense of purpose.

Managing your overall health is equally important. Conditions such as high blood pressure, high cholesterol, and diabetes can negatively impact brain function. Make sure to have regular check-ups and work with your healthcare provider to manage these conditions effectively. Hearing loss, often overlooked, is another contributor to cognitive decline, so be proactive in addressing any hearing concerns.

While food should be your primary source of nutrients, certain supplements may support brain health, especially in older adults. Vitamin B12 and vitamin D deficiencies are common and can contribute to memory issues. However, always consult a healthcare professional before beginning any new supplement regimen.

The good news is you don’t have to make all these changes at once. Start with one or two small habits—like adding a handful of berries to your breakfast or scheduling a weekly chess game with a friend—and gradually build from there. These simple steps can have a powerful cumulative effect, helping you keep your memory sharp, your mind engaged, and your brain resilient as you age.

Credit Meeri Kim How to keep your memory sharp as you age https://www.washingtonpost.com/wellness/2025/03/31/alzheimers-dementia-prevention-exercise-engagement/

Exercise is more effective than Medication for mental health: study

Wed, 02 Apr 2025 03:03:06 GMT

According to the Health and Human Services Office of Minority Health, Black adults in the U.S. are more likely than white adults to report persistent symptoms of emotional distress, such as sadness and feeling like everything is an effort. A potential solution for improving this problem in our community is to encourage more exercise.

Studies have recently revealed that engaging in repeated physical activity might prove more effective than medications when it comes to treating mental health issues, such as depression.

“Physical activity is known to help improve mental health. Yet despite the evidence, it has not been widely adopted as a first-choice treatment,” says lead researcher Dr. Ben Singh.

Mental health experts agree on one thing: exercise. Exercise is helpful in treating depression, anxiety, insomnia, and attention deficit hyperactivity disorder – without side effects.

Even small amounts of exercise, such as tidying or completing chores around the house, can work to mitigate symptoms related to depression and bipolar disorder in adults.

Published research on the topic of exercise and mental health concluded that short bouts of exercise are more effective than longer sessions at alleviating symptoms of common mental disorders. The takeaway is that minor changes over a short period can enhance your overall well-being and help you steer clear of depression and other mental health issues.

While higher-intensity exercises had “greater improvements for depression and anxiety,” all kinds of physical activity could “significantly reduce symptoms.”

Exercising on a regular basis brought immense benefits to a range of individuals, including those with depression, pregnant or postpartum women, people suffering from kidney disease plus HIV-positive individuals and even perfectly healthy individuals.

This is important because it shows how making a small change — in this case, working on your physical health through exercise — can have an immense impact on improving other areas of your life.

Always remember that change starts with you because the best investment you will ever make is in your own health.

Credit Brooke Kato Exercise is more effective than medication for mental health: study, https://nypost.com/2023/02/24/exercise-more-effective-than-meds-for-mental-health-study/

Health Care Prevention is the Gold Standard

Wed, 26 Mar 2025 04:00:49 GMT

Preventive health care is the gold standard for long-term well-being. It is the most effective strategy for reducing health disparities and ensuring a higher quality of life. However, for Black Americans, seeking preventive care often requires an added level of advocacy and education. Understanding the significance of key health screenings and how to navigate them can make a critical difference in maintaining good health and detecting potential conditions early.

Sickle Cell Trait Screening

Sickle cell disease disproportionately affects Black Americans, with 1 in 13 Black individuals carrying the sickle cell trait (SCT). While having SCT does not mean a person has sickle cell disease, it is essential to know one’s status, particularly for family planning and health monitoring.

How to Navigate SCT Screening:

Ask for testing : SCT screening is often performed at birth, but if you’re unsure of your status, request a blood test from your healthcare provider.
Understand the results : A positive SCT result does not indicate illness but requires awareness, especially if both parents carry the trait, as their children may inherit sickle cell disease.
Advocate for follow-up care : Individuals with SCT may have specific health considerations, such as an increased risk of complications from extreme exercise, high altitudes, or dehydration. Speak with a doctor about any necessary precautions.

Adolescent Mental Health Screening

Mental health is a crucial component of overall well-being, yet it is often under-discussed in the Black community due to stigma and systemic barriers to care. Black youth, in particular, face unique stressors, including racial discrimination, economic disparities, and cultural stigmas surrounding mental health care.

How to Navigate Mental Health Screening for Adolescents:

Start the conversation early : Encourage open discussions about emotions and mental well-being with children and teenagers.

Know the signs : Symptoms such as persistent sadness, anxiety, withdrawal from social activities, and changes in sleep or appetite may indicate a need for screening.

Seek culturally competent care : Finding mental health professionals who understand the experiences of Black adolescents can lead to better support and outcomes.

Utilize school and community resources : Many schools offer free mental health screenings and counseling services—take advantage of these resources.

Maternal and Child Health Screenings

The Black maternal mortality rate in the U.S. is disproportionately high, with Black women experiencing severe complications and higher rates of pregnancy-related deaths compared to other racial groups. Ensuring timely maternal and child health screenings can help detect potential health risks early and improve birth outcomes.

How to Navigate Maternal and Child Health Screenings:

Prioritize prenatal care : Regular check-ups during pregnancy can help monitor conditions such as gestational diabetes, preeclampsia, and fetal development.

Be vocal about concerns : Medical professionals often dismiss Many Black women’s health concerns. If something feels off, advocate for additional testing or second opinions.

Screen for postpartum depression : Postpartum mental health screenings are just as important as physical check-ups. Seek mental health support if experiencing mood swings, anxiety, or depressive symptoms after childbirth.

Monitor infant health milestones : Routine check-ups for newborns and young children help track developmental progress and detect early signs of conditions like anemia, asthma, or hearing loss.

Taking Charge of Preventive Health

Schedule regular screenings : Stay informed about recommended screenings based on age, gender, and family history.

Ask questions : Understand test results and treatment options to make informed decisions.

Find trusted providers : Seek culturally competent healthcare professionals who respect and address your specific health concerns.

Utilize community resources : Organizations like the Black Physicians & Healthcare Network provide educational resources and support for preventive care.

By prioritizing preventive health screenings and advocating for comprehensive care, one can take proactive steps toward long-term health and well-being. Prevention is the foundation of better health, and education is the key to ensuring equitable access and positive health outcomes.

Credit Anissa Durham, Health Care Prevention is the Gold Standard https://wordinblack.com/2025/03/health-care-prevention-is-gold-standard/

Best Foods That Lower Blood Pressure: Top Choices For Heart Health

Thu, 20 Mar 2025 00:44:46 GMT

High blood pressure , or hypertension, is a leading risk factor for heart disease, stroke, and other cardiovascular issues. It happens when blood flows through your arteries at a higher pressure than usual. Many things can cause it, but the most common are vessels becoming thick or stiff (a.k.a. atherosclerosis, which happens as we age), genetics, poor lifestyle habits, excess alcohol, high stress, certain medications, and more.

Blood pressure is measured in millimeters of mercury (mm Hg), and it’s shown as two pressure numbers, one on top of or “over” the other: systolic over diastolic. A regular blood pressure reading is a systolic of 120 mm Hg or less and a diastolic of less than 80 mm HG.

While lifestyle changes such as exercise and stress management are crucial for maintaining optimal blood pressure, diet also plays a significant role. Incorporating nutrient-rich foods into your daily routine can help naturally regulate your blood pressure and support long-term heart health. Here are some of the best foods that lower blood pressure:

Leafy Greens

Leafy greens such as spinach, kale, Swiss chard, and arugula are rich in potassium. Potassium helps the body flush out excess sodium, a key factor in reducing blood pressure. It also helps relax blood vessel walls, making blood flow easier.

Berries

Blueberries, strawberries, and raspberries are packed with antioxidants called flavonoids, reducing hypertension. These compounds improve blood vessel function and decrease inflammation, lowering blood pressure.

Beets

Beets are high in nitrates, which the body converts into nitric oxide. This compound helps widen blood vessels, improve circulation, and reduce blood pressure. Drinking beet juice or adding beets to salads and smoothies can naturally boost heart health.

Bananas

Bananas are an excellent source of potassium, which helps balance sodium levels in the body. Eating one banana a day can contribute to maintaining healthy blood pressure levels.

Fatty Fish

Salmon, mackerel, and sardines are rich in omega-3 fatty acids, reducing inflammation and lowering blood pressure. Omega-3s also help decrease triglycerides and improve overall heart function.

Dark Chocolate

Dark chocolate (with at least 70% cocoa) contains flavonoids that help dilate blood vessels and improve circulation. Consuming small amounts in moderation may help lower blood pressure.

Low-Fat Dairy Products

Milk, yogurt, and cheese provide calcium essential for regulating blood pressure. Opt for low-fat or non-fat dairy to maximize the benefits without added saturated fat.

Nuts and Seeds

Almonds, walnuts, flaxseeds, and chia seeds contain heart-healthy fats, magnesium, and potassium. These nutrients contribute to lower blood pressure and overall cardiovascular health.

Citrus Fruits

Oranges, lemons, and grapefruits are high in vitamin C and antioxidants, which help reduce inflammation and improve blood vessel function, contributing to lower blood pressure.

Maintaining healthy blood pressure is essential for long-term well-being, and diet plays a vital role in achieving this goal. Adding these nutrient-rich foods to your meals can support your heart, improve circulation, and reduce your risk of hypertension-related complications.

Credit Janet Lee The Best Foods to Lower Blood Pressure https://www.healthcentral.com/condition/hypertension/foods-that-lower-blood-pressure

Bounce Back After Daylight Saving Time

Wed, 12 Mar 2025 06:38:21 GMT

Daylight Saving Time (DST) can be a challenge for many people as our bodies adjust to losing or gaining an hour of sleep. The shift in time can disrupt sleep patterns, energy levels, and even mood. To help you stay healthy during this transition, here are some practical tips to ease into the time change smoothly and maintain overall well-being.

1. Gradually Adjust Your Sleep Schedule

Instead of making a sudden shift, start adjusting your bedtime a few days before DST begins. Try going to bed 15-30 minutes earlier each night leading up to the time change. This gradual adjustment can help your body adapt more quickly.

2. Prioritize Sleep Hygiene

Good sleep habits are essential during DST. Ensure your sleeping environment is comfortable, dark, and quiet. Limit screen time before bed, avoid caffeine in the late afternoon, and establish a relaxing bedtime routine to promote restful sleep.

3. Get Morning Sunlight

Exposure to natural light in the morning can help reset your internal clock and improve alertness. Try walking outside or opening your blinds early in the day to soak in the sunlight.

4. Stay Active

Physical activity can help regulate your circadian rhythm, the body's internal clock that controls when you feel awake and when you feel sleepy, and improve sleep quality. Aim for at least 30 minutes of exercise each day, preferably earlier, to help your body adjust to the time change.

5. Maintain a Balanced Diet

Eating nutritious foods can support energy levels and overall health. Avoid heavy meals and excessive sugar before bedtime, as they can interfere with sleep. Instead, focus on whole foods rich in vitamins and minerals.

6. Stay Hydrated

Dehydration can contribute to feelings of fatigue and sluggishness. Drink plenty of water throughout the day to keep your energy levels steady and avoid excessive caffeine intake, which can disrupt your sleep cycle.

7. Plan for Extra Rest

Give yourself some extra downtime during the first few days of the time change. Avoid overloading your schedule so your body can gradually adapt without unnecessary stress.

8. Be Patient With Yourself

Adjusting to DST takes time, and everyone adapts differently. Listen to your body, make minor adjustments as needed, and focus on consistency in your routine.

By following these tips, you can minimize the effects of the time change and maintain your health and well-being during Daylight Saving Time. Prioritizing sleep, exercise, and self-care will help you transition smoothly and stay energized throughout the season.

Credit Matthew Benninger American Heart Association offers these tips to stay healthy during Daylight Saving Time https://cnycentral.com/news/local/american-heart-association-offers-these-tips-to-stay-healthy-during-daylight-saving-time-attacks-stroke-extra-caffeine-light-march-9

7 Vitamins and Minerals to Unlock Healthy Aging, According to Doctors

Thu, 06 Mar 2025 05:48:11 GMT

Aging is a natural process, but how we age depends mainly on our choices. Nutrition plays a key role in maintaining energy, cognitive function, and overall well-being as we age. Doctors and nutrition experts emphasize the importance of getting the right vitamins and minerals to support healthy aging. Here are seven essential nutrients that can help you stay strong, sharp, and vibrant for years.

1. Vitamin D – The Bone and Immune System Booster

As we age, our bodies become less efficient at producing and absorbing vitamin D, which is crucial for bone health, immune function, and muscle strength. Low vitamin D levels can increase the risk of osteoporosis, fractures, and weakened immunity.

You can get vitamin D from fatty fish like salmon and mackerel, as well as fortified milk and cereals.

2. Calcium – The Foundation of Strong Bones

Calcium works hand in hand with vitamin D to maintain bone density and prevent osteoporosis. With aging, bone loss accelerates, which makes getting enough calcium through diet or supplements essential.

You can get calcium naturally from milk, yogurt, and cheese. Calcium is also available in kale, salmon, tofu, almonds, and spinach.

3. B Vitamins – The Brain and Energy Supporters

B vitamins, particularly B6, B12, and folate, are crucial for brain health, energy production, and red blood cell formation. B12 deficiency is common in older adults due to decreased stomach acid production, which impairs absorption.

Vitamin B12 is in animal proteins like meat, fish, and eggs. Older people, especially those with specific stomach issues or taking medicine that lowers stomach acid, might need a B12 vitamin supplement.

4. Magnesium – The Muscle and Heart Protector

Magnesium is vital in muscle function, heart health, and nerve function. It also helps regulate blood pressure and supports better sleep—both becoming increasingly important with age.

You can find magnesium in various ingredients, including nuts, seeds, whole grains, and leafy green vegetables like spinach.

5. Omega-3 Fatty Acids – The Inflammation Fighter

Omega-3s are essential for heart health, brain function, and reducing inflammation, which is linked to chronic conditions like arthritis and heart disease. They also support cognitive health, helping to protect against age-related decline.

Fatty fish like salmon are a good source of omega-3 fatty acids. The same goes for flaxseeds, chia seeds, walnuts, and fish oil supplements, which are also excellent sources of omega-3 fatty acids. These options can particularly benefit those who may not consume fish regularly.

6. Vitamin C – The Skin and Immune System Defender

Vitamin C is a powerful antioxidant that helps protect cells from damage, supports collagen production for healthy skin, and strengthens the immune system. It also plays a role in reducing the risk of chronic diseases.

You can find vitamin C in many fruits and vegetables, including citrus fruits, berries, peppers, potatoes, and leafy greens.

7. Zinc – The Wound Healer and Immunity Booster

Zinc is essential for immune function, wound healing, and maintaining a healthy sense of taste and smell. It also plays a role in reducing inflammation and supporting cognitive function as we age.

Zinc can be found in oysters, red meat, poultry, pumpkin seeds, beans, crab, and dairy products.

A well-balanced diet rich in these essential vitamins and minerals can significantly contribute to healthy aging. While supplements may be helpful in some cases, it's always best to get nutrients from whole foods whenever possible. Consult with your healthcare provider to assess your individual needs and ensure you are giving your body the best support for a long and healthy life.

Credit Lara Vukelich 6 Vitamins and Minerals to Unlock Healthy Aging, According to Experts, https://www.cnet.com/health/nutrition/6-vitamins-and-minerals-that-unlock-healthy-aging-according-to-experts/

5 Simple Ways to Improve Gut Health

Wed, 26 Feb 2025 06:09:46 GMT

Your gut health is crucial to your overall well-being, affecting digestion, immune function, and mental health. Maintaining a healthy gut doesn’t have to be complicated.

Why gut health matters

People are talking about gut health and their microbiome more than they used to, but if it's not something that comes up around your dinner table, here are some basics.

When people talk about their gut microbiome, they're referring to all the microorganisms (both good and bad) living in your gastrointestinal tract (primarily your large intestine). Most people have hundreds or even thousands of different species of bacteria and viruses living in their gut.

Gut diversity is essential because different microorganisms may help support health in a variety of ways, including:

Improved digestion and nutrient absorption
Immune-system regulation
Protection against harmful bacteria
Reduced inflammation
Better brain health.

By nurturing a healthy and diverse gut microbiome, you're not just improving your digestion. You're also reducing your risk of diabetes, inflammatory bowel disease, psoriatic arthritis, some cancers, GI disorders, and cardiovascular disease.

Here are five simple and effective ways to support your digestive system and improve gut health.

1. Eat More Fiber-Rich Foods

Fiber is essential for a healthy gut because it feeds beneficial bacteria and promotes regular digestion. Add fiber-rich foods such as whole grains, fruits, vegetables, legumes, and nuts into your daily diet. Foods like apples, bananas, and oats are excellent prebiotic fiber sources that nourish gut bacteria.

2. Include Probiotics and Fermented Foods

Probiotics are beneficial bacteria that support gut health, and consuming probiotic-rich foods can help maintain a balanced microbiome. Fermented foods such as yogurt, kimchi, sauerkraut, miso, and kefir contain natural probiotics that can improve digestion.

3. Stay Hydrated

Drinking enough water is vital for digestion and overall gut function. Hydration helps break down food, supports nutrient absorption, and prevents constipation. Aim to drink at least 8 cups of water daily, and consider herbal teas or water-rich foods like cucumbers and watermelon to stay hydrated.

4. Manage Stress Levels

Chronic stress can negatively impact gut health, leading to digestive issues such as bloating, cramps, and irregular bowel movements. Practice stress-reducing activities like meditation, deep breathing, exercise, or yoga to support a healthy gut-brain connection. Prioritizing sleep and self-care can also help lower stress levels and promote gut balance.

5. Exercise Daily

Regular exercise benefits gut health by promoting a diverse microbiome, improving digestion, and reducing inflammation. Physical activity stimulates gut motility, helping to prevent constipation and support healthy bowel movements. It also lowers stress, which plays a key role in maintaining gut balance through the gut-brain connection.

Start implementing these simple tips today and take the first step towards a healthier gut.

Credit Lindsay Warner 5 simple ways to improve gut health https://www.health.harvard.edu/staying-healthy/5-simple-ways-to-improve-gut-health

A Doctor’s Guide to Flu Prevention & Care

Tue, 18 Feb 2025 02:35:03 GMT

Flu season is here, and taking proactive measures to stay healthy is more important than ever. The Black community faces unique health challenges, and understanding how to prevent and manage the flu can make a significant difference in overall well-being.

Flu Prevention Tips

Get Vaccinated: The flu shot remains the most effective way to prevent severe illness. It is significant for those with underlying health conditions such as diabetes or high blood pressure, which can increase the risk of complications.

Boost the Immune System: A strong immune system can help fight off infections. Eating a nutrient-rich diet, staying active, and getting sufficient sleep all play crucial roles in maintaining good health. Nutrients like Vitamin C and zinc and proper hydration can also help strengthen the body’s defenses.

Practice Good Hygiene: Flu germs spread quickly, making hygiene a key factor in prevention. Regular handwashing, avoiding face-touching, and sanitizing frequently used surfaces can reduce the risk of infection.

Wear a Mask When Necessary: In crowded places or around sick individuals, wearing a mask provides an extra layer of protection against flu viruses.

Flu Care Tips

Rest and Hydrate: The body needs time and resources to fight infections. Resting and staying hydrated with water, herbal teas, and electrolyte-rich fluids can aid recovery.

Manage Symptoms: Over-the-counter medications can relieve common flu symptoms such as fever, body aches, and congestion. Natural remedies like steam inhalation, warm honey, and ginger tea are also beneficial.

Know When to Seek Medical Help: It's important to remember that some flu cases may require medical attention. If symptoms worsen, breathing becomes difficult, or a high fever persists, seeking professional healthcare is not just advisable, it's essential.

By taking these preventive steps and managing flu symptoms, we can protect not only ourselves but also our community. Each of us has a role to play in creating a stronger, healthier future. Let's all prioritize health and wellness, and together, we can make a difference.

Credit Cynthia Snider, MD A Doctor’s Tips for Flu Prevention and Care https://www.conehealth.com/services/virtual-care/a-doctors-tips-for-flu-prevention-and-care/

Celebrating Black History Month: Honoring the Legacy, Embracing the Future

Wed, 05 Feb 2025 08:15:34 GMT

Every February, Black History Month is a significant opportunity to celebrate the achievements and resilience of African Americans while reflecting on the work still needed to achieve equity in all areas of life—including healthcare. At The Black Physicians & Healthcare Network (BPHN), we are proud to honor the contributions of Black pioneers in medicine and healthcare while continuing our mission to break barriers and improve the well-being of our communities.

Black History Month allows us to honor the groundbreaking contributions of African Americans in healthcare. From Dr. Rebecca Lee Crumpler, the first Black woman to earn a medical degree in the United States, to Dr. Charles Drew, whose research revolutionized blood banking, their work has laid the foundation for modern medicine and health advocacy.

These leaders advanced science and stood as beacons of hope for underserved communities, often challenging racial inequities to provide care for those in need. Their courage inspires the work we do every day at BPHN to promote health access and equity.

Despite progress, significant disparities in healthcare access and outcomes persist in Black communities. Chronic diseases such as diabetes, hypertension, and cardiovascular conditions disproportionately affect African Americans, often due to systemic inequities in healthcare delivery, socioeconomic barriers, and a lack of culturally competent care.

At BPHN, we are committed to addressing these disparities head-on. Our programs, partnerships, and resources aim to provide education, screenings, and community support that empower individuals to take charge of their health. Black History Month reinforces the urgency of this mission.

As we celebrate Black History Month, let’s honor the past and commit to shaping a healthier, more equitable future. Together, we can dismantle the barriers to care and ensure that health equity becomes a reality for all.

Make Time for Exercise for Better Health: Prioritize Your Well-Being

Wed, 29 Jan 2025 06:24:10 GMT

When juggling a packed schedule—work deadlines, family responsibilities, or personal errands—finding time to exercise can feel like an uphill battle. Even with a busy life, neglecting physical activity can affect your health and well-being. The good news is that you don't need hours of free time to make exercise a priority. With some planning and creativity, you can build a routine that fits seamlessly into your day. Here's why it matters and how to get started.

Why exercise is important?

1. Boosts Physical Health: Regular exercise reduces the risk of chronic diseases such as heart disease, diabetes, and hypertension. It strengthens your heart, improves circulation, and enhances your immune system.

2. Enhances Mental Well-Being: Physical activity releases endorphins—natural mood boosters—that help reduce stress, anxiety, and depression. Even a short workout can leave you feeling more energized and focused.

3. Increases Longevity: Studies consistently show that people who exercise regularly live longer, healthier lives. Exercise slows down aging processes and keeps your body functioning as you age.

4. Improves Productivity: Incorporating exercise into your routine makes you more productive. It sharpens your focus, increases energy levels, and helps you manage time more efficiently.

Strategies to Make Time for Exercise

Set Realistic Goals: You don't need to spend hours at the gym. Begin with 20 to 30 minutes of exercise a few times a week. Short, consistent workouts are more effective than sporadic, lengthy sessions.

Schedule It Like an Appointment: Treat exercise as a non-negotiable part of your day. Block off time on your calendar, just as you would for a meeting or important event.

Wake Up Earlier: Morning workouts are a great way to energize your day and ensure you've completed your exercise before other responsibilities take over.

Make It Social: Join a fitness class, walk with a friend, or participate in group activities. Exercising with others can make it more enjoyable and hold you accountable.

Use Technology: Fitness apps, online workouts, or wearable trackers can help you stay motivated and track your progress.

Break It Up: If you can't find a solid block of time, break your exercise into shorter sessions. For example, do 10 minutes of stretching in the morning, a 10-minute walk at lunch, and a 10-minute strength routine in the evening.

Adding exercise to your life doesn't require a complete overhaul of your schedule—just a commitment to prioritize your health. The benefits of regular physical activity far outweigh the effort it takes to make time for it.

Remember, your health is your greatest asset. No matter how busy life gets, you can always make time for exercise. It's not just about finding time; it's about making a conscious decision to prioritize your health and well-being.

Credit Amber Thompson Busy schedule? Here's how to sneak in exercise https://www.ahchealthenews.com/2025/01/20/busy-schedule-how-to-sneak-in-exercise/

The Importance of Taking Time Out to Rest

Wed, 22 Jan 2025 05:42:02 GMT

In today's fast-paced world, it often feels like there's unspoken pressure always to be doing something. Whether meeting deadlines, attending events, or keeping up with personal responsibilities, the hustle can be relentless.

Rest can sometimes be viewed as a luxury rather than a necessity. In reality, taking time to rest is not just important—it's essential for our mental, emotional, and physical well-being.

Rest and mental clarity – Rest plays a critical role in maintaining mental clarity and cognitive function. When we push ourselves without taking breaks, our minds become overloaded, leading to diminished focus, poor decision-making, and even burnout. Regular rest allows the brain to reset and recharge, improving memory retention, creativity, and problem-solving skills.

Physical Restoration – The body needs rest to heal and restore itself. Whether recovering from a workout or replenishing energy after a long day, rest is crucial for physical health. During rest periods, muscles repair, and tissues grow, enhancing strength and resilience.

Overworking the body without sufficient downtime can lead to fatigue, injury, and illness. In those moments of pause, the body does its essential work of repairing and rejuvenating.

Emotional balance – Our emotional well-being is also heavily influenced by how much rest we get. When we're constantly on the go, it's easy to become overwhelmed, stressed, or anxious. Rest provides an opportunity to reflect, process emotions, and regain a sense of calm. In these quieter moments, we reconnect with ourselves, gain perspective, and become better equipped to handle challenges.

The Power of Restorative Practices – Rest doesn't just mean sleep or sitting still; it can take many forms. Practices such as mindfulness, meditation, yoga, or even spending time in nature can be incredibly restorative.

These activities provide the dual benefit of relaxing the mind while gently stimulating the body, creating a sense of well-being and renewal. Whether taking a few deep breaths, journaling, or engaging in a hobby, intentional rest is about creating space for yourself, away from the demands of daily life.

In a society that often values productivity above all else, taking time to rest can feel counterintuitive. However, rest is the foundation for building sustainable success and happiness. You give yourself the energy, clarity, and balance needed to thrive by carving out time to relax and restore. So, the next time you need to push through exhaustion, remember that rest is not a luxury; it's a necessity.

Credit Oliva Williams The Importance of Taking Time Out to Rest https://www.keepthefaith.co.uk/2024/09/24/the-importance-of-taking-time-out-to-rest/

How to Eat for a Long and Healthy Life

Wed, 15 Jan 2025 04:44:18 GMT

Eating for longevity and optimal health isn’t just about following a diet plan; it’s a lifestyle approach that nurtures both your body and mind. Our choices in what we eat can significantly impact our health, vitality, and overall lifespan. Here are key dietary principles to guide you toward a long and healthy life.

Focus on Whole, Unprocessed Foods

Processed foods are often loaded with added sugars, unhealthy fats, and artificial ingredients, which can lead to weight gain, inflammation, and other health issues. Instead, choose whole foods as close to their natural state as possible.

This includes whole grains (like quinoa, brown rice, and oats), fresh fruits and vegetables, and lean protein sources such as fish, eggs, and legumes. Whole foods are nutrient-dense, meaning they pack more vitamins, minerals, and antioxidants than their processed counterparts.

Practice Portion Control

Eating the right portions is just as important as choosing the right foods. Overeating, even when consuming healthy foods, can lead to weight gain and related health issues. Pay attention to hunger and fullness cues, eat mindfully, and avoid distractions like eating in front of the TV or computer.

Embrace a Plant-Centric Diet

Fruits, vegetables, whole grains, legumes, nuts, and seeds should form the foundation of your meals. These foods are rich in essential vitamins, minerals, antioxidants, and fiber, all of which contribute to reducing the risk of chronic diseases like heart disease, diabetes, and cancer.

A plant-based diet is not about excluding other foods but about making plant foods the stars of your plate. Aim to fill at least half of your plate with vegetables, and choose colorful, varied choices to ensure you get a broad spectrum of nutrients.

Balance Macronutrients

A balanced diet includes an appropriate mix of carbohydrates, fats, and proteins. Carbohydrates should primarily come from complex sources like whole grains, fruits, and vegetables, which provide a steady energy supply without causing blood sugar spikes.

Healthy fats, such as those found in avocados, olive oil, and nuts, are crucial for brain health, hormone balance, and reducing inflammation. Whether plant-based (beans, lentils, tofu) or animal-based (fish, poultry, lean meats), protein is essential for tissue repair and maintaining muscle mass as we age.

Limit Added Sugars and Refined Carbs

High consumption of refined carbohydrates and added sugars can contribute to weight gain, insulin resistance, and inflammation. These foods, such as white bread, sugary cereals, pastries, and soda, are often low in nutrients and empty calories.

Instead, satisfy your sweet tooth with natural sugars from fruits and choose whole grains over refined options. Reducing sugar intake is one of the simplest yet most effective changes to improve overall health and longevity.

Remember, eating for longevity is not about strict diets or deprivation but about making consistent, mindful choices that nourish your body and soul. By focusing on whole, nutrient-dense foods, practicing portion control, and enjoying your meals, you’ll not only improve your chances of living a longer life but also enhance your quality of life along the way.

Credit Alice Callahan, How to Eat for a Long and Healthy Life https://www.nytimes.com/2024/09/02/well/eat/foods-longevity-aging.html

Powerful Habits for a Healthier Mind in 2025

Wed, 08 Jan 2025 06:55:06 GMT

With the world growing increasingly connected and demanding, maintaining a healthy mind allows us to navigate life’s complexities with clarity and resilience. Here are key strategies to ensure your mental well-being thrives this year:

1. Practice Digital Mindfulness

The digital age brings opportunities but also distractions and stress. Limit your screen time by setting boundaries—turn off notifications during meals, schedule social media breaks, and commit to a tech-free hour before bed.

2. Adopt a Growth Mindset

A growth mindset encourages you to see challenges as opportunities for learning. Instead of fearing failure, view it as part of the process. Journaling your thoughts and celebrating small wins can help reinforce this mindset, fostering resilience and self-confidence.

3. Stay Physically Active

The mind and body are intricately connected. Regular physical activity releases endorphins and reduces stress, whether it’s yoga, brisk walking, or strength training. Aim for at least 30 minutes of movement daily, and explore group fitness classes to combine social interaction with physical health.

4. Engage in Lifelong Learning

Stimulate your brain by learning something new in 2025. Whether it’s a new language, a creative hobby, or professional development, challenging your mind keeps it sharp.

5. Prioritize Sleep Hygiene

Quality sleep is a non-negotiable for a healthy mind. Create a bedtime routine with relaxing activities like reading, meditating, or calming music. Avoid caffeine in the evening and keep your bedroom cool, dark, and quiet for restorative sleep.

6. Nourish Your Brain

A healthy diet fuels both your body and mind. Be sure to include brain-boosting foods like fatty fish (salmon, mackerel), nuts (walnuts, almonds), berries (blueberries, strawberries), and leafy greens (spinach, kale). Staying hydrated and limiting processed foods can also enhance focus and energy levels.

7. Practice Gratitude and Positivity

Gratitude shifts your focus from what’s lacking to what’s abundant. Start a daily gratitude journal to reflect on things you’re thankful for, no matter how small. Pair this with positive affirmations to reframe negative thoughts and foster a hopeful outlook.

8. Seek Professional Help When Needed

There’s no shame in reaching out for professional support. Therapists and counselors are there to provide tools to navigate stress, anxiety, or other challenges. With the advent of telehealth services, mental health care has become more accessible than ever, ensuring you can seek help from anywhere. Remember, you're not alone in this journey to a healthier mind.

9. Explore Nature and Mindfulness

Time spent in nature is profoundly restorative. Take walks in parks, hike trails, or practice mindfulness meditation outdoors. Being present in the moment and connecting with the natural world can calm your mind and enhance creativity.

In 2025, keeping your mind healthy is an intentional and ongoing process. Start small, stay consistent, and celebrate the journey to a healthier mind.

Credit Christina Caron, 10 Ways to Keep Your Mind Healthy in 2025 https://www.nytimes.com/2024/12/30/well/mind/mental-brain-health-advice.html

Who Can You Trust? 9 Ways to Find Reliable Health Information

Tue, 31 Dec 2024 00:46:49 GMT

Finding accurate health information can be challenging, especially in the Black community, where systemic barriers and mistrust in the healthcare system persist. Navigating through misinformation, particularly online, requires knowing where to turn for culturally relevant and reliable answers. Here are nine practical tips to ensure you get the health information you deserve.

1. Seek Out Culturally Competent Resources

Not all health advice considers the unique experiences and needs of the Black community. Organizations like the Black Physicians & Healthcare Network (BPHN) and the Black Women’s Health Imperative provide trusted, culturally relevant resources that address health disparities and empower the black community.

2. Build Relationships with Trusted Providers

A strong relationship with a trusted healthcare provider is one of the best ways to ensure accurate health guidance. Black doctors and culturally competent healthcare professionals understand the lived experiences of Black patients and can offer personalized care.

3. Use Reputable Online Sources

When searching for health information online, stick to trusted sources like:

-Centers for Disease Control and Prevention (CDC)

-National Institutes of Health (NIH)

-Mayo Clinic

4. Attend Local Health Events

Health fairs, community workshops, and screenings often provide opportunities to connect with professionals and get questions answered directly. These events, usually organized by churches or nonprofits, are tailored to address the unique health challenges Black communities face.

5. Follow Verified Social Media Accounts

Social media can be a helpful tool for health information, but it’s essential to ensure the information comes from verified accounts of medical organizations or healthcare professionals. Avoid relying on unvetted claims or viral “cures” that lack scientific backing.

6. Advocate for Yourself in Medical Settings

Being proactive in healthcare settings is crucial. Prepare a list of questions before appointments, and don’t be afraid to ask for clarification or second opinions. Empowering yourself with knowledge fosters better communication and outcomes.

7. Be Cautious of Misinformation

Misinformation often preys on uncertainty and fear. Be wary of claims that lack credible sources, and remember: if something sounds too good to be true, it probably is. Always cross-check health advice with trusted professionals or organizations.

8. Lean on Community Leaders

Trusted leaders in the Black community—such as faith leaders, educators, and activists—often serve as bridges to reliable health information. Their guidance can be invaluable in navigating health challenges and finding credible resources.

9. Invest in Health Literacy

Improving health literacy is a powerful way to take charge of your well-being. Look for resources or workshops that simplify medical jargon and teach you how to evaluate health information critically.

Access to reliable health information is a cornerstone of health equity. You can take charge of your health journey by relying on trusted sources, building strong relationships with healthcare providers, and staying vigilant against misinformation. Empowering yourself with accurate information is the first step toward thriving in health and wellness.

Credit Serena Summer 7 essential ways to find trusted health info in the Black community https://rollingout.com/2024/12/24/health-information-black-community/

Self-Improvement Tips to Transform Your Health and Wellness in 2025

Fri, 27 Dec 2024 00:14:05 GMT

As we enter 2025, many of us reflect on the changes we want to make for a healthier, happier life. Transforming your health and wellness doesn't require monumental shifts; often, it's about small, consistent steps that add to significant results over time. Here are actionable self-improvement tips to help you make this year your healthiest yet.

1. Prioritize Restorative Sleep

Sleep is the cornerstone of good health. In 2025, focus on creating a bedtime routine that ensures you get 7-9 hours of quality sleep each night. Strategies include:

-Keeping a consistent sleep schedule, even on weekends.

-Limit screen time to at least an hour before bed.

-Creating a calming environment with dim lighting and cool temperatures.

2. Adopt a Movement Mindset

Instead of seeing exercise as a chore, consider it an opportunity to move and celebrate your body. Whether dancing, hiking, or yoga, find activities you genuinely enjoy. Aim for at least 30 minutes of physical activity daily to improve mood, boost energy, and support long-term health.

3. Embrace Mindful Eating

Mindful eating can transform your relationship with meals in a world full of convenience foods.

Practice:

-Eating slowly and savoring each bite.

-Opting for whole, nutrient-dense foods over processed options.

-Listening to your body's hunger and fullness cues to avoid overeating.

4. Strengthen Your Social Connections

Studies consistently show that strong relationships contribute to better health and longer life. Make time for friends and family, join a community group or volunteer. A supportive network can enhance your emotional well-being and help you stay motivated on your wellness journey.

5. Set SMART Goals

For lasting health improvements, focus on setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals. This means setting goals that are clear and well-defined, can be tracked, are realistic, are important to you, and have a deadline. For example, instead of saying, "I want to get fit," aim for, "I'll walk for 20 minutes every morning for the next 30 days."

6. Learn and Evolve

Stay curious about your health. Read books, listen to podcasts, or attend workshops that expand your knowledge of nutrition, fitness, and mental well-being. The more informed you are, the better equipped you'll be to make positive changes.

7. Incorporate Mindfulness Practices

Stress can derail even the best wellness plans. Combat it by integrating mindfulness practices into your daily routine. Meditation, deep breathing, or simply pausing and appreciating the present can reduce stress and improve mental clarity.

8. Be Kind To Yourself

Lastly, remember that progress isn't linear. There will be days when you stray from your plan, and that's okay. What matters most is your ability to get back on track without judgment.

Wishing you a vibrant and healthy 2025! May this year bring abundant energy, happiness, and success in all your health and wellness goals. Remember to take small steps daily, nurture your body and mind, and prioritize what truly matters. Here's to a year of growth, balance, and thriving!

Credit Shruti 6 self-improvement tips to meet your health and wellness goals in 2025 https://www.healthshots.com/mind/mental-health/self-improvement-tips/

Stay Healthy While Traveling This Holiday Season

Tue, 17 Dec 2024 23:34:45 GMT

The holiday season often means traveling to spend time with loved ones or indulging in a much-needed getaway. However, the hustle and bustle of holiday travel can affect your health. Here are some tips to stay healthy and energized while on the go.

1. Stay Hydrated - Dehydration can sneak up on you, especially during long flights or car rides. Drink plenty of water throughout your journey to stay refreshed. Bring a reusable water bottle to refill and sip regularly. Avoid excessive caffeine or alcohol, which can contribute to dehydration.

2. Pack Healthy Snacks - Resist the temptation of airport fast food or gas station snacks by packing your healthy options. Nuts, fresh fruit, granola bars, and trail mix are convenient and nutritious choices that keep your energy levels up.

3. Practice Good Hygiene - Holiday travel often means navigating crowded airports, train stations, or rest stops. Protect yourself from germs by washing your hands regularly and carrying hand sanitizer. Don’t forget to sanitize surfaces like airplane tray tables or armrests.

4. Prioritize Sleep - Travel can disrupt your usual sleep patterns, but rest is essential for staying healthy. If crossing time zones, adjust your schedule gradually before your trip. Use an eye mask or noise-canceling headphones to create a restful environment.

5. Stay Active - Long periods of sitting can lead to stiffness and fatigue. Incorporate movement into your journey—stretch during layovers, take walking breaks at rest stops, or do simple exercises in your seat. Physical activity will boost circulation and keep you feeling your best.

6. Support Your Immune System - Holiday travel can be stressful, and stress weakens the immune system. Support your body by eating balanced meals rich in vitamins, especially vitamin C and zinc.

7. Protect Your Skin - Don’t neglect skin care while traveling. Cold weather and dry airplane cabins can cause dryness, so moisturize regularly. If you’re heading to a sunny destination, wear sunscreen to protect against UV damage.

8. Travel with a First Aid Kit - Carry a small kit with essentials like pain relievers, band-aids, and personal medications. These items can save time and prevent minor issues from becoming bigger problems.

9. Listen to Your Body - Take a break if you feel fatigued or under the weather. Overextending yourself can weaken your immune system further. Build in downtime during your trip to recharge.

You can enjoy the holiday season without compromising your health by staying mindful of these tips. Travel safely and make the most of this special time with friends and family!

Credit Judy Koutsky Staying Healthy While Traveling This Holiday Season, https://www.forbes.com/sites/judykoutsky/2024/12/02/staying-healthy-while-traveling-this-holiday-season/

Reduce Your Daily Salt Intake With These Low-Sodium Foods

Wed, 11 Dec 2024 08:13:38 GMT

Choosing low-sodium foods helps protect your health. Too much sodium can raise blood pressure and increase the risk of heart disease by pulling more water into your blood vessels, increasing your blood pressure.

Tips for Reducing Sodium Intake

Most sodium comes from packaged foods and restaurant meals, not just the salt shaker. Since salt contains sodium and chloride, both terms may appear on food labels, so checking for both is essential.

Here are some simple ways to lower your sodium intake:

– Eat fresh foods like fruits, vegetables, meats, poultry, and fish, which are naturally low in sodium.

– Check Nutrition Facts labels and choose products with less sodium. Look for options with 5% or less of sodium's Daily Value (DV).

– Opt for low-sodium options by selecting foods labeled "low sodium," "reduced sodium," or "no salt added."

– Flavor your food differently using spices, herbs, lemon, lime, or vinegar instead of salt.

– Be mindful when dining out by checking nutrition information for meals or limiting dining out to special occasions.

– Ask for no added salt when ordering meals at restaurants.

The Benefits of a Low-Sodium Diet

A low-sodium diet offers many health benefits, including lower blood pressure, reduced heart disease and stroke risk, and improved kidney health. It also helps decrease water retention, supports stronger bones by minimizing calcium loss, and promotes overall well-being by encouraging the consumption of fresh, nutrient-rich foods.

By making these simple swaps and incorporating low-sodium foods into your diet, you can enjoy flavorful, nutritious meals while taking steps to protect your long-term health.

Start small—significant changes come from mindful daily choices. Your body will thank you for it!

Credit Johna Burdeos, RD Reduce Your Daily Salt Intake With These Low Sodium Foods https://www.health.com/low-sodium-foods-8737498

The Importance of Staying Active as You Age

Wed, 04 Dec 2024 07:07:53 GMT

Aging is an inevitable part of life, but how we age is within our control. Maintaining an active lifestyle is one of the most powerful ways to preserve our health and independence as we age. Staying active supports physical health and improves mental well-being, social engagement, and overall quality of life. Here’s why staying active is crucial as we age and how it can contribute to a healthier, more vibrant life.

1. Preserving Muscle Mass and Strength

As we age, our muscles lose mass and strength, a condition known as sarcopenia. Regular physical activity, especially strength training, can help counteract this process. Maintaining muscle mass, whether through resistance bands, weightlifting, or bodyweight exercises, is key to staying strong, mobile, and able to perform everyday tasks.

2. Boosting Cardiovascular Health

Heart disease is a major concern as we age, but regular aerobic exercise can improve cardiovascular function and reduce the risk of heart-related issues. Brisk walking, cycling, or dancing strengthens the heart, improves circulation, and helps manage blood pressure and cholesterol levels. Just 30 minutes of moderate exercise most days of the week can significantly affect heart health.

3. Improving Mental Health and Cognitive Function

Staying active is just as important for the brain as it is for the body. Regular physical activity has been shown to reduce the risk of cognitive decline and conditions like dementia or Alzheimer’s disease. Exercise increases blood flow to the brain, promoting neuroplasticity and improving memory, focus, and mood. Moreover, physical activity stimulates the release of endorphins—our body’s natural mood enhancers—which help combat depression and anxiety that may arise in later years.

4. Enhancing Social Connections

Staying active offers opportunities for social interaction, which becomes increasingly important as we age. Group activities such as walking clubs, fitness classes, or dance groups provide a sense of community and connection. Staying socially engaged helps reduce feelings of loneliness and isolation, which can negatively impact mental and physical health. Being part of a group also offers motivation and accountability, making it easier to stick to an exercise routine.

5. Maintaining independence

One of the most compelling reasons to stay active is the ability to maintain independence. Regular physical activity helps preserve mobility, balance, and coordination, allowing older adults to continue living independently for as long as possible. Whether climbing stairs, carrying groceries, or getting in and out of a chair, staying active helps ensure these daily tasks remain manageable.

6. Extending Longevity and Quality of Life

Staying active isn’t just about living longer; it’s about living better. Regular exercise can improve quality of life by reducing the risk of chronic diseases such as diabetes, osteoporosis, and hypertension. It can also alleviate arthritis symptoms and other age-related conditions, making daily life enjoyable and less painful. People who stay active as they age often report feeling younger, more energetic, and more optimistic about the future.

Aging doesn’t mean slowing down; staying active is one of the best ways to age gracefully and healthily. Whether you’re just starting an exercise routine or have been active your entire life, the benefits of physical activity extend well into your golden years. It’s never too late to start. By staying active, you’re investing in your future—one filled with vitality, independence, and joy.

Credit Mellisa M. Butler MD The Importance of Staying Active as You Age https://ketteringhealth.org/5k-to-couch-after-race-recovery/

Prioritize Your Mental Health and Nutrition This Thanksgiving With These Tips

Tue, 26 Nov 2024 14:51:03 GMT

Thanksgiving is a time for gratitude, connection, and indulgence in delicious meals. While the holiday provides a much-needed opportunity to relax and reconnect with loved ones, it can also challenge mental health and nutrition. Balancing the demands of holiday preparations, family interactions, and the abundance of food requires a mindful approach. Here's how you can prioritize your mental health and maintain a balanced diet this Thanksgiving.

Manage Stress by Setting Realistic Expectations

The holiday season often has expectations—perfect meals, seamless gatherings, and joyful interactions. However, striving for perfection can be stressful. Instead, focus on what truly matters: spending quality time with loved ones and creating meaningful memories.

Delegate tasks where possible. If you are hosting, consider potluck-style meals to ease your workload. Remember, saying no to additional commitments is okay if they overwhelm you.

Practice Gratitude to Boost Mental Well-Being

Thanksgiving is rooted in gratitude; practicing it can enhance your mental health. Reflecting on the positives in your life can shift your mindset, reduce stress, and promote happiness. Start a gratitude circle at your gathering where everyone shares something they are thankful for. This simple practice can set a positive tone for the day.

Make Nutrition a Priority Without Skipping Treats

The Thanksgiving spread is often rich and calorie-laden, but you don't have to sacrifice health for enjoyment. A balanced approach ensures you savor your favorites without overindulging. Fill half your plate with colorful, non-starchy vegetables like roasted Brussels sprouts, green beans, or salads. Remember to slow down, savor each bite, and listen to your body's hunger cues.

Stay Hydrated and Limit Alcohol Intake

Hydration is often overlooked during holiday feasts. Drinking plenty of water not only aids digestion but also helps you feel more alert. While enjoying a festive drink or two is fine, excessive alcohol can contribute to dehydration and amplify stress. Alternate alcoholic beverages with water or sparkling water infused with fruits like lemon or berries for a festive touch.

Stay Active to Reduce Holiday Stress

Physical activity isn't just about burning calories—it's a powerful stress reliever. Incorporating movement into your Thanksgiving routine can enhance your mood and energy. Organize a family walk or friendly football game before or after your meal. Even light exercise can work wonders for your mental and physical health.

This Thanksgiving, give yourself the gift of mental peace and nutritional balance. Focusing on what nourishes your body and spirit will spirit'll create a more fulfilling and joyful holiday experience. Take care of yourself, express gratitude, and savor every moment this Thanksgiving—you deserve it.

Credit Macy Meyer, Prioritize Your Mental Health and Nutrition This Thanksgiving With These Tips https://www.cnet.com/health/nutrition/prioritize-your-mental-health-and-nutrition-this-thanksgiving-with-these-tips/

Breaking the Cycle of Diabetes in Black Families: A Collective Path to Health

Wed, 20 Nov 2024 04:42:14 GMT

For many families in our community, diabetes is an urgent issue, with type 2 diabetes disproportionately affecting African Americans due to genetic, lifestyle, and socioeconomic factors. However, Black families across the country are stepping up, making collective efforts to break the cycle and protect future generations from the disease.

Diabetes doesn’t just affect one individual—it impacts the entire family. It shapes how families eat, exercise, and live together. This new understanding can lead to a new, united approach. By making lifestyle changes, proper education, and creating a supportive environment, we can work together to manage the disease and prevent it from affecting future generations.

Changing the Family Diet

Traditional foods in many Black households are rich in flavor and cultural significance but may also be high in fats, sugars, and carbohydrates. To break the cycle of diabetes, families can working to create healthier versions of these beloved dishes:

Reinventing Traditional Meals: Swapping out fried foods for baked or grilled options and incorporating more vegetables and whole grains, make diabetes-friendly versions of soul food favorites.

Cooking Together: When families cook together, they can control the ingredients, reduce unhealthy elements, and foster better eating habits. Children learn the importance of nutrition and the entire family benefits from healthier meals.

Prioritizing Home-Cooked Meals: Preparing meals at home instead of relying on takeout or fast food leads to better choices. When families eat together, they create healthier traditions that support long-term health.

Educating and Empowering Each Other

Education is not just important, it's critical in the fight against diabetes. Families that are well-informed about the risks, prevention strategies, and management of diabetes are better equipped to take control of their health:

Family Health Meetings: Have family discussions about health goals, share knowledge about diabetes, and plan ways to stay healthy together. This open dialogue ensures everyone is engaged and working toward a common goal.

Attending Screenings Together: Take advantage of free or low-cost health screenings available during American Diabetes Month, ensuring that everyone gets regular blood sugar checks. These screenings help catch diabetes early and offer a chance to address potential health concerns before they worsen.

Mental Health Support: Stress management is crucial for families dealing with or at risk of diabetes. By supporting each other emotionally and encouraging practices like mindfulness or meditation, families can reduce stress, which can help with blood sugar control.

Setting an Example of Health for Future Generations

American Diabetes Month is an important reminder for Black families to think about the future. Prioritizing health now, ensures that younger generations grow up with healthier habits and lower risks for diabetes:

Healthy Role Models: Children are more likely to adopt those behaviors when parents and grandparents model good nutrition and regular exercise. Family members become role models, inspires future generations to live healthier lives.

Teaching Children Early: Involving children in meal prep, teaching them about the importance of nutrition, and making exercise fun helps them build healthy habits that will last a lifetime.

Breaking Generational Patterns: Changing lifestyle habits today, breaks the generational cycle of diabetes. The focus on health now can reduce the risk for future generations, ensuring a legacy of wellness.

During American Diabetes Month , it’s more important than ever to share ideas of how Black families can fight diabetes. By working together to change eating habits, increase physical activity, educate each other, and offer emotional support, our community is taking control of our health and breaking the cycle of diabetes. These collective efforts ensure that everyone—young and old—can thrive and look forward to a healthier future.

Credit Health IQ Digital How Black families are fighting diabetes, https://rollingout.com/2024/10/26/how-black-families-are-fighting-diabetes/

Mastering the Art of Communication In Stressful Times

Wed, 13 Nov 2024 04:07:43 GMT

Our communication with others can quickly become strained in times of stress, whether due to personal challenges, societal pressures, or overwhelming workloads. Stress impacts how we interact, sometimes causing us to be more reactive or withdrawn. However, maintaining healthy, constructive conversations during these times is crucial for strengthening relationships, resolving conflicts, and providing mutual support. Here are some tips for navigating conversations when stress levels are high.

1. Pause Before Reacting – Stress can make us react impulsively. Before responding to a challenging statement or situation, take a moment to pause and breathe. This allows you to process your emotions and think more clearly. A brief pause can prevent escalation and help you respond thoughtfully.

2. Practice Active Listening – Active listening is one of the most powerful tools during stressful conversations. It involves truly hearing what the other person is saying rather than planning your response while they are speaking. Show empathy by nodding or offering short verbal cues like "I understand." Refrain from interrupting, and repeat what they've said to confirm understanding.

3. Manage Tone and Body Language. – Non-verbal cues are just as important as words. A calm tone and open body language—such as uncrossed arms, maintaining eye contact, and relaxed posture—can help diffuse tension. If your tone becomes harsh or defensive, even a neutral statement can be misinterpreted, escalating the stress in the conversation.

4. Stay Solution-Oriented – Conversations can spiral into complaint cycles when tensions rise. Shift the focus toward problem-solving. Ask questions like, "What can we do to make this better?" or "How can I support you right now?" Being solution-focused helps reduce feelings of helplessness and promotes collaboration rather than conflict.

5. Set Boundaries if Needed – Sometimes, stepping away from a heated conversation is necessary for maintaining healthy communication. Setting boundaries is okay, including saying, “I need some time to cool off before we continue.” Agreeing to revisit the issue once emotions have calmed gives both parties a chance to reflect, helping everyone approach the discussion with a clearer mindset.

6. Acknowledge Emotions – Admitting when you feel stressed, anxious, or overwhelmed is okay. Acknowledging your emotions doesn't make you weak; it humanizes you and encourages others to be open about their feelings.

7. Take Breaks and Practice Mindfulness – If stress levels are too high, taking a break from the conversation might be best. Practicing mindfulness techniques, such as deep breathing or grounding exercises, can help bring you back to the present moment and reduce the intensity of your emotions. Once you've calmed down, you can return to the conversation with a clearer perspective.

Healthy conversations during stressful times require patience, empathy, and intentional communication. You can maintain constructive dialogue, even under pressure, by taking small steps—pausing before reacting, focusing on active listening, and approaching discussions with a problem-solving mindset. These tips preserve relationships and create space for mutual support and understanding, helping both parties navigate the stresses of life together.

Credit David Lewis Gutterman, PhD 10 Psychologist Tips for Healthy Conversations During Stressful Times https://www.conehealth.com/services/behavioral-health/10-psychologist-tips-for-healthy-conversations-during-stressful-/

How To Take Care of Your Lungs and Prevent Respiratory Conditions

Thu, 07 Nov 2024 06:08:09 GMT

Your lungs are important organs that play a crucial role in your overall health by ensuring oxygen gets into your bloodstream while removing carbon dioxide. Keeping your lungs healthy prevents respiratory conditions such as asthma, bronchitis, and chronic obstructive pulmonary disease (COPD). Here’s how you can take care of your lungs and protect them from damage.

Avoid Smoking and Secondhand Smoke

Smoking is the leading cause of lung diseases, including lung cancer and COPD. Cigarettes and other tobacco products introduce harmful chemicals into the lungs, causing irreversible damage to the delicate tissues and airways. If you’re a smoker, quitting is the most significant step you can take for your lungs and overall health. Equally important is avoiding secondhand smoke, as it can also lead to serious lung problems for non-smokers.

Improve Indoor Air Quality

Indoor air pollution is a common cause of respiratory issues. Poor ventilation, mold, dust mites, and chemicals from cleaning products can irritate your lungs. To improve indoor air quality, use an air purifier to reduce pollutants. Keeping your home clean will help minimize dust and other allergens and ventilate your home by opening windows regularly or using exhaust fans, especially when cooking.

Exercise Regularly

Physical activity is beneficial not just for your heart and muscles but also for your lungs. Regular aerobic exercise helps your lungs function more efficiently by increasing your lung capacity and improving blood flow. Add brisk walking, swimming, or cycling to boost your lung health. Breathing exercises, such as deep or diaphragmatic breathing, can also enhance lung capacity and efficiency.

Get Vaccinated

Respiratory infections, such as the flu and pneumonia, can harm your lungs, especially in older adults or those with weakened immune systems. Make sure you’re up-to-date on vaccines that help prevent these infections. The flu vaccine is recommended annually, and other vaccines, like the pneumococcal vaccine, may be suggested based on your age or health conditions.

Practice Good Hygiene

Preventing respiratory infections is one of the most effective ways to protect your lungs. Basic hygiene practices such as washing your hands regularly, covering your mouth and nose when you cough or sneeze, and avoiding close contact with people who are sick can significantly reduce your risk of infections like the common cold, flu, or COVID-19.

Monitor Your Breathing

Pay attention to how you breathe. If you notice any unusual changes, such as shortness of breath, wheezing, or a chronic cough, don’t ignore them. These could be early signs of respiratory problems, and catching them early gives you the best chance of effective treatment. Consult a healthcare professional if you experience these symptoms.

Stay Hydrated

Keeping your body well-hydrated helps thin the mucus in your airways, making it easier for your lungs to function properly. Drink plenty of water throughout the day to support your respiratory health.

Taking care of your lungs is essential for maintaining overall health and a strong respiratory system. By adopting healthy habits, avoiding harmful pollutants, staying active, and protecting yourself from infections, you can support your lung function and breathe easier for years. If you’re concerned about your lung health or have any symptoms of respiratory issues, don’t hesitate to seek medical advice for proper evaluation and care.

Credit Sarah Jividen, RN How To Take Care of Your Lungs and Prevent Respiratory Conditions https://www.health.com/lung-health-8655971

Guard Your Energy: The Power of Protecting Your Peace and Fueling Positivity!

Wed, 30 Oct 2024 03:04:52 GMT

Protecting your energy is vital for your overall well-being because it serves as your fuel, driving your thoughts, actions, and interactions throughout the day. Here's why it's so important:

Energy Affects Your Mood and Mental Health : When your energy is drained, you're more likely to feel overwhelmed, stressed, or irritable. Protecting your energy helps maintain emotional balance, enabling you to approach challenges with a clearer mind and a more positive outlook.

Energy Influences Your Relationships : Your energy impacts how you connect with others. Positive energy attracts and nurtures healthy relationships, while negative or depleted energy can create tension, misunderstandings, and distance. By guarding your energy, you build stronger, more meaningful connections.

Good Energy Fuels Productivity and Focus . Balanced, positive energy drives you to focus and accomplish your tasks more efficiently. When your energy is protected, you're better equipped to maintain motivation and avoid burnout.

It Shapes Your Physical Well-being : Energy doesn't just affect your mind—your body also responds. Low energy can manifest as fatigue, a weakened immune system, or chronic stress. By prioritizing good energy, you're fostering physical health, allowing your body to perform at its best.

Energy Is Contagious : The energy you bring into any space impacts others. Whether you're at work, with family, or among friends, radiating good energy can uplift those around you, creating a more harmonious environment. This positive feedback loop benefits both you and your community.

Good energy isn't just a fleeting feeling—it's the foundation for resilience, growth, and a fulfilled life. When you protect and nurture it, you can show up as your best self, ready to face whatever the day brings.

Credit Alicia Rohan Tired of being tired? Simple tips that can improve your physical and mental energy
https://www.uab.edu/news/health/item/14118-tired-of-being-tired-simple-tips-that-can-improve-your-physical-and-mental-energy

5 Things You Can Do Every Day to Increase Longevity and Live a Longer, Healthier Life

Wed, 23 Oct 2024 04:03:34 GMT

Living a longer and healthier life is a goal that is within reach through the choices we make each day. By developing healthy habits, we can extend our lifespan and improve our quality of life. Here are five daily practices that will boost your longevity and overall well-being.

1. Prioritize Physical Activity - Exercise is often called the fountain of youth, and for good reason. Engaging in regular physical activity has been shown to reduce the risk of chronic diseases like heart disease, diabetes, and cancer. You don’t have to train like an athlete to reap the benefits—simple daily movements like walking, stretching, or even dancing can make a big difference.

2. Eat a Balanced, Nutrient-Dense Diet - Food is the fuel for your body, and what you eat plays a significant role in how you age. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins gives your body the nutrients it needs to function optimally. Plant-based foods, in particular, are packed with antioxidants and anti-inflammatory compounds that can help combat aging at the cellular level.

3. Stay Mentally Engaged - Longevity isn’t just about physical health—mental health also plays a critical role. Staying mentally active and engaged can help keep your brain sharp and reduce the risk of cognitive decline. Activities like reading, puzzles, learning a new language, or playing a musical instrument stimulate the brain and encourage neuroplasticity, which is essential for long-term brain health.

Social engagement is also key. Meaningful relationships and interactions can provide emotional support, reduce stress, and contribute to a sense of purpose, all of which are linked to increased longevity.

4. Get Enough Rest and Quality Sleep - Sleep is one of the most important, yet often overlooked, factors in longevity. Quality sleep allows your body to repair and regenerate, supporting everything from immune function to heart health. Chronic sleep deprivation has been linked to an increased risk of various health problems, including heart disease, diabetes, and obesity.

Aim for 7-9 hours of sleep per night. To improve your sleep quality, establish a relaxing bedtime routine, avoid screens before bed, and create a comfortable sleep environment.

5. Practice Mindfulness and Stress Management - Chronic stress can harm your body and mind, accelerating the aging process. Managing stress through mindfulness practices like meditation, deep breathing, or yoga can reduce its impact. Mindfulness helps you stay present and lowers cortisol levels, which helps decrease inflammation and protect your heart.

Taking time each day to relax, reflect, and focus on what you can control can significantly improve your well-being. This simple daily practice can help you manage life’s challenges more effectively, ultimately contributing to a longer, healthier life.

Credit Korin Miller 5 Things Longevity Researchers Do Every Day to Live Longer and Healthier https://www.health.com/5-things-longevity-researchers-do-every-day-for-better-health-8718001

Raising Awareness About Domestic Violence in October: You Are Not Alone

Wed, 16 Oct 2024 22:24:22 GMT

October is Domestic Violence Awareness Month, a time dedicated to shedding light on a serious and often hidden issue affecting millions of people. Domestic violence can take many forms, including physical, emotional, financial, and psychological abuse, and it can happen to anyone, regardless of age, gender, race, or socioeconomic background.

Yet, Black women and men often face unique barriers when seeking help, such as racial disparities in healthcare, mistrust of the legal system, and cultural stigmas surrounding mental health. It's important to raise our voices, spread awareness, and provide the resources needed for those in our community who are experiencing this form of violence.

Breaking the Silence in the Black Community

The Black community faces unique challenges in addressing domestic violence. Cultural stigmas around discussing family matters, a history of systemic racism, and a lack of trust in law enforcement can make it harder for survivors to seek help. It's essential to foster open conversations about domestic violence and provide culturally sensitive support that empowers those affected to come forward without fear of judgment or retaliation.

If you or someone you know is experiencing domestic violence, you don't have to navigate this journey alone. The Black Physicians & Healthcare Network is here to provide mental and physical health assistance with “no questions asked” about why you need these services. Our Healthcare Resource Navigators will match you with professionals who understand your situation's cultural and emotional nuances and are required by federal regulation (HIPAA) to protect the privacy and security of all patients in our care.

How to Seek Help

We understand the importance of mental, emotional, and physical health, and our network is ready to assist you in finding the right health professionals for your needs. If you are in immediate danger, call 911. For anyone needing free, confidential support any time, contact the National Domestic Violence Hotline . Call 1-800-799-SAFE (7233) or text START to 88788 to be connected directly. You may also call the Montgomery County Crisis Center at 240-777-4000 24/7 for local assistance.

What You Can Do to Support Domestic Violence Awareness Month

1. Educate Yourself and Others: Learn the signs of domestic violence and how to offer support to those affected.

2. Support Local Organizations: Advocate for organizations, like the Black Physicians & Healthcare Network, that offer culturally appropriate support for Black survivors of domestic violence.

3. Spread the Word: By spreading the word about domestic violence, you contribute to a larger awareness and support movement. Your voice matters and can help reach those who need it most.

4. Encourage Open Conversations: Breaking the silence surrounding domestic violence is a crucial step in helping survivors feel seen, heard, and supported.

You Are Not Alone

If you are experiencing domestic violence, know that you are not alone. Some people understand what you are going through and can help you find safety and healing. Let's break the silence and support one another in creating a community free from violence and filled with compassion.

Credit Archie Snowden 'It's time to heal': Domestic violence survivor shares her story to help others, https://whnt.com/as-seen-on-19/links-we-mentioned/its-time-to-heal-domestic-violence-survivor-shares-her-story-to-help-others/

Six healthy habits to add to your work day

Thu, 10 Oct 2024 00:18:21 GMT

Adding healthy habits into your work day can significantly improve your physical and mental well-being while also boosting productivity and energy levels. Here are six simple habits to help you feel better, stay focused, and thrive while at work.

1. Start your day with movement - Before diving into your work, take a few minutes to engage in physical activity. It could be a quick stretch or a brisk walk around your neighborhood. Starting your day with movement helps increase circulation, reduce stiffness from sleep, and boosts your mood by releasing endorphins.

2. Prioritize Hydration - Staying hydrated is essential for maintaining focus and energy levels. Even mild dehydration can lead to fatigue, headaches, and reduced concentration. Keep a water bottle at your desk, and aim to drink water consistently throughout the day.

3. Schedule Regular Breaks - Sitting for long periods of time can lead to both physical discomfort and mental burnout. Scheduling short breaks can rejuvenate your mind and help prevent stiffness or discomfort.

Use your breaks to stand up, stretch, or briefly walk. This helps refresh your mind and body, making it easier to stay focused when you return to your tasks.

4. Snack Smart - Opt for snacks with sustained energy and nutrients. Instead of reaching for sugary or processed snacks, choose foods rich in protein, fiber, and healthy fats, such as nuts, fruits, or yogurt. These will help keep your blood sugar stable, reducing the afternoon energy slump many people experience.

5. Practice Mindful Breathing - Work-related stress can affect your mental health. One way to manage stress during a busy day is to incorporate mindful breathing exercises. Taking a few deep, intentional breaths can help calm your nervous system, improve focus, and reduce feelings of anxiety.

6. End Your Day With Reflection - Before you close out your workday, take five minutes to reflect on what you accomplished. Jotting down a few wins or things you’re grateful for can help you shift out of work mode and reduce lingering stress or frustration.

Use a notebook or an app to create a short end-of-day reflection habit. This not only helps in tracking progress but also cultivates a positive mindset, enhancing overall well-being.

Credit Emily Craig Six healthy habits to add to your working day, https://www.telegraph.co.uk/health-fitness/diet/nutrition/healthy-habits-to-add/

Can intermittent fasting help with weight loss?

Tue, 01 Oct 2024 02:46:41 GMT

In recent years, intermittent fasting has become a popular weight loss strategy. Unlike traditional diets that focus on what you eat, intermittent fasting is all about when you eat. This approach alternates between periods of eating and fasting, with the idea that restricting eating to specific time windows can lead to various health benefits, including weight loss.

The primary reason intermittent fasting helps with weight loss is that it creates a caloric deficit. By limiting the hours you eat, you naturally consume fewer calories, making it easier to burn more than you take in.

Fasting triggers several beneficial hormonal changes. For example, fasting can lower insulin levels, helping your body access stored fat more efficiently. Growth hormone levels also increase during fasting, facilitating fat-burning and muscle gain.

During fasting, the body shifts from burning glucose to burning fat for energy, which can increase the body’s fat-burning capacity. Some research suggests that intermittent fasting may help control hunger by regulating the hormones that affect appetite, making it easier to avoid overeating.

However, intermittent fasting may be less effective than other diets, but its simplicity makes it appealing. There’s no need to count calories or meticulously plan meals. Many find it easier to stick to intermittent fasting since it involves fewer restrictions on food choices.

Beyond weight loss, intermittent fasting has been linked to several other health benefits :

Improved heart health: It can lower blood pressure, cholesterol levels, and inflammation, contributing to better cardiovascular health.

Enhanced brain function: Some studies suggest intermittent fasting may improve cognitive function and reduce the risk of Alzheimer’s.

Longevity: Animal studies have shown that intermittent fasting can extend lifespan, although more research is needed to determine if the same applies to humans.

Potential downsides:

Hunger and irritability: Fasting can initially cause intense hunger, mood swings, and irritability, making it challenging to stick with.

Not suitable for everyone: Individuals with certain medical conditions, such as diabetes, or those who are pregnant, may not be appropriate candidates for intermittent fasting. Consulting a healthcare provider before starting is essential.

Overeating during eating windows: Some people may overeat or choose less healthy options during the eating periods, which can negate the benefits of fasting.

Intermittent fasting can be an effective and simple method for weight loss, especially for those looking for a flexible approach to dieting. However, like any weight loss strategy, its success depends on the person and their lifestyle. It may be worth trying if intermittent fasting aligns with your habits and preferences. However, it’s always wise to consult a healthcare professional before significantly changing your eating habits, especially if you have underlying health conditions.

Weight loss is a personal journey, and the best approach is the one you can use in the long term. Intermittent fasting may be a great tool, but it’s just one piece of the puzzle to achieving and maintaining a healthy weight.

Credit Matthew Solan: Can intermittent fasting help with weight loss? https://www.health.harvard.edu/staying-healthy/can-intermittent-fasting-help-with-weight-loss

Maintain Your Brain With These 6 Mental Fitness Tips

Tue, 24 Sep 2024 23:59:08 GMT

Your brain is one of the most essential organs in your body, controlling everything from your thoughts to your movements. Like your muscles, your brain needs regular exercise to stay sharp and perform at its best. Mental fitness is essential for maintaining cognitive function, preventing memory loss, and enhancing overall well-being. Here are six tips to help you keep your brain in top shape.

1. Challenge Your Mind – Engage in activities requiring thinking critically and solving problems. Puzzles, brainteasers, chess, and other strategic games are excellent ways to challenge your mind. Learning a new skill, such as playing an instrument or speaking a new language, can also create new neural connections, enhancing cognitive function.

2. Become Mindful Of What You Eat – What you eat significantly impacts your brain health. A diet rich in antioxidants, healthy fats, vitamins, and minerals can protect your brain and support mental clarity.

3. Prioritize Sleep – Sleep is crucial for brain health. During sleep, your brain clears out toxins and consolidates memories. Lack of sleep can impair your cognitive abilities, making concentrating, solving problems, and recalling information harder. Aim for 7-9 hours of quality sleep each night to give your brain the rest it needs.

4. Exercise Regularly – Exercise increases blood flow to the brain, which helps improve memory, attention, and cognitive function. Walking, swimming, or gardening can boost your brain health. Aim for at least 30 minutes of moderate exercise most days of the week to keep your mind sharp.

5. Stay Socially Connected – Social interaction is essential for brain health. Engaging in conversations, participating in group activities, and building relationships can stimulate your brain and reduce the risk of cognitive decline. Stay connected with family and friends, join clubs, or participate in community events to keep your mind active and engaged.

6. Keep Learning And Growing – Lifelong learning is critical to maintaining cognitive function. Continuously expose yourself to new ideas, experiences, and challenges. Take a new hobby, attend lectures, read books on unfamiliar topics, or enroll in online courses. The more you learn and grow, the stronger and more resilient your brain becomes.

Credit Taylor Leamey Maintain Your Brain With These 6 Mental Fitness Tips https://www.cnet.com/health/fitness/maintain-your-brain-with-these-6-mental-fitness-tips/

How Optimism Shapes Our Well-Being

Wed, 18 Sep 2024 04:12:03 GMT

Optimism is the key to a fulfilling and successful life; it's a mindset that helps us navigate life's challenges with resilience, hope, and a proactive approach. How we interpret events, anticipate future outcomes, and engage with others can shape the quality of our lives. But how exactly does optimism influence our overall well-being?

Research shows that optimism is linked to a variety of health benefits. Psychologists define optimism as the general expectation that good things will happen or that negative situations will improve over time. This perspective allows optimistic individuals to cope better with stress, recover faster from setbacks, and maintain healthier relationships.

Optimistic individuals also tend to have greater emotional resilience. They view setbacks as temporary and manageable, which allows them to bounce back quicker than those with a more pessimistic outlook. This resilience not only improves mental health but also fosters a sense of confidence and empowerment.

How to Cultivate Optimism

Practice Gratitude: Regularly reflecting on the positive aspects of life can shift your focus away from challenges and toward what's going well. Keeping a gratitude journal is an effective way to reinforce optimism.

Reframe Negative Thoughts: When negative thoughts arise, try to reframe them in a more positive light. For example, instead of thinking, "This is too hard," consider, "This is a challenge I can overcome with time and effort."

Surround Yourself with Positivity: The people we interact with influence our mindset. Surround yourself with optimistic individuals who uplift and support you.

Set Realistic Goals: Optimism thrives when we feel a sense of accomplishment. Setting and achieving realistic goals boosts confidence and reinforces a positive outlook.

Mindfulness and Meditation: These practices help you stay present, manage stress, and maintain perspective, all contributing to a more optimistic view of life.

Optimism shapes our well-being in profound ways. Enhancing mental health to a positive outlook enables us to live more fulfilling lives. While life will always present challenges, adopting an optimistic mindset allows us to navigate these obstacles with hope, resilience, and the belief that better days lie ahead. By cultivating optimism, we can improve our health and overall sense of happiness and purpose.

Credit Jessica Koehler Ph.D. Wired for Positivity: How Optimism Shapes Our Well-Being, https://www.psychologytoday.com/us/blog/beyond-school-walls/202409/wired-for-positivity-how-optimism-shapes-our-well-being

Need More Inspiration to Exercise? Don’t Do It Alone

Wed, 11 Sep 2024 10:32:02 GMT

We all know the importance of regular exercise, yet finding the motivation to stay active can sometimes be a challenge. Whether it’s the lure of the couch, the demands of daily life, or just a general sense of fatigue, there are countless reasons we might skip that workout or brisk walk. But what if there was a way to make exercise more enjoyable and something you genuinely look forward to? The answer may be simpler than you think: Don’t do it alone.

Exercising with a friend or in a group can be a game-changer for your fitness routine. People working with a partner or in a group are more likely to stick to their exercise programs and reach their fitness goals. But why is this the case?

1. Accountability: When you commit to exercising with someone else, you’re less likely to skip the workout. Whether it’s an early morning jog or an evening gym session, knowing someone else is counting on you can provide that extra push to show up.

2. Social Interaction: Exercising with others turns workouts into a social activity. It’s an opportunity to catch up with friends, share experiences, and meet new people. This social interaction can make workouts feel less like a chore and more fun and engaging.

3. Friendly Competition: A little competition can be healthy and motivating. When you exercise with others, you may push harder to keep up or improve your performance. This can lead to better results and a greater sense of accomplishment.

4. Support and Encouragement: We all have days when we feel less eager about working out. On those days, a workout buddy can encourage you to get moving. They can cheer you on during tough workouts and celebrate your successes with you.

Understand that exercising doesn’t have to be a solo endeavor. Finding a workout buddy or joining a group can boost your motivation and make your fitness journey more enjoyable. So the next time you’re feeling uninspired to lace up those sneakers, reach out to a friend—you might find the inspiration you need to keep moving.

Credit Julie Corliss, Need more inspiration to exercise? Don't go it alone https://www.health.harvard.edu/heart-health/need-more-inspiration-to-exercise-dont-go-it-alone

How To Reduce Inflammation In The Body Using Simple Lifestyle Changes

Thu, 29 Aug 2024 01:43:00 GMT

Inflammation is a natural response by the body's immune system to protect against harm, such as infections or injuries. However, chronic inflammation, which persists over time, can lead to various health issues, including heart disease, diabetes, arthritis, and even certain cancers. The good news is that simple lifestyle changes can significantly reduce inflammation and improve your overall health.

1. Adopt an Anti-Inflammatory Diet – One of the most effective ways to reduce inflammation is through a healthy diet. Certain foods can trigger or reduce inflammation, so incorporating them into your diet is crucial.

2. Stay Physically Active – Regular exercise is a potent anti-inflammatory tool. Physical activity helps to lower inflammation by reducing fat mass, improving circulation, and regulating the immune system. Aim for at least 30 minutes of moderate exercise most days of the week.

This can include activities like walking, swimming, cycling, or yoga. Even simple activities like stretching or light gardening can help reduce inflammation.

3. Manage Stress – Chronic stress is a significant contributor to inflammation. When stressed, your body releases cortisol and other stress hormones, leading to increased inflammation over time. A great way to manage stress is through meditation or deep breathing exercises.

4. Get Quality Sleep – Sleep is vital for overall health and is crucial in regulating inflammation. Poor sleep increases inflammatory markers in the body. Improve the quality of your sleep by creating a restful environment, limiting your screen time before bed, maintaining a consistent sleep schedule, and aiming for 7-9 hours of sleep per night.

5. Avoid Smoking and Limit Alcohol – Smoking is a significant source of free radicals, which can increase inflammation. Quitting smoking can drastically reduce inflammation and improve overall health. Similarly, excessive alcohol consumption can trigger inflammation, particularly in the liver. Limit alcohol to moderate levels—defined as up to one drink per day for women and up to two drinks per day for men.

6. Stay Hydrated – Staying hydrated is essential for overall health and can help reduce inflammation. Water supports your body's ability to flush out toxins and reduces the concentration of inflammatory markers. Aim to drink at least eight glasses of water daily, and more if you're physically active or in a hot environment.

Reducing inflammation is crucial for long-term health; fortunately, it doesn't require drastic measures. By making simple lifestyle changes, you can significantly lower inflammation. Start small, be consistent, and enjoy the journey to better health.

Credit Olivia Luppino How To Reduce Inflammation In The Body Using Simple Lifestyle Changes, According To Experts https://www.womenshealthmag.com/health/a61763795/how-to-reduce-inflammation/

Mindful Journaling: Tips for a Healthier, Productive Practice

Wed, 21 Aug 2024 05:18:55 GMT

Journaling is a powerful tool that can transform your mental, emotional, and physical well-being. By putting pen to paper, you can explore your thoughts, track your goals, and cultivate a deeper sense of mindfulness. Whether you're a seasoned journaler or just starting, these tips will help you maximize the benefits of your journaling practice and enhance your overall health.

Set a Clear Intention – Before you begin journaling, take a moment to set an intention. What do you hope to achieve with your journaling session? Whether it's gaining clarity on a problem, tracking your progress on a health goal, or simply unloading your thoughts, having a clear purpose will guide your writing and make it more productive.

Choose the Right Environment – Your surroundings can significantly impact your journaling experience. Find a quiet, comfortable space where you can focus without interruptions. This might be a cozy corner in your home, a serene natural spot, or a peaceful coffee shop. A calming environment can enhance your mindfulness and immerse yourself fully in your thoughts.

Be Consistent – Consistency is key to reaping the benefits of journaling. Set aside a specific time each day or week for your practice. This could be first thing in the morning to set the tone for your day or in the evening to reflect and unwind. Regular journaling helps to build a habit, making it easier to stay committed and see progress over time.

Incorporate Prompts – If you are unsure where to start, try using prompts. These can be questions or statements that spark reflection and guide your writing. For example, "What am I grateful for today?" or "What challenges am I currently facing?" Prompts can help you explore different aspects of your life and ensure that your journaling sessions are productive and meaningful.

Be Patient with Yourself – Remember that journaling is a personal journey, and there's no right or wrong way to do it. Be patient with yourself as you explore this practice. It's okay to have days where the words don't flow easily or where you skip a session. What's important is that you keep returning to it and allow it to be a source of support and growth in your life.

Journaling is more than just writing; it's a mindful practice that can improve your health and well-being. Whether you're looking to manage stress, set health goals, or explore your thoughts, journaling is a powerful tool that can guide you to a healthier, more mindful life.

Credit Nptelegraph Get Healthy Be Mindful: 5 tips for productive journaling https://nptelegraph.com/exclusive/get-healthy/be-mindful/get-healthy-be-mindful-5-tips-for-productive-journaling/video_66acf72a-85a9-5853-8438-98824924d236.html

How to Cut Down on Ultra-Processed Food: A Guide to Healthier Eating

Thu, 15 Aug 2024 04:12:09 GMT

In recent years, the consumption of ultra-processed foods has skyrocketed, contributing to various health issues such as obesity, diabetes, and heart disease.These foods, characterized by their high levels of added sugars, unhealthy fats, and synthetic additives, often lack the nutritional value our bodies need. Cutting down on ultra-processed foods can significantly improve your overall health and well-being.

Ultra-processed foods typically contain five or more ingredients, including artificial flavors, colors, preservatives, and other chemical additives. Common examples are:

Sugary snacks and desserts (cookies, cakes, candies)
Fast food (burgers, fries, chicken nuggets)
Packaged snacks (chips, crackers)
Sugary drinks (sodas, energy drinks)
Instant noodles and soups
Breakfast cereals high in sugar

These foods are often designed to be hyper-palatable, meaning they are engineered to taste extremely good, making them hard to resist and easy to overconsume.

Steps to Reduce Ultra-Processed Food Intake

1. Educate Yourself: Understanding how to identify ultra-processed food is the first step. Read labels carefully, and familiarize yourself with common additives and preservatives.

2. Cook More at Home: Preparing meals from scratch allows you to control the ingredients and avoid unwanted additives. Start with simple recipes using whole foods like vegetables, fruits, lean proteins, and whole grains.

3. Choose Whole Foods: Aim to fill your plate with foods as close to their natural state as possible. Fresh fruits, vegetables, nuts, seeds, legumes, whole grains, unprocessed meats, and fish are all excellent choices.

4. Healthy Snacking: Replace processed snacks with healthier alternatives. Fresh fruit, yogurt, nuts, or whole-grain crackers are nutritious and satisfying options.

5. Stay Hydrated: Often, our bodies can mistake thirst for hunger. Drink plenty of water throughout the day to stay hydrated and reduce cravings for sugary drinks and snacks.

6. Mindful Eating: Pay attention to what you eat and savor every bite. Eating mindfully can help you appreciate the flavors and textures of whole foods, making you less likely to crave ultra-processed options.

7. Find Support : Changing your eating habits can be challenging, so don’t hesitate to seek support. Join a community of like-minded individuals, such as a cooking class or a healthy eating group, to stay motivated and share tips and recipes.

Remember, the goal is not perfection but progress. Every small change counts and can lead to a big impact on your well-being. So start today and enjoy the benefits of a cleaner, healthier diet.

Credit Melissa Hemsley How to cut down on ultra-processed food, https://www.rte.ie/lifestyle/living/2024/0731/1462814-tips-for-cutting-down-on-ultra-processed-food/

7 Tips for Rehydrating Fast, Safely

Wed, 07 Aug 2024 05:02:13 GMT

Staying hydrated is crucial for maintaining overall health, supporting bodily functions, and enhancing physical performance. Rapid rehydration is often necessary, whether recovering from a challenging workout, battling the heat, or overcoming an illness. Here are seven tips to help you rehydrate quickly and safely.

1. Drink Water Regularly - Water is the most straightforward and effective way to rehydrate. Sip water throughout the day rather than drinking large amounts at once, as this allows your body to absorb it more effectively. Carry a reusable water bottle to remind yourself to drink consistently.

2. Consume Electrolyte-Rich Drinks - Electrolytes such as sodium, potassium, and magnesium are essential for maintaining fluid balance. Sports drinks, coconut water, or specially formulated electrolyte solutions can replenish these vital minerals. Be mindful of the sugar content in some sports drinks and opt for low-sugar or sugar-free options when possible.

3. Avoid Alcohol - Alcohol can lead to dehydration because it acts as a diuretic, causing your body to lose more fluid than it consumes. Alcohol inhibits the release of vasopressin, a hormone that helps the kidneys manage water in your body.

Without adequate vasopressin, the kidneys do not efficiently reclaim water, leading to increased urine output and the loss of vital fluids and electrolytes. This can result in dehydration, mainly if alcohol is consumed in large quantities or on an empty stomach.

By avoiding alcohol, you're helping your body retain essential fluids and maintain proper hydration levels, which is important for your overall health and well-being.

4. Eat Water-Rich Foods - Certain foods have high water content and can contribute to your hydration needs. Ideal foods include watermelon, strawberries, oranges, cucumber, celery, and lettuce. Including these in your diet can help you stay hydrated.

5. Monitor Your Urine Color - A practical way to gauge your hydration status is to check the color of your urine. Pale yellow urine indicates adequate hydration, while dark yellow or amber suggests the need to drink more fluids.

6. Hydrate Before, During, and After Exercise – Physical activity increases fluid loss through sweat. To stay hydrated, drink water before exercising, take sips throughout your workout, and replenish your fluids afterward. For extended or intense exercise sessions, consider drinks that include electrolytes to replace lost minerals.

7. Listen to Your Body – Your body gives you signals when it's dehydrated, such as feeling thirsty, having a dry mouth, or experiencing fatigue and dizziness. Pay attention to these signs and act promptly by drinking fluids. Don't wait until you are overly thirsty to start hydrating.

Staying hydrated is crucial for maintaining overall health and well-being. By adding these tips to your daily routine, you can ensure you rehydrate quickly and safely. Cheers to staying hydrated and feeling your best!

Credit Lauren Manaker MS, RDN, LD 7 Tips for Rehydrating Fast, Safely https://www.health.com/how-to-rehydrate-fast-8670959

How The Black Community Can Prioritize Mental Health

Thu, 01 Aug 2024 05:22:15 GMT

As much as talking about our mental health is becoming more normalized, it is still challenging being the first in your family or community to speak out — and even further complicated by race, gender, and class.

Being black is a multifaceted challenge; historical and systemic barriers often compound feelings of stigma and silence, making it difficult to address mental health concerns openly.

Breaking the silence means confronting long-held taboos and challenging deeply ingrained beliefs. It means stepping into uncharted territory, armed with courage and compassion, to advocate for yourself and those around you.

In the digital age, when social media often serves as both a catalyst for connection and a breeding ground for comparison, the need for self-care and mental resilience has never been more pressing. The pressure to excel academically, professionally, and socially can feel overwhelming, leaving many of us feeling depleted and disconnected.

Prioritizing mental well-being is crucial for navigating these challenges. Here are several strategies to help:

Seek Culturally Competent Therapy : Finding a therapist who understands and respects your cultural background can make a significant difference. Culturally competent therapists are better equipped to address issues related to race, identity, and systemic oppression.

Build a Support Network : Surround yourself with friends, family, and community members who offer emotional support and understanding. Connecting with others who share similar experiences can provide comfort and solidarity.

Practice Self-Care: Include activities that bring joy and relaxation into your daily routine. This could include hobbies, exercise, meditation, or rest.

Set Boundaries: Learn to say no to commitments that drain your energy. Prioritize your needs and protect your mental space from toxic relationships and environments.

Utilize Online Resources: Numerous online platforms and communities provide support and resources specifically for black people. Engaging with these can offer additional perspectives and coping strategies.

Always remember that seeking help is a sign of strength, and your mental health is worth investing in.

Credit Eyse Fox How Women of Color Can Prioritize Their Mental Health, https://www.teenvogue.com/story/how-women-of-color-can-prioritize-their-mental-health-stories-template

7 Easy Tips for Losing Body Fat

Tue, 23 Jul 2024 08:33:08 GMT

Exercise and fitness offer numerous advantages, including better sleep, improved mood, and a healthier heart. Many people also prioritize working out to reduce their body fat.

Here are some guidelines to help you lose your body fat in the comfort of your own home.

1. Get Your Steps In— Walking is a great form of physical activity that's free, low-risk, and accessible to most people. You can get your daily steps in anywhere. On good weather days, you can also get some much-needed fresh air.

Including more walking into your day can help you burn more calories and lose weight.

2. Try Intermittent Fasting - Intermittent fasting is often a weight loss intervention. Fasting for short periods helps people eat fewer calories, which may result in weight loss over time.

It's important to point out that intermittent fasting is not for everyone, specifically those at risk for eating disorders or during pregnancy. Before trying intermittent fasting, consult your physician to ensure you follow the best plan for you and your goals.

3. Start Lifting Weights— Lifting weights can build up our muscles. But by changing the inner workings of cells, weight training may also be beneficial for losing weight.

You can balance weight training to target multiple muscle groups or work on specific body parts as part of a whole-body workout. This may give you more balance, a lean appearance, and help with body composition.

4. Start to Run - Running is an excellent weight-loss exercise. It burns many calories, helps you continue to burn calories after a workout, helps suppress appetite, and targets harmful belly fat.

Running has many other benefits for your health, including a lower risk of heart disease, reduced blood sugar, lower cataract risk, lower fall risk, stronger knees, and less knee pain.

If you find it difficult to motivate yourself to run, try finding a running partner or changing routines frequently to add variety to your workout.

5. Focus on high-intensity interval training, also known as “HIIT”. This type of exercise involves short bursts of intense movement followed by a period of lower-intensity training. The benefit of HIIT is that it can be any activity that increases your heart rate, from jumping jacks to stair climbing; it's customizable based on how much room you have and what equipment you have access to.

6. Eating the right foods - healthy foods packed with nutrients, unlike processed foods, typically loaded with fat, sugar, and salt, can make all the difference in your weight loss journey.

Nutritional deficiencies cause cravings for quick-energy-fix foods like candy and chips. By eliminating these, you can put an end to your unhealthy cravings.

Good nutrition also means eating more healthy foods. Whole foods have more nutrients than processed foods, and you can eat more without overeating calories. This means you won't feel unnecessarily hungry, making it easier to stay on track.

7. Get Enough Sleep Every Night - quality sleep is essential to a healthy weight loss plan. Most importantly, losing sleep while dieting can reduce the amount of weight lost and encourage overeating.

Success in your weight loss journey begins with the commitment to work and follow a plan. Embrace the effort, stay dedicated, and watch as your determination transforms into achievement.

Credit Michelle Honeyager, Valerie Cholet 7 Easy Tips for Losing Body Fat, https://www.cnet.com/health/fitness/7-easy-tips-for-losing-body-fat/

6 Tips for Staying Safe While Exercising or Playing in Extreme Heat

Tue, 16 Jul 2024 01:59:06 GMT

Exercising or playing outdoors can be fun, but when temperatures rise, it’s important to take extra precautions to protect yourself from heat-related illnesses. Here are six essential tips to ensure you stay safe while staying active in extreme heat:

Stay Hydrated: One of the most important things you can do to stay safe in extreme heat is to stay well-hydrated. Drink plenty of water before, during, and after your activity. Don’t wait until you’re thirsty to drink water, as thirst is often a late sign of dehydration.

Loading up on electrolyte drinks can also be beneficial, especially if you’re engaging in prolonged or intense exercise, as they help replenish vital minerals lost through sweat.

Make Smart Clothing Choices: Wearing the proper clothing can significantly affect how your body handles heat. Opt for lightweight, loose-fitting, light-colored clothes that allow your body to breathe and reflect rather than absorb heat.

Listen To Your Body: Pay close attention to how your body feels during your workout. Symptoms such as dizziness, headache, muscle cramps, nausea, or excessive sweating can be signs of heat-related illness. If you start to feel any of these symptoms, stop exercising immediately, move to a more relaxed place, and hydrate.

Wear Sunscreen: Protecting your skin from the sun’s harmful UV rays is crucial, especially when spending extended periods outdoors. Apply a broad-spectrum sunscreen with an SPF of at least 30 to all exposed skin, even on cloudy days. Sunburn can damage your skin and interfere with your body’s ability to cool, increasing your risk of heat-related illnesses.

Acclimate to the Heat: If you’re not used to exercising in hot conditions, give your body time to adjust. Start with shorter, less intense workouts and gradually increase the duration and intensity throughout one to two weeks.

This acclimation period helps your body adapt to the heat, making it more efficient at cooling itself and reducing the risk of heat exhaustion or heat stroke.

Get a good night’s sleep : Heat exposure one day can affect your risk the following day. If you can sleep in air conditioning and get a good night’s sleep, that may help decrease the risk of heat illness.

Exercising in extreme heat requires extra attention and planning. By following the tips above, you can enjoy the benefits of outdoor activities while minimizing the risks associated with high temperatures. Stay safe and have fun in the sun!

Credit Susan Yeargin 6 tips for staying safe while exercising or playing in extreme heat, https://www.pbs.org/newshour/health/6-tips-for-staying-safe-in-while-exercising-or-playing-in-extreme-heat

Seeking Education & Outreach Partner for Black Health Initiatives in Montgomery County

Tue, 09 Jul 2024 14:41:58 GMT

The Black Physicians & Healthcare Network (BPHN) is excited to announce an opportunity for community-based organizations in Montgomery County to partner with us in promoting Black health initiatives.

With your support, we can significantly impact the health and wellness of Black residents in Montgomery County. We are calling for proposals from organizations that have a strong community following and can engage residents around crucial health issues. This initiative aims to improve health literacy, reduce health disparities, and promote wellness among Black residents.

Why Partner with BPHN?

Through this partnership, selected organizations will receive funding to develop and implement innovative health communication and community engagement strategies. These strategies should be designed to:

Increase Knowledge and Health Literacy: Educate Black residents about health issues disproportionately affecting communities of color.

Encourage Health Ownership: Motivate individuals to take proactive steps in managing their health.

Build Confidence in Healthcare: Foster solid and ongoing relationships between Black residents and primary care physicians.

BPHN is looking for proposals that address the following key areas :

1. Individual Health Interactions

Proposals should create opportunities for one-on-one interactions with Black residents to help them obtain, process, and understand basic health information. These efforts aim to enable informed health decisions and improve overall health outcomes.

2. Culturally Specific Health Education

Develop and deliver health education and wellness resources tailored to Black children, youth, adults, and seniors. Focus topics include but are not limited to:

Sickle cell disease
Cancer
Lupus
Alzheimer’s and dementia
Respiratory diseases
Aging and senior health
Men’s and women’s health
Medication management
Obesity and chronic pain
Physical health and healthy lifestyles

3. Community Engagement Techniques

Implement innovative techniques to engage Black residents in health and wellness dialogues.

Potential methods include:

Cultural and social-educational resource fairs in community hotspots
Support groups
Educational workshops
Health and wellness discussions in barber shops and beauty salons
Door-to-door campaigns in targeted neighborhoods

How do you become a community partner?

Organizations interested in becoming community partners must submit a proposal outlining their strategies for addressing the above mentioned focus areas. Proposals will be reviewed by a panel of experts in the field, and selected organizations will be awarded funding to implement their plans.

Proposal Submission Guidelines

Deadline: 7/22/24
Format: Proposals should be detailed, including specific objectives, methodologies, and expected outcomes.
Submission: Send email to jmartinez@nccf-cares.org

This is a unique opportunity to significantly impact the health and well-being of Black residents in Montgomery County. By partnering with BPHN, your organization or personal brand can gain the trust of Montgomery County residents, as well as networking opportunities and the chance to make a meaningful difference in the community.

We look forward to reviewing your innovative proposals and working together with you, our valued community partners, to foster a healthier future for all.

BPHN Awards Black Excellence in Education

Wed, 03 Jul 2024 09:51:59 GMT

The Black Physicians & Healthcare Network (BPHN) proudly celebrates the achievements of five outstanding individuals who represent Black excellence in education. These scholarship winners have been recognized for their academic accomplishments and commitment to advancing in healthcare and STEM (Science, Technology, Engineering, and Mathematics) fields and have greatly honored our community.

Their dedication to making a difference in their communities is commendable and aligns perfectly with the mission of the Lillie Scott Grooms Memorial Fund: to inspire a passion for STEM education and provide the necessary support for youth to pursue careers in science, mathematics, and healthcare.

Meet 2024 The Lillie Scott Grooms Fund For Excellence In the Sciences BPHN Scholarship Winners

Continuing the Legacy: Donations for the Lillie Scott Grooms Memorial Fund

The Lillie Scott Grooms Memorial Fund was established by an initial donation from NCCF Trustee Jacklyn Mitchell Wynn. It honors Mrs. Grooms' dedication to continuing education, healthcare, and the sciences. The Grooms family and the NCCF community are committed to growing and sustaining this Fund to ensure that young people who excel in these areas can continue their education.

Your donations can make a significant difference. By contributing to the Lillie Scott Grooms Memorial Fund, you are investing in the future of talented individuals like our award winners. Your support helps to provide scholarships and resources, enabling underrepresented youth to pursue their dreams and contribute to their communities.

We invite you to join us in celebrating these exceptional individuals and supporting the ongoing efforts to foster Black excellence in education. Together, we can honor Lillie Scott Grooms' legacy and ensure that future generations can thrive in STEM and healthcare fields.

Walking for Health: Simple Steps to a Better You

Thu, 27 Jun 2024 01:26:40 GMT

Walking, a simple and accessible form of exercise, offers profound benefits. In a world where sedentary lifestyles are becoming increasingly common, incorporating walking into daily routines can lead to significant and far-reaching improvements in physical and mental health.

Physical Benefits of Walking

Regular walking can lower blood pressure, improve circulation, and reduce the risk of heart disease and stroke. Studies have shown that 30 minutes of walking daily can significantly improve cardiovascular health.

It also engages multiple muscle groups, particularly in the lower body. It helps to strengthen muscles, improve joint flexibility, and increase bone density, reducing the risk of osteoporosis and related fractures.

Walking can enhance the immune system's ability to fight off illness. This is particularly important for older adults with weakened immune responses.

Mental Health Benefits

Walking, especially in natural settings, has been shown to reduce stress levels. The rhythmic nature of walking and the opportunity to clear the mind can have a calming effect, reducing cortisol levels and promoting relaxation.

Physical activity triggers the release of endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Walking can help combat feelings of depression and anxiety, leading to a more positive outlook on life.

Walking has been linked to improved cognitive function and a reduced risk of cognitive decline. It can enhance memory, creativity, and problem-solving skills, making it a valuable activity for people of all ages.

Regular walkers often experience improved sleep patterns. Physical activity helps to regulate the sleep-wake cycle, making it easier to fall asleep and enjoy deeper, more restorative sleep.

Walking is a powerful, low-impact exercise with numerous physical and mental benefits. By making walking a part of your everyday routine, you can take significant steps toward better health and a more balanced, fulfilling life. Whether you want to improve your fitness, boost your mood, or connect with nature, walking can pave the way to a healthier you.

Credit The Power of Walking: Steps to Better Health, https://news.llu.edu/health-wellness/power-of-walking-steps-better-health

The Power of Resilience: Your Guide to Building a Personal Resilience Plan

Thu, 20 Jun 2024 01:55:55 GMT

Life's journey is a series of twists and turns, filled with unexpected challenges and obstacles. From personal setbacks to professional hurdles, adversity is inevitable in our human experience. However, the solution lies in our response. While we may not always control what happens to us, we can control how we react. This is what makes us resilient. By building a personal resilience plan, you can equip yourself with the tools to navigate life's difficulties with grace, strength, and optimism.

What is resilience?

Resilience is a psychological response that helps you adapt to life's difficulties and seek a path forward despite your challenges. It is not an innate trait but a skill that can be developed and strengthened over time.

Think of resilience as a muscle; the more you work on it, the stronger it becomes. A resilient individual can face life's challenges, learn from the experiences, and emerge stronger.

Creating a resilience plan is crucial because it provides a structured approach to handling stress and setbacks. It helps you to anticipate potential challenges, develop coping strategies, and maintain a positive outlook.

Steps to Build Your Resilience Plan

Identify Your Stressors: Reflect on what triggers your stress and anxiety, then learn to shift your thoughts. This will help you stop using the emotional part of your brain and start using the logical part.

Develop a strong support system: Build and maintain strong relationships with family, friends, and colleagues. A solid support system provides emotional support, practical assistance, and a sense of belonging.

If it doesn't get better, don't hesitate to seek help from mental health professionals when needed. Therapists and counselors can offer valuable tools and strategies to enhance your resilience.

Approach what you want: When you're anxious, stressed, or burned out, you avoid things that make you uncomfortable. Instead, get out of your comfort zone and take a step toward what you want despite fear.

Align actions with your values: Stress happens when your actions are not aligned with your values — the things that matter most to you or bring you joy. Identify your top three values and make sure your daily actions align with them.

Cultivate a positive mindset . Focus on what you can control and maintain a hopeful outlook. Reframe negative thoughts and look for the silver lining in difficult situations.

Live a healthy lifestyle: Nutrition significantly affects your overall well-being. Eat a variety of nutrient-rich foods to maintain energy and health.

Physical activity is a powerful stress reducer. Aim for at least 30 minutes of moderate exercise most days of the week and seven to nine hours of sleep per night.

Stay socially connected, whether in person, by phone or video calls, social media, or even text messages.

Building resilience is an ongoing process. Regularly review and update your resilience plan to adapt to new challenges and changes. Remember, resilience is not about avoiding difficulties but facing them with strength and a positive attitude.

Credit Life can be challenging: Build your own resilience plan https://www.health.harvard.edu/blog/life-can-be-challenging-build-your-own-resilience-plan-202406123049

Men's Health Awareness Month: The Importance of Developing Healthy Habits

Wed, 12 Jun 2024 07:30:03 GMT

June is Men's Health Awareness Month, a time dedicated to raising awareness about the unique health challenges faced by men and the importance of proactive health management. This observance encourages men to take charge of their health by developing and maintaining healthy habits that can lead to longer, happier, and more productive lives.

Men's health encompasses a wide range of physical, mental, and emotional well-being. Statistically, men are more likely than women to suffer from conditions such as heart disease, diabetes, and certain types of cancer. They are also more prone to engaging in risky behaviors and less likely to seek medical help. These factors contribute to a lower life expectancy for men compared to women.

The Importance of Developing Healthy Habits

1. Early Detection and Prevention: Regular health check-ups and screenings can identify potential health issues before they become serious. Preventive care can save lives and reduce healthcare costs in the long run.

2. Enhanced Quality of Life: Healthy habits contribute to better physical and mental health, leading to a higher quality of life. Men who prioritize their health are more likely to enjoy activities, maintain strong relationships, and experience greater overall happiness.

3. Role Modeling: Men who adopt healthy lifestyles set positive examples for their families and communities. This can encourage others, especially children, to develop similar habits, promoting a culture of health and well-being.

4. Increased Longevity: Healthy habits can extend life expectancy by reducing the risk of chronic diseases. Regular exercise, a balanced diet, and mental health care are key components in achieving a longer, healthier life.

Men's Health Awareness Month is an important initiative to spotlight the importance of health in men's lives. By developing healthy habits and seeking regular medical care, men can significantly improve their quality of life and longevity. Let's use this month as a catalyst for change, encouraging men to prioritize their health and well-being in June and throughout the year.

Credit WSTM, https://cnycentral.com/features/cny-central-health-corner/mens-health-awareness-month-5-healthy-behaviors-men-can-start-immediately

Eat Less Salt and Sugar with These Simple Tips

Tue, 04 Jun 2024 03:57:31 GMT

One of the best ways to pursue a healthy diet is to lower the amount of salt and sugar you eat. Even if you exercise regularly, consuming too much salt and sugar can negatively affect your health. Excess sodium raises blood pressure, which puts you at risk for heart disease, stroke, and heart failure. Too much sugar in your diet increases the risk of diabetes, heart disease, obesity, and depression.

Do your body good by reducing salt and sugar in your diet. Here’s how.

Read labels. You would be surprised by how much salt and sugar are hidden in foods, even if they don’t taste salty or sweet. Canned soups, sauces, condiments, and dressings are common culprits.

Limit your processed foods. Frozen or ready-to-eat foods in boxes are typically high in sodium and sugar. An easy way to lower your consumption is to eat less processed food and more whole, unprocessed foods, such as fruits, vegetables, whole grains, and lean protein.

Start eating at home. Eating out can increase your intake of sugar and salt. Restaurant meals are known to be high in these ingredients. Some popular takeout foods, such as pizza and burgers, are also high in salt and sugar. Preparing your food helps you control what goes into it.

Find healthy alternatives that will give you a similar taste and feel to what you’re craving. If you’re in the mood for strawberry ice cream, enjoy a cup of fresh strawberries with Greek yogurt. If you like soda, try adding fresh fruit to carbonated water instead.

Watch portion size. Still want to enjoy the foods you love? Reduce portions. Instead of having a full plate of pasta, have a cup with a side salad. There is no need to have four pancakes for breakfast—have two instead with a cup of fresh fruit.

Credit The Baton Rouge Clinic, Eat Less Salt and Sugar with These Simple Tips, https://batonrougeclinic.com/eat-less-salt-and-sugar-with-these-simple-tips/

Summer Health Tips for 2024

Thu, 30 May 2024 01:40:05 GMT

As the days grow longer and the temperatures rise, summer invites us to enjoy the great outdoors. However, along with the fun in the sun, summer also brings certain health risks, including sunburns, insect bites, and the dangers of overheating. Your well-being is our priority, so here are some essential tips to help you stay safe and healthy during summer.

Protecting Your Skin from Sunburn

Apply Sunscreen : It's as simple as using a broad-spectrum sunscreen with an SPF of at least 30. Apply it generously to all exposed skin 15-30 minutes before going outside and reapply every two hours or more often if swimming or sweating.

Seek Shade : Avoid direct sunlight, especially between 10 a.m. and 4 p.m. when the sun's rays are strongest. If you're outdoors during these hours, find shade under a tree or umbrella or wear protective clothing.

Wear Protective Clothing : Long-sleeved shirts, pants, wide-brimmed hats, and sunglasses can provide additional protection.

Preventing Insect Bites

Use Insect Repellent : Apply insect repellent containing DEET, picaridin, or lemon eucalyptus oil to exposed skin and clothing. Follow the label instructions for safe use.

Wear Protective Clothing : When in wooded or grassy areas, wear long sleeves, pants, and socks. Tucking your pants into your socks and wearing closed-toe shoes can reduce the risk of bites.

Eliminate Standing Water : Mosquitoes breed in stagnant water. Regularly empty any standing water around your home, such as in bird baths, flower pots, and gutters.

Avoiding Overheating and Heat-Related Illnesses

Stay Hydrated : Drink plenty of fluids, preferably water, throughout the day. Avoid alcohol and caffeinated beverages, as they can dehydrate you.

Take Breaks : If you're active outdoors, take regular breaks in a cool or shaded area. Rest often to prevent overheating.

Cool Off : Spend time in air-conditioned places whenever possible. If your home doesn't have air conditioning, visit public places like shopping malls, libraries, or community centers during the hottest part of the day.

Recognize Heat-Related Illnesses : Be aware of heat exhaustion and heat stroke symptoms. Symptoms of heat exhaustion include heavy sweating, weakness, dizziness, nausea, and headache. IIf untreated, heat exhaustion can progress to heat stroke, which is a medical emergency and can cause confusion, fainting, and even death. If you suspect heat stroke, seek medical attention immediately.

Summer is a season to enjoy, filled with outdoor activities and relaxation opportunities. You can enjoy all summer offers while staying safe and healthy by taking precautions to avoid sunburns, insect bites, and overheating. Remember to plan, stay informed, and listen to your body's signals. With these tips, you're set for a fun, safe, and enjoyable summer.

Credit Summer Health Tips: Avoiding Burns, Bites and Overheating, https://www.valleyhealthlink.com/news/2024/may/summer-health-tips-avoiding-burns-bites-and-over/

6 Tips For Staying Safe While Exercising

Wed, 22 May 2024 07:55:10 GMT

Exercise is important in maintaining physical and mental health, but safety should always be a priority. Whether you're hitting the gym, running, or trying a new workout routine at home, taking precautions can prevent injuries and ensure a positive fitness experience. Here are six tips for staying safe while exercising:

1. Always warm up : Before diving into intense physical activity, it's crucial to warm up your muscles and prepare your body for exercise. A proper warm-up increases blood flow to your muscles enhances flexibility and reduces the risk of injury.

Start with dynamic stretches such as arm circles, leg swings, and torso twists to loosen up your joints and improve mobility.

2. Use Proper Equipment and Technique : Whether lifting weights, cycling, or practicing yoga, using the right equipment and maintaining proper technique is essential for safety. Invest in quality gear that fits well and provides adequate support for your activity.

When lifting weights, start with lighter loads to perfect your form before increasing the weight. Improper technique can lead to strains, sprains, and other injuries, so take the time to learn the correct form or seek guidance from a qualified fitness professional.

3. Stay hydrated : Dehydration can lead to fatigue, dizziness, and muscle cramps, increasing the risk of accidents and injuries. Drink water before, during, and after your workout, especially if you're exercising in hot or humid conditions.

4. Listen to your body : One of the most critical factors of staying safe while exercising is listening to your body's signals. Pay attention to your feelings during workouts and adjust your intensity or activity accordingly.

Don't try to push through pain because it can lead to overuse injuries or aggravate existing conditions. If you experience sharp or persistent pain, dizziness, nausea, or shortness of breath, stop exercising and seek medical attention if necessary.

Rest and recovery are as important as training to prevent overtraining and burnout.

5. Be aware of your environment : In the gym, watch out for wet floors, loose equipment, and crowded spaces that could increase the risk of tripping or falling. When exercising outdoors, choose well-lit paths, wear reflective gear in low-light conditions, and be cautious of traffic and uneven terrains.

6. Gradually increase intensity : While it's important to challenge yourself and progress in your fitness journey, it's equally important to do so that you don't have any injuries. Whether you're increasing weight, speed, or duration, make incremental changes to your workout routine.

Allow your body time to adapt and recover. Avoid sudden spikes in intensity or volume that can overwhelm your muscles and joints. Include rest days into your training schedule to give your body time to repair and rebuild stronger.

Credit April Kelly 6 Tips For Staying Safe While Exercising, https://www.hercampus.com/school/u-conn/staying-safe-while-exercising/

7 Diet Changes That Can Boost Your Energy Naturally

Wed, 15 May 2024 02:01:55 GMT

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/

Empowering Mental Health Awareness In the Black Community

Tue, 07 May 2024 04:34:43 GMT

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

Unveiling the Impact: Understanding the Effects of Underage Drinking

Wed, 01 May 2024 06:33:04 GMT

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/

Why do young people have such poor mental health?

Fri, 26 Apr 2024 07:03:24 GMT

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

Preventing child abuse: How parents can keep their children safe

Wed, 17 Apr 2024 03:08:53 GMT

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/

Black Maternal Health Week: Advocating for Equity and Empowerment

Wed, 10 Apr 2024 12:40:01 GMT

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/

Our human body is made for movement!

Wed, 03 Apr 2024 07:17:23 GMT

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

9 Natural Tips to Boost Your Immune System

Tue, 26 Mar 2024 23:55:22 GMT

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

6 Ways To Practice Mindful Eating

Wed, 20 Mar 2024 06:44:39 GMT

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/

Nurturing Your Kidneys: A Guide to Effective Kidney Cleansing

Wed, 13 Mar 2024 06:50:39 GMT

The kidneys play an important role in our overall health by filtering and removing waste products from the blood, regulating fluid balance, and supporting various bodily functions. However, our kidneys can become burdened and less efficient over time due to poor dietary choices, dehydration, and environmental toxins.

Kidney cleansing, or detoxification, is a proactive way to support these essential organs and promote optimal well-being. You should flush out toxins and waste from your body for several reasons. Cleansing your kidneys can improve their function, reduce bloating, and prevent tiredness by enhancing your ability to process certain foods, absorb nutrients, and convert food to energy.

Removing waste and toxins helps prevent infection and bladder problems, reduces the chances of painful kidney stones, corrects hormonal imbalances, and prevents skin breakouts such as acne, eczema, and rashes.

Here are some natural ways and lifestyle changes that can contribute to a healthy kidney cleanse.

Stay hydrated. One of the simplest yet most crucial steps in kidney cleansing is staying hydrated. Water helps flush out toxins and waste products from the kidneys, preventing the formation of kidney stones and promoting overall kidney health. Aim to drink at least eight glasses of water per day, and consider adding a squeeze of fresh lemon juice for an extra boost, as lemons contain citrate, which may help prevent kidney stones.

Adopt a Kidney-Friendly Diet. A well-balanced diet is fundamental to kidney health. Include foods rich in antioxidants, vitamins, and minerals to support your kidneys in their detoxification processes. Kidney-friendly foods and drinks include berries, spinach, kale, lemon juice, and watermelon.

Regular Exercise. Regular physical activity promotes overall health and can contribute to kidney cleansing. Exercise improves blood circulation, enhances metabolic processes, and supports eliminating waste products through sweat. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Cleansing your kidneys is a proactive approach to promoting overall health and wellness. Remember to consult your healthcare provider before significantly changing your diet or lifestyle, especially if you have pre-existing health conditions. Taking small, sustainable steps toward kidney health can contribute to a lifetime of optimal living.

Credit Oxford, 8 Easy Ways to Cleanse Your Kidneys, https://www.advancedurologyinstitute.com/8-easy-ways-cleanse-kidneys/

6 Tips to improve sleep quality for overall well-being

Thu, 07 Mar 2024 03:41:55 GMT

Quality sleep is a cornerstone of overall well-being, impacting physical health, mental clarity, and emotional resilience. In today's fast-paced world, achieving a good night's sleep can be challenging, but it's essential for maintaining a healthy and balanced lifestyle.

Follow these tips to improve your sleep quality and well-being.

1. Set a regular bedtime and wake-up time even on weekends. This helps regulate your body's internal clock, promoting a more consistent sleep pattern. Over time, a consistent schedule reinforces your body's natural circadian rhythm, making it easier to fall asleep and wake up feeling refreshed.

2. Optimize Your Sleep Environment . Make your bedroom a sleep-friendly sanctuary. Make sure your mattress and pillows provide adequate support and comfort. Keep the room cool, dark, and quiet to create an optimal sleeping environment. Consider using blackout curtains and white noise machines if needed.

3. Be mindful of your eating habits , especially in the hours leading up to bedtime. Avoid heavy meals, caffeine, and nicotine close to bedtime, as they can disrupt sleep. Opt for a light, balanced snack if you're hungry in the evening.

4. Limit Screen Time. The blue light emitted by electronic devices can interfere with your body's production of the sleep hormone melatonin. Limit screen time before bedtime and consider using "night mode" settings on devices to reduce exposure to blue light.

5. Learn To Manage Your Stress. Practice stress-reducing techniques, such as meditation, deep breathing exercises, or mindfulness, to calm your mind before bedtime. Establishing a healthy outlet for stress can significantly contribute to better sleep and overall well-being.

6. Seek Professional Help . If you still struggle to sleep at night, consider seeking guidance from a healthcare professional or sleep specialist. There may be underlying issues, such as sleep disorders, that require specific interventions. Contact us today by clicking here!

Credits Daily Press, 6 Tips to improve sleep quality for overall well-being https://www.dailypress.net/life/features/2024/03/6-tips-to-improve-sleep-quality-for-overall-well-being/

Friends are important for belonging, wellness, and a healthy life

Tue, 27 Feb 2024 04:30:42 GMT

As our society rapidly changes, the significance of building strong friendships throughout a person's life has never been more important.

The longevity of friendships can improve a person's overall quality and satisfaction of life as well as their mental and physical well-being.

At the core, our friends fulfill the need to feel supported, worthy of love, and understood, all while encouraging a healthier lifestyle. As our social and support needs change over time, some friendships will evolve along with us, while others may serve us for a season.

Being able to prioritize and maintain friendships throughout our lives helps us to have a stronger foundation for who we are and feel connected to others. Long-term friendships give us a few people who understand our history, can relate to us, and help us when we struggle in significant life areas.

Going through changes in your life or moving to a new place may spark the need to make new friends, which, as an adult, can seem daunting, but the payoff of cultivating strong friendships throughout one's life is clear.

So here's how you can become more social:

- Find people with similar interests, for example, by attending meetups or community events.

- Take the initiative by making small talk, finding common interests, and inviting them to hang out.

- Slowly get to know your new friends better by spending time together and opening up.

- Maintain your friendships by reaching out, catching up, and arranging to meet. If face-to-face contact isn't possible, keep in touch by phone or social media.

Feeling lonely or looking for ways to grow your circle? Connect with a Black therapist today by visiting https://www.bphnetwork.org/mental-health

Credit : Friendships are important for belonging, wellness and a healthy life, https://carle.org/Newsroom/Staying-Healthy/2024/02/Friendships-important-for-belonging,-wellness-and

9 superfoods with physical and mental health benefits to incorporate into your diet ASAP

Mon, 19 Feb 2024 01:51:16 GMT

Including superfoods in a well-rounded diet gives you a nutritional advantage, potentially enhancing your overall health and well-being. Superfoods such as berries, salmon, and dark chocolate can boost brain health and protect the heart.

What is a superfood?

Superfoods are grains, fruits, vegetables, and other nutrient-dense foods with important minerals and vitamins. Every superfood offers its benefits, but most are associated with immune health, heart health, reduced inflammation, cancer prevention, and improved mental health.

Here are the nine superfoods you should consider adding to your everyday diet as soon as possible:

1. Berries can help with depression - consuming berries offers a wide range of benefits for physical and mental health, such as improving heart health and relieving anxiety.

Some of the most popular berries include raspberries, blueberries, strawberries, blackberries, and huckleberries.

2. Nuts are beneficial to your heart - regularly consuming nuts can reduce inflammation, improve artery health, decrease the risk of high blood pressure, decrease unhealthy cholesterol levels, and lower the risk of blood clots.

Nuts contain protein, B vitamins, vitamin E, and minerals, including iron, potassium, selenium, magnesium, zinc, and copper.

3. Cruciferous vegetables such as broccoli, cabbage, and cauliflower are known for being nutrient-dense and containing anti-cancer properties. They are also high in fiber and vitamin C.

4. Olive oil is anti-inflammatory - extra-virgin olive oil can reduce inflammation and lower the risk of heart disease. A half-tablespoon of olive oil daily lowers premature death rates from heart disease, Alzheimer's disease, respiratory disease, and other causes.

5. Consuming salmon is good for your brain - frequently consuming fatty, oily fish like salmon can boost mental health, improve sleep, and lower the risk of heart disease. Salmon is an excellent source of protein, selenium, phosphorus, B vitamins, and omega-3 fatty acids.

6. Dark, leafy greens like spinach and kale may improve bone health - they are packed with vitamins and minerals such as calcium, fiber, iron, magnesium, and B vitamins.

7. Dark chocolate may improve brain function - Dark chocolate is rich in nutrients, including iron, magnesium, zinc, copper, and phosphorus. In your body, these minerals are used to support factors such as immunity (zinc), can help keep your bones and teeth healthy (phosphorus), and contribute to better sleep quality (magnesium).

8. Legumes keep your blood pressure in check . Beans, lentils, and peas are all part of the legume family. Legumes are an excellent source of fiber, protein, and iron.

9. Avocados can help reduce inflammation . They are a nutrient-dense fruit that may help reduce inflammation and lower the risk of chronic diseases.

Fruit fiber, found in avocado, may lower the risk of several chronic diseases such as stroke, diabetes, obesity, hypertension, and some gastrointestinal diseases.

Credit Margaret Darby, 9 superfoods with physical and mental health benefits to incorporate in your 2024 diet https://www.deseret.com/2024/1/2/24022450/superfoods-physical-mental-health-benefits

Be a Resilient, Lifelong Learner by Cultivating a Growth Mindset

Wed, 14 Feb 2024 07:29:20 GMT

"Mindsets" are the assumptions and expectations about ourselves, our lives, and the world. While mindsets can help simplify complex information, they can also make things more complicated, leading to problems such as guilt and inadequacy.

Adopting a growth mindset means you welcome challenges and constantly develop your knowledge and talents through hard work. On the other hand, having a fixed mindset is linked to a higher risk of depression, anxiety, shame, unhealthy defense mechanisms, and self-sabotage.

Here are some benefits to why you should adopt a growth mindset:

1. Increased self-esteem and confidence: When you see everything as an opportunity to learn rather than fail, you stop being so hard on yourself. This gives your self-esteem room to thrive and exposes you to more opportunities to build confidence and improve your weaknesses.

2. Increased Resiliency: Seeing setbacks as valuable moments to repivot or adapt improves your outlook and makes you better able to handle problems when they happen.

3. Improved Relationships: People with a growth mindset understand that healthy relationships require ongoing work, communication, and compromises. Developing a growth mindset extends beyond close personal relationships and contributes to societal progress. When someone adopts a growth mindset, they become catalysts for change, innovation, and positive impact.

4. Keeps Life Interesting and Fun : Being carefree allows you to explore or try something new. You may fail at something, but who cares? It's a new opportunity to learn and ultimately open doors to new opportunities.

How To Develop A Growth Mindset?

- Embrace new challenges and experiences

- Always be learning

- Don't try to be perfect; instead, embrace the process

- Identity limiting Beliefs That hold you back - words matter, and the words that matter most are the ones you say to yourself.

- Practice saying "yet"- The next time you think you failed at something or lack specific skills, practice adding "not yet" to the ends of those thoughts. This will help keep your self-esteem and confidence and keep your mind open.

- Always keep an eye on the bigger picture - focus on what truly matters to you long-term, not immediate gratification or what matters to society.

- Help others grow: When the focus shifts from constantly criticizing yourself and worrying about being judged to raising others, you gain a greater sense of purpose and self-worth by acknowledging your contributions.

Approaching work and life with this perspective fosters a growth mindset because it creates a ripple effect of growth and a supportive environment where failure isn't feared.

"Life is not accumulation; it is about contribution." - Steven Convoy.

Credits : Perpetua Neo, DClinPsy, I'm A Psychologist — Here's How To Adopt A Healthy Mindset Toward Personal Growth https://www.mindbodygreen.com/articles/how-to-adopt-healthy-growth-mindset-from-psychologist

3 Questions Every Black Person Should Ask Their Doctor About Their Heart Health

Tue, 06 Feb 2024 06:11:57 GMT

As black people, our heart health needs can be a little tricky. Heart disease is the leading cause of death in the general US population. However, race plays an overwhelming role in who faces especially significant risks of life-altering and potentially fatal heart issues.

Black people are 30% more likely to die from heart disease than white people and 30% less likely to have blood pressure that’s in a healthy range. For Black women, that last figure rises even more alarmingly to 50%.

For starters, when it comes to conversations about cardiac well-being and care, here are three questions that Black people should ask physicians and cardiologists about prevention and treatment.

1. How is my daily routine potentially affecting my heart?

The functioning of our hearts can be influenced to a considerable extent by genetics, and specific challenges may arise from or be worsened by our daily habits. Throughout our journey in life, various factors can elevate the likelihood of developing heart disease.

Eating a diet low in sodium, regular exercise, and taking steps to manage stress can go a long way in boosting and preserving your heart health.

In preparation for your next appointment with a physician or cardiologist, write down your meals, how often you exercise, and how you feel on a particular day.

While your personal choices can certainly lower your risk of negative outcomes, social determinants of health (SDOH), such as aspects of your surroundings and community also influence your well-being.

SDOH includes economic stability and access to quality education, safe housing, transportation, and quality health care.

2. How can my reproductive health affect my heart?

If you are thinking about getting pregnant, ask your doctor about creating a plan to take care of your heart during the process. One out of every three deaths related to pregnancy is linked to heart disease or stroke. Within a year after giving birth, cardiomyopathy is the main reason for death in this group.

In the case that you’ve already been pregnant or given birth, talk to a doctor about what your medical experience was like along the way. Many Black people face serious complications, such as gestational diabetes, life-threatening preeclampsia, and eclampsia, at higher rates —inequities that research suggests are related to medical bias.

3. Am I a good candidate for clinical trials, and if so, which ones might be available to me?

Many Black Americans understandably feel uneasy about participating in clinical trials, given the historical context of the Tuskegee Project in the US. People with pre-existing heart conditions need to learn more about contemporary clinical trials, which have come a long way and can offer opportunities for extra health monitoring and potentially effective treatment or intervention. Participation can be a way to help yourself and ensure that trials are done on a more diverse group of people.

While you might still have many more questions—and you should ask clinicians about whatever comes to mind— these three prompts can help you stay on top of your heart health.

Your heart deserves the very best—and you deserve support that helps you take control of and feel informed about your health.

Credit Tonya Russell 3 Questions Every Black Person Should Ask Their Doctor About Their Heart Health, https://www.self.com/story/black-heart-health-cardiologist-appointment-advice

6 Expert-Approved Tips to Make Exercise a Habit

Wed, 31 Jan 2024 04:17:22 GMT

The first steps in making exercise a habit is to make a commitment, find the time, and incorporate exercise into your everyday routine. Once you exercise consistently, it will help you lose weight and make you healthier and happier.

Here are six strategies to help you turn exercise into a lifestyle.

1. Start with small steps and engage in activities that you enjoy.

For a workout plan to work well, it needs to be safe, effective, fit into your daily routine, and be realistic. Even though a high-intensity interval training (HIIT) class in the early morning might sound good, it could be too intense for your fitness level. Also, think about whether it's realistic for you to go to the gym before work.

Self-awareness is essential to habit formation. Consider when you'll likely make it to the gym consistently and what workouts are right for you. Enjoying your workouts is also a key element of long-term commitment, so your program has to be something you look forward to each day and good at. Exercise should help you escape your daily stress, not be an additional source.

2. Prioritize regular physical activity

Make it your priority to exercise every day. Putting your workouts into your calendar shows commitment that you are serious about your health.

3. Join a group or find a workout partner

Socializing with a workout partner, joining a group fitness class, or finding a community-based exercise program is a great way to make it more fun. Studies indicate that social support can increase optimism and self-esteem, reduce stress and depressive symptoms, and may make you more likely to stick to the program.

4. Set smart goals and track your progress

Having both short-term and long-term goals can help you make steady progress. While many think about long-term goals like losing weight or improving athletic performance, it's also important to set short-term goals while focusing on the process.

That way, you have something measurable and attainable that you can accomplish regularly. Those small stepping-stone goals will make all the difference because they will keep you motivated and make it easier to track progress.

5. Align your plans with your values.

You may know how much weight you want to lose, but it's also important to figure out "your why."

Your why will be the one that keeps you going when things get complicated.

An example could be you work out because you want to live a healthy life without being sick and remain mobile to play with your grandchildren.

6. Stay positive and remain patient.

Developing an exercise habit takes time, consistent effort, and patience with yourself. Instead of trying to be perfect, focus on your progress. Understanding that setbacks are part of your fitness journey is paramount to long-term success, so stay positive and be kind to yourself every step of the way.

Credit Cedric X. Bryant, PhD, FACSM, 6 Expert-Approved Tips to Make Exercise a Habit, https://health.usnews.com/wellness/fitness/articles/unlocking-a-healthier-you-top-exercise-routine-tips

Around 20 minutes of exercise a day may balance out the harms of sitting

Wed, 24 Jan 2024 07:56:03 GMT

Do you know 22 minutes a day of moderate to vigorous activity, is the antidote to the ills of prolonged sitting?

Think of it: only 20 minutes of this a day is enough, meaning a small stroll of 10 minutes twice a day — like jumping off the bus one stop before your actual destination to work and then taking the bus back home.

Sitting for more than 12 hours a day was associated with a 38% increased risk of death as compared to eight hours, but only among those who managed to get less than 22 minutes of moderate to vigorous activity a day.

The risk of death went down with an increased amount of physical activity . An extra 10 minutes a day translated into a 15% lower risk of death among those spending fewer than 10 ½ hours seated and a 35% lower risk among those who spent more than 10 ½ hours sedentary each day.

So stand up and move around, don't spend the whole day sitting in your chair—it's not good for your health!

Credit Linda Carroll Around 20 minutes of exercise a day may balance out the harms of sitting, study finds, https://www.nbcnews.com/health/health-news/20-minutes-exercise-day-may-balance-harms-sitting-study-finds-rcna121957

Finding serenity in sobriety: 8 tips and tricks

Thu, 18 Jan 2024 04:33:10 GMT

Facing addiction is hard for a lot of people. It doesn't just affect the person; it messes up families, relationships, and jobs. When everything seems chaotic, finding peace might feel impossible. But choosing to be sober isn't just about getting away from addiction. It's a way to have a good and calm life.

Here are eight helpful tips to help you or a loved one find peace while staying sober.

Acceptance

Acceptance means facing the truth about reality, including the good and the bad. Staying sober is not about giving up—it's about actively admitting your past mistakes, understanding your limits, and believing you can make positive changes.

Accepting your situation is the foundation for all other recovery steps. Denial can occur without acceptance, threatening your efforts to stay sober. It allows you to face challenges head-on and equips you with the emotional stability required for long-term recovery.

Embracing acceptance isn't a one-time event but an ongoing process that is important for anyone who is committed to a sober, serene life.

Build a support network

Having people who support you is super important when trying to stay sober and peaceful. Good relationships can give you emotional strength, helpful advice, and be a positive distraction when things are tough.

Building a strong support network starts with identifying the right people. Look for people in your life who are positive influences, and avoid those who contribute to unhealthy habits or thoughts. If there isn't anyone from your family, consider expanding your circle to include professionals or support groups specializing in addiction recovery, which can offer additional layers of support.

Practice Mindfulness

Mindfulness is being fully present in the moment, actively engaging with your current experience without judgment. It is the cornerstone of sobriety.

Being mindful of your situation will help you recognize triggers and emotional patterns that lead to substance abuse. It also decreases stress and improves mental clarity, which is crucial to maintaining a sober and serene lifestyle.

Set Goals

Setting goals while trying to stay sober will give you a sense of clarity. Goals serve as tangible milestones that offer motivation and a sense of achievement.

Both short-term and long-term goals have their unique benefits. Short-term goals can act as stepping stones, providing immediate rewards that keep you committed to your larger objectives.

Long-term goals, however, provide a broader framework as a roadmap for your sobriety and serenity journey. These long-term aspirations often inspire sustained dedication and focus.

Exercise Regularly

Make exercise a part of your everyday routine. It improves cardiovascular health, increases bone density, and enhances muscle strength. However, what makes exercise a crucial component in the quest for sobriety and serenity are its mental and emotional advantages.

Exercise plays a significant role in sobriety by acting as a natural stress reliever. It releases endorphins, often termed 'feel-good hormones,' which boost mood and mitigate symptoms of depression and anxiety.

Cultivate New Hobbies

The journey to sobriety often leaves an emotional and time-based void that addiction once filled. This emptiness can become a breeding ground for relapse if not addressed. Cultivating new hobbies helps fill this void. Engaging in enjoyable and enriching activities can offer you a productive distraction from cravings and triggers.

Hobbies occupy your time and provide a sense of accomplishment, enhancing self-esteem and well-being. Additionally, many hobbies have the added benefit of community engagement, offering another way to strengthen your support network.

Journaling

Journaling involves writing down your thoughts and feelings as you navigate everyday life. Journaling can help you understand and work through your emotions, especially when feeling anxious or sad.

This practice can lower stress, improve mood, and sharpen problem-solving skills. You can choose from various types of journaling. Gratitude journals help you focus on the positives, enhancing your outlook on life. Daily reflection journals allow you to examine each day's highs and lows, aiding your path to sobriety.

Celebrate Milestones

Celebrating milestones is an important aspect of your sobriety journey. It reinforces your commitment and makes the path ahead seem less daunting. Each celebration serves as an affirmation of your progress, boosting morale and instilling a sense of achievement.

Ideas for celebrating your sobriety milestones vary and can be as unique as you are. Consider indulging in a weekend getaway, hosting a quiet dinner with close friends, or buying that one thing you have had your eye on.

Continuous growth is your ultimate goal. Implement these tips into your everyday life and begin to flourish for the better. Achieving serenity in sobriety isn't just a dream. You can achieve it with effort and commitment to positive changes in your life.

Credit : Gila Herald, Finding serenity in sobriety: 8 tips and tricks, https://gilaherald.com/finding-serenity-in-sobriety-8-tips-and-tricks/

Six Tips to Protect Brain Health

Tue, 09 Jan 2024 10:48:39 GMT

The brain is the command center for your body. It controls everything from basic functions like breathing and heartbeat to more complex tasks like thinking, learning, and forming memories.

But as we age, the risk of developing a form of dementia increases. Dementia is a symptom associated with cognitive decline, predominantly memory, severe enough to interfere with daily activities or functioning.

You must exercise, eat well, and get enough sleep because living a healthy lifestyle is vital for your brain health.

Here are six tips that will help you keep a healthy body and brain.

1. Challenge Your Brain - If you think of the brain as a muscle, it's important to cross-train it. Start doing puzzles or crosswords to keep your mind sharp at all times.

The key is to do things you're not typically good at so you can form new connections in your brain, which can continue to happen at any age.

The goal isn't to be the best chess player or become fluent in a new language but to constantly learn new things.

2. Eat Well - Your diet can do more than reduce a person's risk for obesity or high blood pressure. It can also help protect your brain from memory problems. Great brain food consists of fruits, vegetables, legumes, whole grains, fish, and nuts.

3. Decrease stress - When your brain is occupied by anxiety and stress, it can affect your ability to focus and retain information. If you have a mental health issue like depression, it's crucial to get adequate treatment because that is also stress on the brain.

4. Exercise - regular physical activity has been linked to numerous brain benefits. It increases blood flow, which delivers more oxygen and nutrients to the brain.

Engaging in activities that elevate your heart rate for a minimum of 30 minutes, four to five times per week.

5. Get Quality Sleep - a good night's sleep is crucial for cognitive function, mood regulation, and overall well-being. It enhances creativity and problem-solving abilities and helps with learning.

A lack of quality sleep may result in a person being unable to find their words, or it may feel like their memory is all over the place, leading to your brain feeling foggy the next day. This is why turning off electronics at least an hour before bed is a good idea.

6. Socialize -Socializing and interacting with people can cultivate neuroplasticity, the brain's ability to change and adapt to life experiences.

There is nothing that can match the new connections our brain makes when we are interacting with other humans. If you can, take a class in person, not online, because social engagement stimulates your brain to make new connections and stay healthy.

Credit Levi Fishman, 6 Tips to Protect Brain Health https://healthmatters.nyp.org/6-tips-to-protect-brain-health/

Heart-healthy foods: What to eat and what to avoid

Wed, 03 Jan 2024 06:50:56 GMT

Maintaining a heart-healthy diet is one of the most important ways to reduce your risk of heart disease, which is the leading cause of death for people in the United States.

What you eat daily can influence many aspects of heart health, including blood pressure, inflammation, cholesterol levels, and triglycerides.

What Foods to eat for optimal heart health

Maintain a healthy body weight by keeping calories from food balanced with calories burned by exercising.
Consume a wide variety of fruits and vegetables. Aim to get as many colors of vegetables as possible into your daily diet. Choose foods like tomatoes, peppers, edamame, beets, and carrots.
Choose mostly whole grains instead of refined grains. Whole grains are a rich source of fiber. Fiber helps maintain healthy cholesterol levels, reducing the risk of heart disease. Studies have found that replacing refined grains with whole grains can lower your risk of coronary heart disease.
Eat healthy protein sources from plants, seafood, or lean meats. Plant-based protein foods can provide more fiber and less saturated fat than animal proteins. Studies suggest that eating proteins like fish, beans, poultry, nuts, and low-fat dairy, rather than high-fat meats, helps prevent heart disease.
Use liquid plant oils such as olive rather than tropical oils such as palm oil. Healthy oils for cooking are high in monounsaturated and polyunsaturated fats, which are best for heart health.

Foods to avoid for heart health

Minimize added sugars and salt. Salt can lead to high blood pressure, which is a risk factor for heart disease. Too much salt can cause your body to retain water, putting extra strain on your heart and blood vessels. Consuming too much sugar has been linked to conditions like obesity and diabetes, both of which increase the risk of heart disease.
Limit alcohol. Excessive alcohol intake can lead to high blood pressure, heart failure, or stroke.
Choose minimally processed foods. It significantly raises the risk of high blood pressure, heart disease, heart attacks, and strokes.

Our heart health is paramount, as it is the rhythmic engine that powers our entire being. The foods we consume are pivotal in nurturing or risking this vital organ. A diet rich in fruits, vegetables, lean proteins, and whole grains can sustain the heart, providing essential nutrients and maintaining cardiovascular harmony.

However, an excess of salt and sugar can disrupt this healthy balance, creating dissonance in the form of high blood pressure and increased risk of heart disease. With mindful choices on our plates, we can compose a wellness anthem for our hearts, ensuring they beat resiliently and harmoniously throughout the symphony of life.

Credit Jenette Restivo Heart-healthy foods: What to eat and what to avoid, https://www.health.harvard.edu/heart-health/heart-healthy-foods-what-to-eat-and-what-to-avoid

Doctors’ Tips to Stay Healthy During the Holiday Season

Tue, 19 Dec 2023 08:46:18 GMT

The holidays are a joyful time to reconnect with friends and family but they are also the time of year we need to keep our health top of mind and take key actions to have a healthy and happy New Year. That is why proper choices and protecting yourself and those close to you is important.

Here seven tips for staying healthy during the holidays.

1. Get vaccinated and protect yourself and your family against severe respiratory viruses circulating this fall and winter, like the annual flu shot and the updated COVID-19 vaccine.

Vaccines are also available to protect older adults from severe RSV. New tools to protect infants during RSV season include maternal vaccination and monoclonal antibody immunization.

2. Watch what you eat this holiday season. Avoid processed food at all costs, especially those with added sodium and sugar. Drink water instead of sugar-sweetened beverages, and eat nutritious, whole foods like fresh fruit and vegetables.

3. If you are drinking alcohol, drink in moderation. The U.S. Dietary Guidelines for Americans defines “moderation” as up to one drink per day for women and two for men, and only by adults of legal drinking age of course.

4. Make time for exercise. While it's tempting to cozy up with a blanket and indulge in holiday treats, remember to give your body the gift of movement. Whether it's a winter stroll or joyful jumping jacks, staying active can boost your mood and energy

5. Spending time with extended family can bring on extra seasonal stress. Invest in your mental health, manage stress by getting sufficient sleep, and seek help from a mental health professional when needed.

6. Be smart on the road. Do not, under any circumstances, drive if you intend to drink. And if you are the designated driver, make sure that you are completely sober.

7. Get started on your New Year’s resolution. Have a goal in mind; whether it's picking up a new hobby, mastering a skill, or diving into a subject you've always been curious about, the possibilities are endless. Let's make 2024 a year of growth and exploration.

Credit Wade Blake Doctors’ Tips to Stay Healthy During the Holiday Season, https://www.gatesvillemessenger.com/news/community/doctors-tips-to-stay-healthy-during-the-holiday-season/article_0e679b6a-7ffb-11ee-93d0-2779488e4728.html

Want to Be More Successful? Embrace Practices, Not Routines

Tue, 12 Dec 2023 04:10:16 GMT

We have always been told that daily routines are critical to success. Huge goals are accomplished by breaking a goal into daily activities and consistently performing those activities, day in and day out in a set routine.

Many people make the mistake of attempting rigid routines that lure them into the trap of being perfect. It’s all good until something disrupts that routine, discourages you, and ends up throwing you completely off of the course to your goal.

How can you keep that from happening? The key is to turn a routine into a practice.

What's the difference between a routine and a practice?

Riding your bike every day at 5:30 a.m. is a routine. Exercising every day is a practice.
Eating a banana before you work out is a habit-stacked routine. Eating healthy is a practice.
Holding an all-hands Zoom call every day at 9 a.m. is a routine. Regularly checking in with employees to see if they need help, guidance, or a quick word of encouragement is a practice.

Routines are what you do. Practices make you who you are .

When something happens to mess up your routine, don't dwell on it and remain focused on the “why”. This leads to creatively seeking alternatives or substitutes that still move you closer to your goal or endgame.

Remember, a hiccup in your routine cannot change who you are, and, more important, who you hope to become unless you let it. So be patient and embrace practices instead of routines. It is the most flexible path towards success.

Credit Jeff Haden Want to Be More Successful? Embrace Practices, Not Routines, https://www.inc.com/jeff-haden/want-to-be-more-successful-embrace-practices-not-routines.html

Vitamin C and D supplements aren't a magical remedy. Use these five tried-and-true immuno-boosters

Wed, 29 Nov 2023 09:00:24 GMT

Cold and flu season is in full effect, so many people seek ways to strengthen their immune systems and stay as healthy as possible this winter.

Can boosting our immune system be achieved by increasing the intake of vitamins C and D?

Most people, at least in America, can eat a healthy diet and get most of their vitamins from their regular diet. But there is still that concern, 'Are people getting enough? Do they need more vitamins?' and that's where the role of vitamin supplementation comes into play.

Can vitamin C and vitamin D boost your immune system?

Vitamin C and D are dynamic duo players in supporting your immune system. Vitamin C is renowned for its antioxidant properties, helping to combat free radicals and bolster the immune response. Meanwhile, vitamin D is pivotal in regulating the immune system and promoting overall immune function.

Including these vitamins in your diet or through supplements can contribute to a robust immune system, enhancing your body's ability to fend off illnesses.

5 tried-and-true immuno-boosters

However, there are many proven ways to strengthen your immune system outside of supplements like vitamin C and vitamin D.

To boost your immune system:

1. Eating a healthy, balanced diet

2. Exercising regularly

3. Prioritizing your sleep

4. Practicing good hand hygiene

5. Getting vaccinated against circulating respiratory viruses

It is always better to get vitamins from natural sources. You can eat citrus fruits like oranges, grapefruit, and lemons to get vitamin C. Certain greens like kale and broccoli also have significant amounts of vitamin C.

According to Mayo Clinic , if you take vitamin C supplements, you should ensure you don't exceed 2,000 milligrams daily because too much can cause stomach issues like nausea, vomiting, and kidney stones.

Optimize your immune system by prioritizing a healthy diet, regularly exercising, getting 8 hours of sleep every night, practicing good hygiene, and vaccinating against circulating respiratory viruses.

Credit Renee Onque, Vitamin C and D supplements aren't a magical remedy; doctor says: Use these 5 tried-and-true immuno-boosters, https://www.cnbc.com/2023/11/07/5-tried-and-true-ways-to-boost-your-immune-system.html

3 Must-Have Tips To Prevent Seasonal Affective Disorder

Tue, 21 Nov 2023 23:11:29 GMT

Winter is coming. For some people, when they hear that sentence, they think about snowfall, holidays, and cozy nights by the fireplace, which brings a smile to their faces. Others dislike the darkness, slushy roads, and frigid temperatures.

For a significant portion of the population, those winter blues get in the way of their everyday functioning, a condition known as seasonal affective disorder (SAD).

" Five percent of the U.S. adult population suffers from full-blown SAD," psychiatrist Norman Rosenthal, M.D., shares on this episode of the mindbodygreen podcast .

Rosenthal created “light therapy” as a treatment for SAD and suggest that the key to beating the winter blues is to get start preparing to beat it during autumn (right now).

If you struggle with this, here are a few tips to prevent seasonal depression and proactively care for your mental health, no matter the time of year:

1. Prioritize light

Be prepared for the upcoming darkness. Our homes become much darker in winter, with overgrown hedges blocking windows and a layer of grime accumulated from the summer. It's essential to trim the hedges and clean the windows. Try to bring in more light to your space as early as possible.

Have at least one room that's your 'bright room' with as plenty of natural light and lighter colored paint.

2. Stack your social calendar

Social connections are crucial to well-being! Make proactive social plans before winter to take you through the season.

Book early when the flights are cheaper, and plan ahead so you have plenty to look forward to. Prepare and plan when you're feeling good.

3. Try to exercise

As we all know, exercising benefits your mental and physical health. It increases your heart rate, which helps your body pump more oxygen to your brain—and multiple studies have found that a well-oxygenated brain can better manage anxiety and depression . A recent study even found that running therapy and antidepressants had similar effects on mental health .

Try to move in any way you can. You don't have to run in the cold to reap the benefits of exercise—in fact, doing some strength training moves in the comfort of your own home can enhance your mental health.

While not everyone suffers from SAD, it's common to encounter winter blues as the days get shorter and temperatures drop. The good news is that anyone can benefit from these valuable tips; natural light, social connection, and exercise are all great for your overall mental health.

Credit Jason Wachob 3 Must-Have Tips To Prevent Seasonal Affective Disorder, From A Psychiatrist, https://www.mindbodygreen.com/articles/3-tips-to-prevent-seasonal-depression-from-psychiatrist

Tips For A Healthy Thanksgiving

Wed, 15 Nov 2023 08:23:16 GMT

For many, Thanksgiving is usually the beginning of the dreadful “holiday binge” that so many of us experience. Sticking to your health goals can be a difficult task, but following a plan can make it a little easier.

Here are a few life hacks to help reduce the potential damage of overeating during the holidays.

Eat a high-protein breakfast on Thanksgiving Day.

A high-protein breakfast helps reduce post-meal blood sugar levels throughout the day. Smoothies are incredibly versatile, so turning your smoothie into a high-protein breakfast is easy. Add walnuts, nut butter, chia, or flax seeds, and use cow’s milk, soy, or pea milk as your liquid for the best protein boost.

Make your own healthy dish.

Bringing a healthy dish to Thanksgiving adds a personal touch to the feast and comes with several benefits. You can showcase your cooking skills and share a part of yourself with your loved ones all while enjoying a healthier food option.

Put more plants on your plate.

Research shows that eating more whole plant-based foods can improve health outcomes and extend longevity. Consider making fully plant-based versions of Thanksgiving side dishes this year, like extra virgin olive oil sauteed green beans.

Be mindful of the food you eat.

Being mindful of the food you consume on Thanksgiving involves a conscious approach to your eating choices during the festive feast. It means savoring each bite, appreciating the flavors, and recognizing when you are comfortably satisfied rather than overly full.

Mindful eating on Thanksgiving encourages awareness of portion sizes, making thoughtful selections that align with your health goals, and enjoying the culinary experience without unnecessary guilt. It is about finding a balance that allows you to relish the holiday feast while maintaining a sense of mindfulness and well-being.

Drink Water

Sweetened drinks like soda, sweet tea, lemonade, and punch, often served at holiday gatherings, aren’t filling. That means you won’t compensate by eating less, so you’re just adding excess calories to your meal. Stick with water or sparkling water to keep it festive with no added sugar or artificial sweeteners.

Eat before you drink alcohol.

Drinking on an empty stomach leads to alcohol being absorbed faster. Eat first to slow the rise in your blood alcohol level. Drinking tends to lower inhibitions and stimulate appetite, so you may eat more or eat foods you wouldn’t have considered when sober. Also, too much alcohol can disrupt sleep patterns, and poor sleep has been shown to increase appetite as well.

Savor and enjoy what satisfies you.

Healthy eating isn’t about deprivation; It’s all about re-making the things you love to eat with healthy ingredients and using moderation. On Thanksgiving this year, we encourage you to be aware of what you eat and enjoy the feast mindfull so that you can foster a deeper connection with the flavors and traditions while supporting your overall well-being.

Grateful hearts and a feast for the soul— the Black Physicians & Healthcare Network wishes you a Thanksgiving filled with warmth and love.

Credits Vanessa Etienne A Nutrition Expert Shares Tips for a Healthy Thanksgiving, https://people.com/8-expert-tips-to-have-a-healthy-thanksgiving-8398918

Why fitness experts rank walking, jogging, and climbing stairs as the best exercises

Wed, 08 Nov 2023 07:48:46 GMT

Sitting for an extended period increases the risk of various health issues, including weight gain, weak muscles, and poor blood circulation. These are triggers for chronic conditions like heart disease, diabetes and mental health concerns like depression and anxiety.

We know the benefits of walking, jogging, or using stairs, but it is not only about knowing. It is about putting that knowledge into action and transforming your life for the better because prolonged periods of sitting without breaks and a sedentary lifestyle are doing immeasurable harm to your body than you can imagine.

Multiple studies have shown that prolonged periods of sitting are associated with an increased risk of various health issues, including the dreaded trio of gaining weight, weak muscles, and poor blood circulation.

Here's the good news: It's never too late to change. Now is the perfect time to stop stressing and move toward better health. Let us show you how.

Make walking a simple habit: Doctors recommend walking as an ideal way to increase physical activity. A simple 30-minute walk a day can help reduce the risk of heart disease, lower blood pressure, and improve mental health. It also strengthens muscles, supports joint health and helps with managing weight.

Start jogging for a healthy heart: While sitting for long hours causes health issues, jogging offers health benefits by engaging your cardiovascular system, enhancing your heart's efficiency, and increasing your lung capacity.

Start climbing stairs for a full workout: It doesn't matter if you are not a gym person. Climbing stairs is like a full-body workout that brings many health benefits. It burns calories, strengthens your leg muscles, and boosts your heart health. If you want to tone your lower body and burn calories efficiently, choose stairs over elevators or lifts at a mall or movies.

Ditch your desk: Instead of being glued to your desk, bring a healthy meal and go for a walk. Check out the park or take a slow walk around your work area. It's not just a meal break; it's a break from sitting.

Choose to walk instead of driving when possible: If your workplace is within walking distance, steer clear of the steering wheel and walk. Walking to work incorporates exercise into your daily routine and reduces your carbon footprint. It's a win for your health and the environment.

Track your transformation: Start to track your steps daily. Set achievable daily step goals, and watch how tracking your achievements becomes a fun way to make walking an integral part of your everyday life.

Credit Namita Kalla, Why fitness experts rank walking, jogging, and climbing stairs as the best exercise pack

https://www.moneycontrol.com/news/health-and-fitness/exercise-and-fitness-best-exercise-benefits-of-walking-jogging-benefits-stair-climbing-workout-sit-less-move-more-benefits-11515121.html

5 Tips for Making Health a Priority

Thu, 02 Nov 2023 01:47:56 GMT

When it comes to manifesting a lifestyle that works for you, there’s no one-size-fits-all. As long as you are including your health into the equation, you are on the right track. Understanding how to live a healthy and enjoyable lifestyle is simple, and is the foundation to the rest of your success in other areas of life.

Making your health a priority isn’t selfish, but critical. If you aren’t taking care of yourself, it will only be more difficult to take care of others.

We’ve got 5 simple health tips from Doctors to help you keep your health a priority through the holidays and beyond.

Tip 1: Listen to your body and exercise

Moderate movement, especially if you have a desk job, can relieve joint stiffness and pain. Not only that, exercise is an investment for better mental health.

Pick activities that you enjoy. These could include walking, jogging, weightlifting, or biking. Incorporate stretching, mobility, and low-impact movements to reduce the pain and stiffness that so many of us struggle with as we age.

Tip 2: Make exercise a family value

Families should create health goals that consider the needs of everyone. Having people around you that share your mindset helps you stay on track.

You don't need to partake in high-intensity exercises to reap all the benefits. Go for a family walk or check in with your partner to discuss your health choices that day.

Tip 3: Make meal prep easy

Eat plenty of fruits, vegetables, whole grains, nuts, and seeds. Try consuming less dairy and meat and pay attention to how that change makes you feel. Heavier foods are ok in moderation and for special occasions like travel or holidays.

To save time and money, meal prep while making dinner by preparing extra food and packing leftovers for tomorrow's lunch. Try additional meal prep on the weekend like cutting and roasting trays of veggies, making it easier for all three daily meals to have high servings of fruits and vegetables.

Tip 4: Be flexible without guilt

Indulge in occasional “treat” meals. Live in the moment and make it as much about your experience as it is about the taste. Treat yourself as a reward for accomplishing your exercise or weight loss goal for the week or month.

Tip 5: Be consistent in your choices

Small, everyday efforts and habits start the journey. Consistent daily decisions make a significant impact.

Try not to fall into the mindset that you don't have time or try to make extreme, overwhelming changes all at once; this will lead to inaction.

Don't put too much pressure on yourself by looking at the number on the scale; those things aren't sustainable, and because it will make you cultivate a negative mindset toward yourself, exercise, and food.

Your body will change if you focus on your mindset and behaviors. Be kind to yourself and keep making healthy decisions every day.

Contact the Black Physicians & Healthcare Network today to explore strategies for prioritizing your health and learn how to implement these tips into your routine.

Credit : Avera, Doctor Shares His 5 Simple Health Tips https://www.avera.org/balance/wellness-and-preventive-care/doctor-shares-his-5-simple-health-tips/

Avoid Burnout, Embrace Mental Health Days

Thu, 26 Oct 2023 02:57:49 GMT

Olu Burrell, an executive coach in Washington, DC, shared on s ocial media that he plans to take a whole week off for his mental health on World Mental Health Day.

He wrote, "Over the next few days, I'm taking time for self-care. I am checking into a local black-owned hotel to get away as I've been burning the candle at both ends (and sometimes in the middle) for so long that I know it's time to unplug for a few days."

Burrell is not alone. Many successful Black professionals used to credit overworking for their success by embracing the "hustle culture"; however, now they no longer want to harm their mental health for the sake of achievement.

The growing trend among this demographic to prioritize their mental health over the pervasive "hustle culture" is emblematic of a significant societal shift. This transformation reflects an evolving understanding of the crucial importance of self-care in a world that often glorifies relentless work and sacrifice.

First and foremost, the decision to place mental health at the forefront underscores a heightened awareness of the detrimental impact of chronic overworking. The "hustle culture" has long been associated with a range of physical and psychological health issues, from heightened stress levels to burnout, anxiety, and even depression. In contrast, prioritizing mental health serves as a proactive measure to counter these negative consequences.

Moreover, this shift reflects a deeper recognition of the fact that wellbeing and success need not be at odds. Many successful Black professionals have come to understand that sustained productivity is best achieved through a balanced approach. Mental clarity and emotional resilience are assets that can significantly enhance one's performance, creativity, and problem-solving abilities. In other words, taking time to care for one's mental health can be a strategic investment in long-term success.

The practice of openly sharing mental health breaks on social media also plays a pivotal role in this evolving narrative. It not only normalizes the concept of self-care but also fosters a sense of community and support among professionals who may have once felt isolated in their pursuit of a healthier work-life balance. This communal approach not only reinforces the importance of mental health but also reinforces the message that it's okay to take breaks when needed.

Ultimately, the prioritization of mental health over "hustle culture" represents a profound cultural shift that values the wellbeing and longevity of individuals over temporary and unsustainable periods of high productivity. It is a testament to the fact that success and self-care are not mutually exclusive but, rather, can be harmoniously intertwined for a healthier, more balanced, and ultimately more prosperous life.

Learn to prioritize your mental health because it's just as crucial as your physical well-being. If you are experiencing any stress, feel free to reach out to us at https://www.bphnetwork.org/mental-health

Credit Amanda Miller Littlejohn, Tired of Burnout, Black People Embrace Mental Health Days https://www.forbes.com/sites/amandamillerlittlejohn/2023/10/10/tired-of-burnout-black-people-embrace-mental-health-days/

How Much Sleep Do You Need To Stay Healthy?

Thu, 19 Oct 2023 02:54:58 GMT

Sleep is an important aspect of our everyday lives, and obtaining adequate rest is critical for sustaining good health and well-being. Nonetheless, many underestimate sleep's value and routinely sacrifice it for other activities. So, what is a healthy amount of sleep?

The National Sleep Foundation recommends different amounts of sleep based on age, lifestyle, and individual needs. For adults aged 18-64, 7-9 hours of sleep per night is suggested, while those over 65 may need slightly less, around 7-8 hours. Nevertheless, some people may function well without sleep, while others require more. This highlights the importance of paying attention to your body's needs and adjusting your sleep schedule accordingly.

Understand that all sleep is not created equally. Sleep quality is equally as important as the amount, and things like sleep disruptions, sleep disorders, and lifestyle choices can all impact it.

Sleep deprivation has been associated with various health issues such as obesity, diabetes, cardiovascular disease, and depression. It can also negatively affect cognitive function, memory, and concentration, making it difficult to carry out daily tasks and activities. Moreover, insufficient sleep can lower the body's immunity, making one more vulnerable to illnesses.

However, getting enough sleep can benefit your health, including improved mood, increased energy, better cognitive function, and a stronger immune system. It can also improve physical performance and reduce the risk of chronic health problems.

Here are some tips you can follow to make sure you get enough sleep every night:

Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
Create a relaxed sleeping environment: Make sure your bedroom is quiet, dark, and calm.
Limit screen time and avoid exercise, caffeine, and alcohol in the hours leading up to sleep.
Meditation, deep breathing, and other relaxation techniques can help calm your mind and prepare your body for sleep.

If you are experiencing persistent sleep problems or suspect you may have a sleep disorder, talk to your doctor or a sleep specialist.

Getting enough quality sleep is important for your health and well-being. Generally, adults should strive for 7-9 hours nightly, although this may vary from person to person. Following the tips above can help improve the quality of your rest and provide all the rewards of a great night's sleep.

Credit Opera News How Much Sleep Do You Need To Stay Healthy?, https://ng.opera.news/ng/en/health/bd3c684f1e9fdc82bf9ec5c553978078

5 Surprising Health Benefits Of Drinking Coffee In The Morning

Fri, 13 Oct 2023 06:39:48 GMT

Although too much coffee consumption has side effects, caffeine lovers can't imagine starting their day without a hot cup of coffee. The good news is drinking black coffee in moderation can be beneficial.

Black coffee is virtually calorie-free, containing no added sugars, milk, or cream. This makes it an excellent option for those looking to minimize calorie intake while still enjoying the flavor and benefits of coffee.

1. Drinking black coffee also boosts your energy levels and supports cognitive disorders like Alzheimer's, Parkinson's, and dementia. Moreover, starting your day with something you love is enough to keep you happy all day.

2. The caffeine in black coffee may temporarily enhance physical performance by increasing adrenaline levels. This effect can be beneficial if you engage in morning workouts or physical activities. It is the best pre-workout drink on the market.

3. Keeps your system clean: being a diuretic beverage, coffee causes frequent urination. This helps one flush out toxins, leading to a less harmful bacteria in the body. Black coffee lovers don't get sick as much as non-coffee drinkers.

4. Lowers the risk of diabetes, heart disease, and cancer: Black coffee is proven to help reduce the risk of unwanted heart diseases, type 2 diabetes, and cancer. Studies suggest a cup of black coffee in the morning can reduce developing heart-related ailments.

5. Boosts happiness: Black coffee is an excellent dopamine source that releases happiness hormones. A cup of black coffee in the morning or any day can instantly change your mood.

Credits FPJ, 5 Surprising Health Benefits Of Drinking Coffee In The Morning https://www.freepressjournal.in/lifestyle/5-surprising-health-benefits-of-drinking-black-coffee-in-the-morning

Top Picks for a High-Fiber Diet: Insights from Nutritionists on the Best Foods

Fri, 06 Oct 2023 02:00:33 GMT

Fiber plays a crucial role in maintaining good health and proper body functioning. This special nutrient is essential for our body because it promotes regular bowel movements, supports gut health, aids in weight management, stabilizes blood sugar levels, and can lower cholesterol levels.

Mayo Clinic reports that men should take at least 30 to 38 grams daily, while women should shoot for at least 21 to 25 grams of fiber daily.

How does fiber benefit you?

Fiber plays a crucial role in aiding digestion. The insoluble fiber adds bulk to stools, making them move more efficiently through the digestive tract. Additionally, fiber stimulates the intestinal muscles, promoting rhythmic contractions known as peristalsis, which helps with the digestive process.

Constipation is caused by "excessively slow movements of the undigested food residue" through a person's large colon, said Dr. Joan Salge Blake, a registered dietitian nutritionist and nutrition professor at Boston University.

"If the stool hangs around too long in your colon, too much water will be reabsorbed, creating hard, dry stools that are more difficult and painful to get rid of," she added.

Fiber can also act as a prebiotic, which is great for gut health.

A healthy gut microbiome is vital for overall digestive function, including regular bowel movements," says Blake.

Raspberries are often called a "nutritious gem" due to their excellent health benefits. Just one cup of raspberries packs a powerful punch with eight grams of dietary fiber. Not only are they nutritious, but they also taste fantastic and are loaded with disease-fighting properties.

In fact, raspberries are rich in fiber, providing eight grams per cup, and they're also packed with antioxidants like vitamin C and flavonoids, which have antioxidant effects. These antioxidants help our bodies combat harmful substances and keep us healthy.

Besides raspberries, you should also consider adding blueberries, strawberries, and blackberries to your diet. These berries are packed with a variety of antioxidants, vitamins, minerals, and phytonutrients, all of which contribute to our overall well-being and help us stay healthy every day.

It's important to note that you should increase your fiber intake gradually, while drinking plenty of water to prevent digestive discomfort.

Fiber should be a staple in your daily food intake, so load up on fresh berries the next time you are in the grocery store.

Credits Perri Blumberg, These are the best foods for a high-fiber diet, according to nutritionists, https://www.yahoo.com/lifestyle/best-foods-high-fiber-diet-100010881.html

How To Exercise as You Age

Thu, 28 Sep 2023 14:50:58 GMT

Exercise is a great health enhancer at every age, strengthening the bones, heart, and brain. Getting sufficient amounts of exercise can slow cognitive decline and disability and reduce the risk of many conditions, from osteoporosis , cardiovascular disease, heart failure to dementia, obesity, metabolic disorders such as diabetes, and as many as 13 different cancers, according to the American Cancer Society .

Health officials report that physical activity can improve quality of life, survival, and treatment benefits for patients with cancers (including breast, colorectal, endometrial, and prostate), heart disease, or stroke. And it’s valuable for mental health, preventing and easing depression and anxiety.

For adults 65 and older, the Department of Health and Human Services suggests at least 150 minutes to five hours of moderate-intensity or 75 to 150 minutes of high-intensity aerobic exercise per week, incorporating regular muscle-strengthening and balance-training activities—crucial for preventing falls and broken bones .

If you haven’t been active in a long time or have a physically limiting condition such as arthritis , consult your doctor or geriatrician before you begin. You may also need a cardiac evaluation.

Start with once or twice-weekly workouts under supervision, if possible, and be cautious, easing your way into exercise to ensure you can tolerate it: “There’s no rush.”

Losing weight with medical guidance can be safe for older adults. Working with a nutritionist on your journey is worthwhile.

As you age, incorporating different exercise types into your routine—swimming, cycling, walking, jogging, and weightlifting—becomes even more valuable.

So, find activities you enjoy and try to work out with others because exercising can help you have fun and enjoy the mental and social benefits.

Now connecting Montgomery County, MD Residents to Culturally Specific Healthcare Services. Learn More .

Credits Victoria Pelham How To Exercise As You Age https://www.cedars-sinai.org/blog/how-to-exercise-as-you-age.html

Why it's essential to plan ahead for snack time

Wed, 06 Sep 2023 13:55:44 GMT

Children need proper nutrition and enough energy to get them through the day, whether in the classroom or the playground.

According to Dr. Tina Ardon, a Mayo Clinic Family medicine physician, planning for snack time can teach kids healthy habits while keeping them full.

Food is fuel, and healthy snacks can bridge the gap between meals.

Most kids should have snacks every hour, depending on when they have breakfast, lunch, and dinner.

Add snacks, including whole grains, fruits, and vegetables, to your grocery list.

"Cut up some raw vegetables and have some of that fruit prewashed so you can grab those quickly throughout the day," added Dr. Ardon

Creating a routine can help kids become more comfortable making healthy choices.

The more we can encourage them to stay on a diet of healthy fruits and vegetables while drinking lots of water, the more we are setting them up for long-term success.

Credit Alex Osiadacz Mayo Clinic News Network, Why it's essential to plan ahead for snack time, https://medicalxpress.com/news/2023-08-essential-snack.html

Does Heightened Screen Time Cause Attention-Deficit Disorder (ADHD) In Children?

Fri, 01 Sep 2023 02:48:23 GMT

Technology is transforming our world today. It may even be influencing our children.

Kids often find themselves immersed in the digital world, especially with gaming and social media. There are a lot of benefits when it comes to technology, but it also raises concerns and questions.

Can too much screen time make children more prone to the symptoms of attention-deficit/hyperactivity disorder (ADHD) ?

ADHD, while a common disorder, has a lot of nuances. It doesn’t simply mean that someone gets distracted easily.

According to Dr. Manos, insufficient evidence supports a clear-cut cause-and-effect link between heightened technology use by kids and their having ADHD. However, technology use does have a behavioral impact. “Frequent use of technology affects how we behave and relate with one another,” he adds.

A 2018 study aimed to explore this question. The study looked at 2,587 high school students who had not been diagnosed with ADHD. Students were surveyed on how much time they spent using technology, including social media.

Researchers found that the students who reported using digital media many times a day were more likely than their peers to show these symptoms:

Inattention, such as needing help organizing and completing tasks.
Hyperactivity-impulsivity, such as having trouble sitting still.

So, while social media and device use may not directly cause ADHD, that doesn’t mean it doesn’t affect your child’s attention span and overall development. And, as Dr. Manos points out, our attention span is greatly tied to how we relate and socialize with others.

There’s also a concern over kids developing a harmful connection or “bond” to their devices. This can manifest through separation anxiety when they’re forced to take a break from a computer game or social media feed. And, then — well, cue the tears.

Even when their screens aren’t taken away, Dr. Manos explains how increased social media use can cause innate anxiety and irritability in kids — continuously checking their phones and anticipating the next notification.

“Every time your computer chimes, your phone beeps, or you get an email, text, or notification, your first inclination is to respond,” Dr. Manos acknowledges.

Benefits of screen time and how to find balance

Everyone’s exposure to digital media should be limited, though it varies by age. For young children, it’s even more important to limit the use of technology because it profoundly affects how their brains develop.

Current recommendations from the American Academy of Pediatrics (AAP) call for no digital media use for children ages three and under and no more than one hour a day for school-aged children. Regarding older teens, Dr. Manos says it’s essential for parents to set reasonable limits that work for their family.

For parents, becoming aware of your own media and device usage can help model good practices to your children.

“Children learn empathy with others in real-life interactions, not in screen time that is programmed interaction,” says Dr. Manos. “Empathy comes from real people engaging with real people. And, of course, people do not fit a pre-programmed script.”

Learn to be consistent and work with your child in setting parameters for technology use. They’ll thank you later.

Credits Cleveland Clinic Does Heightened Screen Time Cause Attention-Deficit Disorder (ADHD) In Children?, https://health.clevelandclinic.org/screen-time-and-adhd/

7 Tips To Help Reduce Sugar Intake In Your Daily Diet

Fri, 11 Aug 2023 11:49:02 GMT

Adding these tips to your everyday life can help you make healthier choices and enjoy a pleasurable life without the health risks associated with excessive sugar intake.

Sugar plays a huge role in many common health problems such as obesity, heart disease, diabetes, and even cancer. It can also cause skin problems and negatively affect your mental health. Processed sugar does not provide any nutritional value to the body and can be avoided by eating adequate amounts of whole foods. Continue reading for helpful hints on how to keep your sugar intake under control.

Tip 1: Read the Food Labels – they are an important source of information when determining sugar levels. The trick is to understand the numerous sugar names, including sucrose, glucose, fructose, dextrose, and maltose. By reading food labels, you can make smarter choices regarding sugar intake.

Tip 2: Stick to whole foods - Whole foods, mainly fruits and vegetables, can help you reduce your sugar intake. These foods include natural sugars taken more slowly by the body and digested more readily by the liver.

Tip 3: Use Natural Sweeteners – If you like the sweet taste in your food, natural sweeteners such as honey, maple syrup, and stevia can be used. In addition to sugar, you can substitute dried fruit, cinnamon, or nutmeg. These natural sweeteners are healthier and contain no toxic chemicals that cause damage.

Tip 4: Avoid Sugary drinks – sugary drinks contain high sugar intake. Replace these drinks with water, green or herbal teas, unsweetened almond milk. These healthier options won't add extra sugar to your diet.

Tip 5: Cut back on processed foods – most processed foods include added sugar, bread, crackers, and pasta sauces, which may not taste sweet. The easiest way to limit sugar intake is to avoid all processed meals. Stick to whole foods, which are healthier and include naturally occurring sugars.

Tip 6: Plan your meals – you can limit your sugar takes by planning your meals. It will help you stay organized and ensure you make healthier choices. Meal planning ensures you have fruits, vegetables, and lean protein on your plate, which can help you feel satisfied for longer and lessen your sugar cravings.

Tip 7: Practice mindful eating – Eating mindfully allows you to be present in the moment and focus on the flavor and texture of your meal, which helps you limit your sugar consumption. Mindful eating also encourages you to pay attention to your hunger and fullness cues, which may help you prevent overeating or eating when you're not hungry.

Reducing your sugar intake will be one of the best things you will ever do for your body because it lowers the risk of obesity. It also has a significant effect on reducing cavities. So, the next time you crave sweets, remember that there are various healthy alternatives available.

Credits Manya Singh 7 Tips To Help Reduce Sugar Intake In Your Daily Diet, https://www.ndtv.com/health/7-tips-to-help-reduce-sugar-intake-in-your-daily-diet-3968213

Study finds Black people live longer in places with more Black doctors

Sat, 05 Aug 2023 15:13:00 GMT

Life expectancy in the U.S. is at its lowest point in nearly two decades, and the projected life spans of Black and Native Americans are shorter than white Americans. However, there is a potential solution to increasing the lifespan of minority populations. According to new research, Black people live longer in areas with more Black primary care doctors.

Michael Dill, Association of American Medical Colleges, states that for every 10% increase in the relative Representation of Black primary care physicians, we saw a one-month increase in life expectancy for Black people living in those same counties.

Black primary care physicians and specialists are more likely to work in underserved areas, and it was in the lowest-income areas where we saw the most significant difference in life expectancy. A more diverse selection of physicians also improves provider choice for communities.

For example, a Black female physician established her primary care practice in a diverse neighborhood with the intention of promoting access to healthcare within the community.

Did you know that half of the counties don't even have a single Black primary care physician?

The shortage of Black primary care physicians and physicians, in general, in the United States is a notable issue due to the lack of representation in the physician workforce. The overall percentage of Black physicians in the United States is approximately 6%, whereas the population is more than twice that. Additionally, there are some counties where the number of physicians is limited, exacerbating the issue of healthcare access. It is important to acknowledge these factors to better understand the healthcare disparities underserved communities face.

What steps can be taken to encourage more Black individuals to pursue careers in the medical field, particularly as physicians?

"As an organization, we recognize the multi-layered barriers that Black people face when pursuing medical careers. We are actively addressing these challenges by improving our admission processes through holistic approaches and offering pathway programs that introduce undergraduate students to the possibility of practicing medicine. However, we also understand that the issue extends beyond higher education and requires a focus on K-12 STEM education to enhance and support the educational pathway for historically excluded groups. At AMC, we are committed to this long-term endeavor of improving representation in the medical field." - Dr. Michael Dill

In summary, there are three key lessons to be learned:

An adequate number of physicians is crucial for overall health.
A strong primary care workforce is important for population health.
Diversity in the physician and healthcare workforce is beneficial for everyone.

Credits John Yang Study finds Black people live longer in places with more Black doctors, https://www.pbs.org/newshour/show/study-finds-black-people-live-longer-in-places-with-more-black-doctors

Harvard-trained doctor shares 10 hidden signs you’re not getting enough sleep: ‘Each person is different’

Wed, 12 Jul 2023 14:00:01 GMT

According to the American Academy of Sleep Medicine , adults should get seven hours of sleep each night. However, it isn't the same for everyone, so it's not worth stressing if you can't get seven hours every night. Only you know how many hours of sleep you need per night, so let your body tell you how much sleep you need.

Hidden signs you're not getting enough sleep

It takes you 30 minutes or more to fall asleep at bedtime.
You don't remember your dreams.
You wake up in the morning still feeling tired and not very rested.
You feel hungry more often, especially for junk food.
You wake up before your alarm clock.
You sometimes feel sleepy and tired throughout the day.
You frequently wake up one or more times during the night.
You often lie awake at night, and your mind races with worry and other thoughts.
Your emotions are all over the map — anger, impulsivity, anxiety, sadness, etc.
Your eyes are puffy or red, or you have dark circles or bags under them in the morning.

Here are five things you can do to sleep well every night.

Make it a habit to go to bed at the same time every night, including weekends.
Cut back on cortisol-triggering foods. Animal proteins, refined sugars, salt, and saturated fat. They all stimulate an over-release of cortisol. On the other hand, diets rich in fruits and vegetables can promote the healthy cortisol production rhythms needed for sound sleep.
Avoid coffee, alcohol, and nicotine.
Keep your bedroom cool at all times.
Exercise regularly - After you have exercised, your body wants to recover, and sleep is a good way of doing that. Your body temperature naturally lowers in the evening, a signal to your brain that it's time to snooze.

Credits Dr. Amy Shah, Harvard-trained doctor shares 10 hidden signs you're not getting enough sleep: 'Each person is different', https://www.cnbc.com/2023/05/04/harvard-trained-doctor-shares-hidden-signs-you-are-not-getting-enough-sleep-and-what-to-do-about-it.html

Why Drinking Caffeine All Day Isn't the Best Way to Stay Energized

Sat, 08 Jul 2023 12:00:23 GMT

We've all experienced those moments when we rely on a bold cup of morning coffee or a steaming mug of tea to kickstart our day or beat the afternoon slump. While these caffeinated beverages provide a quick mood boost, solely depending on them for sustained energy throughout the day may not be the ideal solution. Relying on caffeine as a primary source of energy can have both short-term and long-term negative effects on our physical and mental well-being. In this blog post, we will delve into why drinking caffeine all day isn't the best approach to staying energized and explore healthier alternatives for maintaining consistent energy levels.

Unrealistic Expectations: First and foremost, expecting caffeine to provide us with long-lasting energy is unrealistic. While caffeine can temporarily enhance alertness and combat fatigue, its effects are temporary and wear off over time. Relying on caffeine alone to stay energized throughout the day sets us up for a rollercoaster of energy highs and crashes, leading to an unhealthy cycle of dependency.

Potential Negative Effects: Drinking caffeine all day can adversely affect our bodies and minds. Excessive consumption of caffeine can disrupt our sleep patterns, leading to sleep deprivation and constant tiredness. It can also cause digestive issues, increased heart rate, anxiety, and jitters. Moreover, prolonged reliance on caffeine can result in dependency, making it harder to function without it and causing withdrawal symptoms when attempting to reduce consumption.

True Sources of Lasting Energy: Instead of relying solely on caffeine, exploring healthier ways to gain lasting energy throughout the day is essential. Regular exercise, quality sleep, and a balanced diet are crucial in maintaining optimal energy levels. Physical activity increases blood circulation and oxygen flow, boosting natural energy. Prioritizing sleep allows our bodies to recharge and rejuvenate, leaving us refreshed and energized. A well-balanced diet rich in nutrients, incredibly complex carbohydrates, proteins, and fruits fuels our bodies to function optimally.

Moderation and Alternatives : While enjoying a cup of coffee or tea in moderation is fine, it's important to avoid excessive consumption. Limiting caffeine intake to moderate levels can minimize its potential negative effects while allowing us to enjoy its benefits. Additionally, exploring alternative beverages such as herbal teas, naturally caffeine-free infusions, or fruit-infused water can provide refreshing options without relying on caffeine.

While caffeine can offer a temporary energy boost, depending on it throughout the day is not the most effective or sustainable approach. Understanding the limitations and potential negative effects of excessive caffeine consumption can empower us to seek healthier alternatives for long-lasting energy. By incorporating regular exercise, quality sleep, a balanced diet, and mindful breaks into our routine, we can maintain consistent energy levels and enhance our overall well-being. Remember, true vitality comes from a holistic approach to self-care, not just a cup of coffee.

Credits Christine Fiorentino Why Drinking Caffeine All Day Isn't the Best Way to Stay Energized, https://www.eatingwell.com/article/8043664/drinking-caffeine-isnt-the-best-way-to-stay-energized/

What Happens to Your Body when you Exercise?

Tue, 16 May 2023 13:00:00 GMT

Regular exercise is one of the most important things you can do for your health. Being active can improve your brain health, help you lose weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

What are the benefits of Exercise?

Exercise can make you feel happier. It has been shown to improve your mood and decrease feelings of depression, anxiety, and stress.

It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity to the hormones serotonin and norepinephrine, which relieve feelings of depression.

Exercise can help with weight loss. It is important to understand the relationship between exercise and energy. Your body spends energy in three ways: digesting food, exercising, and maintaining body functions, like your heartbeat and breathing.

When dieting, a lower calorie intake lowers your metabolic rate, which might postpone weight reduction. On the other hand, regular exercise has been demonstrated to raise your metabolic rate, which can help you burn more calories and lose weight.

Exercise also plays a vital part in your muscle and bone development. Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis.

Exercise can reduce your risk of chronic disease. Regular exercise has been shown to improve insulin sensitivity, heart health, and body composition. It can also decrease blood pressure and cholesterol levels.

Exercise will give you a better quality of life : it can improve your overall quality of life by increasing self-esteem, reducing stress, and improving overall physical and mental health.

At BPHN, we encourage everyone to live an active and healthy lifestyle because it will help you live longer and have time to spend with your loved ones.

Credit Robbie Hudson, What Actually Happens to Your Body when you Exercise? https://www.boxrox.com/what-actually-happens-to-your-body-when-you-exercise/

Five tips for relaxation to help you refocus

Tue, 09 May 2023 13:00:00 GMT

Relaxation may not eliminate the source of your tension or worry. However, it can give you a mental break from your struggles and help you refocus.

Here are five relaxation tips you can integrate into your everyday life.

Take a break

Relaxation does not have to take up a lot of your time; simply spending a few minutes away from anything stressful, or taking time away from your typical routines and thoughts, can provide you with enough space and distance to feel calmer.

Do breathwork

Learning to breathe more deeply can make you calmer simply by breathing in through your nose and out through your mouth.

Keep your shoulders relaxed and place your hand on your stomach – it should rise as you breathe in and fall as you breathe out.

Spend time in nature

Nature can generate many positive emotions, such as calmness, joy, and creativity, and facilitate concentration. Nature connectedness is also associated with lower levels of poor mental health, notably lower depression and anxiety.

Listen to music

Listening to music activates both sides of your brain. It helps connect you to your emotions and distract you from worrying thoughts. Pick something you can sing along to because time flies when you are having a good time.

Do a tech check

Taking a break from technology can help you relax, even if it is only short. Have an evening where you don't check emails or social networks. Reducing your screen time allows you to make social connections.

Connecting with others is crucial for us to feel cared for. Children look to their caregivers for this sense of belonging; adults may find it within their families and friends. Devices can damage these relationships.

Credits Mind.org, How could relaxation help me, https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-tips/

Study: Loss of Medicaid supplemental coverage disproportionately harms Black, Hispanic patients

Sat, 06 May 2023 14:00:00 GMT

According to a study published in JAMA Internal Medicine, people who lose their supplemental Medicaid coverage as their income rises experience greater barriers to getting care due to higher out-of-pocket costs.

Once an individual's income surpasses 100% of the federal poverty level (FPL), they may no longer qualify for Medicaid, a vital coverage supplement to Medicare.

Moreover, losing dual eligibility aggravates healthcare inequalities among different racial and ethnic groups, as Black and Hispanic beneficiaries of Medicaid are disproportionately impacted compared to their White counterparts. The research indicates that surpassing the Medicaid eligibility threshold resulted in a 43.8 percentage point decrease in the likelihood of Black and Hispanic Medicare beneficiaries enrolling in Medicaid, compared to a 31 percentage point decrease for White Medicare beneficiaries.

Eric T. Roberts, Ph.D., who is the lead author of the study and affiliated with the Department of Health Policy and Management at the University of Pittsburgh School of Public Health, conveyed via email to Fierce Healthcare that the findings highlight how losing Medicaid coverage due to redetermination can create significant hurdles in accessing healthcare coverage.

"Older Black and Hispanic older adults with low incomes may be less able to pay for health care costs when they don't have Medicaid (e.g., they may have fewer savings to offset a loss of Medicaid)," said Roberts. "Thus, there is a need to minimize potential Medicaid coverage disruptions among older adults."

Roberts then stated that any rise in unfavorable health outcomes would probably occur mainly in hospitalizations most susceptible to inadequate medication and outpatient care, such as admissions for ambulatory care-sensitive conditions. Nonetheless, these hospitalizations are infrequent, and our sample size may have been insufficient to identify a disparity in such events.

Also, the study found that it may take time for the underuse of care to have measurable effects on hospital utilization.

The purpose of the cross-sectional study was to evaluate the differences between various groups using a regression discontinuity methodology. Between 2008 and 2018, the researchers examined data from Medicare users whose incomes ranged from 0% to 200% of the federal poverty level (FPL). They contrasted the disparities in outcomes between 5,259 white beneficiaries and 2,885 Black and Hispanic recipients. Between January 1, 2022, and October 1, 2022, researchers from a number of universities, including Pitt, Harvard Medical School, and the University of Michigan Medical School, examined the data.

Despite the data being gathered before the COVID-19 pandemic, the study's findings coincide with states' reductions in the population eligible for Medicaid, which had been increased due to the public health emergency brought on by the COVID-19 pandemic. On May 11, the health emergency is scheduled to end.

"Those redeterminations are now resuming, and they will affect older adults for whom Medicaid supplements Medicare," Roberts said.

A person's Medicaid eligibility may be revoked due to redetermination if their financial position changes, they miss the recertification date, or if an administrative error occurs. "This poses a particular concern for older adults who rely on Medicare as their primary insurer and Medicaid as a supplementary insurer because Medicaid coverage for this age group is intricate and challenging to navigate,"

Losing dual eligibility implies that people are less likely to seek medical care, which leaves healthcare providers dealing with more advanced stages of illness when patients do eventually seek care, according to Richard G. Stefanacci of Jefferson College of Population Health at Thomas Jefferson University, as he stated in an email to Fierce Healthcare.

Although the proportion of beneficiaries with Medicaid above versus below the federal poverty level varied depending on race and ethnicity, the study found that, when taking into account the decline in Medicaid enrollment in each group, the decrease in healthcare utilization was more pronounced among Black and Hispanic beneficiaries who did not have Medicaid than among white beneficiaries. These results suggest that low-income Black and Hispanic beneficiaries experience greater barriers to healthcare access when they don't have Medicaid as a secondary insurance to cover Medicare's cost-sharing.

According to the report, white Medicare recipients experience less chronic conditions than black and Hispanic beneficiaries. They include heart disease, diabetes, and hypertension, all of which are treatable with medication and outpatient treatment.

To prevent a coverage cliff, they recommend revamping eligibility and linking Medicaid supplementary coverage to 200% of the FPL while progressively reducing Medicaid cost-sharing support to between 100% and 200% of FPL.

“These recommendations remain salient following the passage of the Inflation Reduction Act, which includes several provisions to lower out-of-pocket drug costs in Medicare,” the study said.

The federal poverty level (FPL), which was formerly 120% of it, has been raised to 150% under the new provision. Individuals who earn between 135% and 159% of the FPL or higher are now eligible for partial subsidies.

Credits Frank Diamond Loss of Medicaid supplemental coverage disproportionately harms Black, Hispanic patients: study, https://www.fiercehealthcare.com/payers/loss-medicaid-supplemental-coverage-disproportionately-harms-blacks-and-hispanics-study

Exercise is more effective than medication for mental health: study

Tue, 02 May 2023 13:00:04 GMT

A new study conducted by scientists from the University of South Australia has revealed that engaging in repeated physical activity might prove more effective than medications when it comes to treating mental health issues, such as depression.

According to a study published in the British Journal of Sports Medicine, exercise improves symptoms of depression and anxiety. Researchers used 97 reviews, 1,039 patients, and 128,119 participants — marking it as one of the most extensive pieces of research to date. Based on their findings, they concluded that exercise improves symptoms of depression and anxiety.

“Physical activity is known to help improve mental health. Yet despite the evidence, it has not been widely adopted as a first-choice treatment,” says lead researcher Dr. Ben Singh.

As reported by the Centers for Disease Control and Prevention, it is estimated that one in two Americans will struggle with a mental health problem or condition during their lifetime, with 1 out of 5 individuals facing such an issue in any given year.

Mental health experts agree on one thing: exercise. Exercise is helpful in treating depression, anxiety, insomnia, and attention deficit hyperactivity disorder – without side effects.

Startling discoveries by the University of North Carolina indicate that even small amounts of exercise, such as tidying or completing chores around the house, can work to mitigate symptoms related to depression and bipolar disorder in adults. Professor Carol Maher noted that this is the first credible evidence showing physical activity could be beneficial for mental health.

“Examining these studies as a whole is an effective way for clinicians to easily understand the body of evidence that supports physical activity in managing mental health disorders,” she said. “We hope this review will underscore the need for physical activity, including structured exercise interventions, as a mainstay approach for managing depression and anxiety.”

While higher-intensity exercises had “greater improvements for depression and anxiety,” all kinds of physical activity could “significantly reduce symptoms.”

This is important because it shows how making a small change — in this case, working on your physical health through exercise — can have an immense impact on improving other areas of your life.

Always remember that change starts with you because the best investment you will ever make is in your own health.

Credit Brooke Kato Exercise is more effective than medication for mental health: study, https://nypost.com/2023/02/24/exercise-more-effective-than-meds-for-mental-health-study/

Don't Eat the Same Meals Each Week. It's Impacting Your Health

Sat, 29 Apr 2023 14:00:00 GMT

Do you prepare the same meal every week? Preparing the same meal for the week may be a popular and easy cooking option, but it has a few big disadvantages. Consistently eating the same thing for dinner, especially if it's not a well-balanced meal, might deplete your body of essential nutrients.

Trying to decide what to have for each meal can be a hassle. Not only does it involve organizing, but it often comes with spending hours in the kitchen preparing. This can take up precious time and really drain your energy.

Start to add more variety to your everyday meals. A variety in diet can help your microbiome, making sure that you're getting all your needed vitamins and nutrients and can keep your palate happy.

Here are some health concerns that you should know if you eat the same meal every single week.

Poor Gut Health

Not changing things up can limit the introduction of new bacteria, which leaves you open to more illnesses. Additionally, regularly consuming unhealthy food prevents proper cycling of bacteria necessary to maintain health. So you should start mixing up your meals because it is beneficial for your gut; it helps provide the bacteria needed for a healthy microbiome.

Vitamin deficiencies

By eating the same meal every day you won't be getting the full recommended daily value of every single vitamin your body needs for heart health, bone health and more.

Missing out on key nutrients

As with any diet, the same meals can deprive you of the vitamins and nutrients your body needs. In addition to a vitamin deficiency, skipping out on protein or fiber throughout the day can cause further complications. Protein helps maintain your body's tissue and build new cells, while fiber regulates blood sugar intake and reduces cholesterol in the bloodstream.

Fiber is also important in your everyday diet because it will help digestive system work well. Your body gets energy from carbohydrates and fat. Although they may sound "bad," if you're dieting, in fact, need these things to keep your whole system in check. It's just a matter of choosing the right nutrients to keep you healthy.

An Opportunity Lost To Expand Your Palate

While meal-prepping the same dish for every meal or week may seem convenient, it can quickly become tedious. With so many delicious foods available, each day presents an opportunity to try something new. Even if you're a picky eater, you can experiment with different preparations and side dishes to add variety to your meals.

Not only can expanding your palate make mealtime more exciting, but it's also a chance to ensure that your diet is well-balanced and provides your body with essential vitamins and nutrients. Additionally, if you're aiming to lose weight, diversifying your nutrient intake can help your body continue to burn fat and shed pounds.

To Sum Up

Whole, diverse foods are a great way to make sure your body is receiving all the nourishment it needs while also keeping your appetite and mind content. Eating an array of healthful culinary items has many positive effects on your wellbeing, but you don't need to spend hours preparing these dishes. Even when short on time, there are still many options available to provide your body with nutritious sustenance while spicing up mealtimes.

Credit Hedy Phillips Don't Eat the Same Meals Each Week. It's Impacting Your Health, https://www.cnet.com/health/nutrition/dont-eat-the-same-meals-each-week-its-impacting-your-health/

Psychologist shares the No. 1 exercise highly successful people use to be happier

Sat, 22 Apr 2023 14:00:00 GMT

Sarah Sarkis , a Psychologist and senior director of performance psychology at Exos, stated, "Just like you wouldn't burn through your whole paycheck on payday, you shouldn't use all of your energy every day. Yet most people constantly deplete their energy daily to the point of burnout.

She helps train NFL players, executives at Fortune 100 companies like Intel and Humana, and other professionals to thrive in high-pressure environments.

According to Sarah, poor energy management is the most common cause of burnout, even among the highly successful people she works with.

"Energy, just like money, is finite," Sarkis says. "You have credits, and you have debits. Any time you do something that benefits your mental or physical health, like sleeping or exercising, you get a credit. But any activities that are detrimental to that, like working late or skipping a meal, are debits."

Run your account into the negatives, and you'll quickly deplete your energy supply or shut down completely, she adds.

The best way to prevent burnout is to create your own "budget energy."

First, you want to write down all the activities you experienced throughout your day. It can be from watching your favorite show on Netflix to working out at the gym.

Sort out each action as an "energy credit" or "energy debit." Credits are the things that energize you, and debits are activities that feel draining.

Once you are done doing that, start to identify patterns. Did you get enough sleep? Did you spend a lot of time on your phone? Such pattern traits could be "self-sabotage" and can be the cause of why you aren't performing at your best.

Sarkis says you can't always control your schedule or responsibilities, but combining energy credits and debits can counteract a draining activity's harmful effects. One example might be if you are stuck in traffic, instead of listening to the music on the radio, listen to your educational podcast or something that excites you.

Stressful activities are sometimes part of the day, and you can't avoid them; however, it is essential for you to have a recovery plan. Consider doing therapeutic activities such as meditation, yoga, journaling, or walking outside.

Make it a priority, like how you like to binge-watch your favorite show every night on Netflix.

The small change can make a big difference in how you feel and what you can accomplish; Sarkis says: "You'd be surprised how much energy we waste on things that don't matter."

Now connecting Montgomery County, MD Residents to Culturally Specific Therapy and Counseling Services. Learn More .

Credits Morgan Smith, Psychologist shares the No. 1 exercise highly successful people use to be happier, https://www.cnbc.com/2023/03/26/psychologist-best-exercise-highly-successful-people-use-to-be-happier.html

7 Simple Steps to Build an Exercise Habit

Tue, 18 Apr 2023 13:00:04 GMT

Self-doubt is one of the mental blocks when starting a new routine, including exercise. Understand that things will get easier once you add exercise to your daily routine.

One of the biggest excuses why people don't exercise is because they claim they don't have enough time. Setting aside 30 mins of your day just for exercising will make all the difference.

Exercise has a lot of benefits. First, it will strengthen you, improving your strength and energy level. This also includes preventing diabetes, heart disease, and dementia ; relief of symptoms of depression and anxiety ; better sleep, focus, and productivity .

If you are still on edge and don't feel motivated to exercise, the following are 7 actionable steps to help you make exercise a part of your daily routine.

Set easy short-term goals . Start by planning for 10 minutes of exercise per day. According to research published in the Journal of the American Medical Association, even a small amount of activity can help save lives, especially in adults over 40.
Find an activity that you enjoy doing . It could be anything from playing basketball with your friends to going out for a walk while listening to your favorite podcast. The reason why this is so important is that it will put you in a state of flow. When you are focused time on something, you enjoy time files.
Remember to reward yourself for your good behavior. Pick a healthy and harmless reward, from giving yourself a pat on the back to having a square of dark chocolate. After the first week, you raise the standard for getting your reward.
Start exercising with a friend. This will help with your accountability factor because if you start slacking off, your friend will help push you to carry on.
Forgive yourself on the days you don't feel like exercising . Understand that bad days are part of the process. When you miss a day, just set your intent to resume the exercise the next day. Don't give up!
Join a class if you benefit from being in a group environment. Many community centers offer classes for yoga, dance, or martial arts.
Believe in your ability to meet your goal . Self-belief plays a major role in making exercise a habit because if you set a goal for yourself and achieve it, you always want to improve and get better every day.

Credits Dianne Grande Ph.D. How to Start a Daily Exercise Habit You Can Stick To, https://www.psychologytoday.com/us/blog/in-it-together/202303/how-to-start-a-daily-exercise-habit-you-can-stick-to

Trauma and Healing for the Black Community

Fri, 14 Apr 2023 14:36:28 GMT

Mental health is often a topic that we ignore because of our busy lives. However, we must focus on mental health in order to provide adequate help to those in vulnerable communities who need it most.

In 2021, the National Institute of Mental Health reported that around 57.8 million adults over 18 in the United States were living with symptoms of mental illness. Of this number, a staggering 13.4% of those affected are from the Black or African American community, a total of seven million people facing severe mental health issues. This means almost 16% of the population identifying as Black or African American is struggling with mental health complications.

Mental health awareness is seemingly low due to stigmas, health disparities, and a lack of resources. This can be particularly difficult for the members of the Black community, who often experience negative attitudes toward seeking help, according to the Anxiety and Depression Association of America. As a result, mental health issues are more prevalent than ever in the population today.

On top of that, access to proper care isn't available to the Black community. Their problems and stress are frequently ignored as a result of insufficient help and attentiveness. When someone struggling with mental health issues is told they are weak, symptoms such as depression and anxiety can worsen.

Only 25% of Black people have a college degree or higher as of 2017, while 20% of them have lived in poverty as of 2018, reports Mental Health America, a nonprofit devoted to helping individuals with mental health. Such environmental factors can lead to a lack of proper healthcare, resulting in individuals disregarding their mental health to prioritize daily tasks and work. Unfortunately, for those who need to make money daily to put food on the table, getting therapy or discussing mental health may not be the first thing on their agenda.

Additionally, there is a financial concern because therapy may be expensive, particularly without insurance, with costs ranging from $100 to $200 per session (depending on the therapist). Many people need help to afford these costs weekly, even with insurance, which copays can vary from $20 to $50 per session. Also, there are typically insufficient therapists of color (POC) to pick from, even if some are prepared to deal with financially struggling clients.

When clients finally build the courage to speak to someone, they want to know they will be heard and understood. This is why so many clients prefer to talk to someone who looks like them. The mental health and therapy field has not always been where Black people and other people of color were safe, understood, and treated with respect and care.

"Historically, there has been quick pathologizing of Black people and other people of color, leading to harsh and unfair treatment practices. Therefore, having someone who looks like you feels a bit safer and decreases the risk of being misunderstood and mistreated." – Ebony Butler

Ultimately, Dr. Butler advocates that a necessary step would be to target the issues that disproportionately affect Black people and other minority groups at a systemic level. This will require implementing laws and policies that prioritize these communities' mental health, as well as addressing issues such as access to and cost of mental health resources.

At BPHN, we connect Montgomery County, MD Residents to Culturally Specific Therapy and Counseling Services. Learn More.

Credits Penny Min - Trauma and Healing for the Black Community https://healthnews.com/news/trauma-and-healing-for-the-black-community/

Bay Area social entrepreneurs receive $1.1M to tackle health disparity barriers

Tue, 11 Apr 2023 13:00:00 GMT

Did you know that one in five residents in the Bay Area is living in poverty? It is a reality that has persisted since the pandemic and is why some people live healthier than others.

The American Heart Association’s mission is to make the world a healthier place for all. The company infused $1.1 million in six social companies in the Bay Area. With this third cycle of funding, the AHA’s Bernard J. Tyson Impact Fund has invested a collective $2.48 million across the Bay Area in support of community-led solutions.

“Where someone lives should not dictate how long or how well a person lives – but it does,” said Laura Steinfeldt, region senior vice president, and Bay Area executive director for the American Heart Association.

“Through the American Heart Association’s commitment to addressing social determinants of health, communities across the Bay Area will benefit from the creative solutions of these social enterprises who join our mission to ensure every person has the same opportunity for a full and healthy life.”

Investing with a higher purpose, Social Impact Funds provide resources to both non-profit and for-profit social enterprises. To ensure that their investments have maximum effect on improving access to health and healthcare, economic resiliency, and food security, a special governance committee composed of American Heart Association volunteers and executives assesses each proposal.

The three main components include:

The potential to drive meaningful change in under-resourced communities.
Meaningful involvement from these communities.
An ability to effectively increase impact through scale.

The Bay Area's third round of Bernard J. Tyson Impact Fund grantees are:

Farming Hope is a non-profit organization devoted to creating job opportunities for individuals facing employment challenges such as former incarceration or homelessness. With their 12-week training program, Apprentices are given paid culinary and hospitality education while making meals for food insecure community members. It is an excellent garden-to-table initiative allowing people to gain stability in the workforce.

Firebrand is a mission-based bakery that hires returning citizens and formerly homeless people into high-quality jobs to enable them to become active and vibrant members of the community. Workers receive a decent wage, substantial work training, and financial literacy assistance in order to break the cycle of poverty and recidivism.
Growing Together is a non-profit organization that promotes the health and sustainability of school communities by greening schoolyards, teaching gardens, and expanding access to fresh food. Farms to settings, their produce distribution program, is addressing food insecurity in low-income, low-food-access school settings while also enhancing market accessibility for small local farms.
Saba Grocers is a digital health engagement firm that powers community-driven behavioral change under the premise that "the opposite of addiction is connection." The platform is a decentralized mental health support tool that encourages people to help others recover.
Sober Sidekick Sober Sidekick is a digital health engagement firm that powers community-driven behavioral change based on the idea that "the opposite of addiction is connection." The platform is a decentralized mental health support tool that motivates people to help others recover.

Urban Ed Academy a Black-led NGO, is to achieve educational fairness through representative leadership in and around schools. The group's ultimate goal is to recruit, train, and assist Black males into the teaching profession so that every student has at least one Black male teacher by sixth grade.

The American Heart Association's Social Impact Funds, including the Bernard J. Tyson Impact Fund, have invested in more than 100 local social enterprises around the country since its creation in 2018 and initial community investments in 2019.

At the Black Physicians and Health Care Network we need your support , request that the Montgomery County Council amends the County Executive’s Operational Budget for BPHN by awarding an additional $1M of funding so we can continue to support the health of the insured, underinsured, & uninsured residents of Montgomery County, MD.

Please take a moment to sign our digital petition including the zip code of your Montgomery County residence and let your voice be heard!

Credits American Heart Association, Bay Area social entrepreneurs receive $1.1M to tackle health disparity barriers, https://newsroom.heart.org/news/bay-area-social-entrepreneurs-receive-1-1m-to-tackle-health-disparity-barriers

5 Black Physicians That Changed The World

Sat, 08 Apr 2023 14:00:05 GMT

Black physicians play a part in your everyday life and are a lifeline for many patients who depend on these hardworking healthcare professionals .

Young Black Americans who want to become nurses, doctors, and specialists follow in the footsteps of talented Black pioneers who have been changing the medical industry for nearly two centuries.

Here are five Black physicians whose determination and success revolutionized the healthcare system.

To continue to support the Black Physicians and Healthcare vision and to help pave the way for other future Black doctors, please sign our digital petition to request that the Montgomery County Council increase our funding so we can provide health and mental health services to the insured, underinsured, & uninsured residents of Montgomery County, MD.

Credits : Team Ebony, 5 Black Physicians That Changed The World, https://www.ebony.com/national-doctors-day-black-doctors-changed-world/

Five tips to stay fit and healthy with a hectic work schedule

Tue, 04 Apr 2023 13:00:07 GMT

Maintaining a positive work-life balance can be challenging. Here are five tips that you can follow to help you stay fit and healthy.

Change the way you commute to work – You could think that driving to work will save you more time than walking because it only takes a few steps to get there but if you remain stationary for a large portion of your day, with no physical activity, you’ll have to add more time for exercising before or after work. Find time through out your work day to exercise it can be as simple as walking to work instead of driving your car.

Start to work out at home – Instead of going to the gym at peak hours and hoping that there will be a free machine, find a spot at your home and turn that into a home gym.

If you like to train weights, invest in dumbbells or kettlebells to replace the machines you may use in the gym.

If you are a cardio person, add exercises like burpees, squat jumps and jumping jacks into your routine or even opt for an outdoor run.

Create a work out schedule – If you are busy and don't have time to exercise, this is a sign that you must create a workout schedule that will work for you.

If you engage in intense activity, such as jogging or cycling, it is advised that you work out for about 75 minutes per week rather than the recommended 150 minutes per week.

Prep your meals ahead of time – It takes more than simply exercising to stay fit and healthy; you also need to watch what you eat.

Make enough food to last the entire week at once rather than just one meal each night.

To avoid getting tired of the same food, include your favorite dishes in your diet. You may even prepare different elements individually, such as veggies.

Like working out, it helps to have a schedule to ensure you’ll have time to do all of the preparations.

Always keep your gym clothes near by – this trick will work wonders because it will force you to go work out instead of heading back home.

Keeping your exercise clothing on you will not only save you that trip home, but also give you some motivation.

Learn to look at exercise as a privilege, not a chore. Not every workout or rep is going to be perfect. Some days you are going to feel like crap. You need to learn to enjoy those crappy days.

If you focus on the journey instead of the destination you will be less stressed, more consistent and will reach your goal quicker.

Just remind yourself constantly that you are in a historically privileged position and you get to exercise for fun and live a happy and healthy life. There is no need to heap loads of pressure on yourself in regards to exercise. If you show up, work hard and sweat you are going to progress and look better.

Credits Fiona Evans Five tips to stay fit and healthy with a hectic work schedule, https://www.scotsman.com/lifestyle/outdoors/five-tips-to-stay-fit-and-healthy-with-a-hectic-work-schedule-4058333

Report: 25% of Black people avoid health care, fearing unfair treatment

Sat, 01 Apr 2023 14:00:01 GMT

There is no doubt that Black people distrust the American healthcare system, and a recent report found that 25% of them avoid it out of concern for receiving unfair treatment.

According to Scripps News , over 3,000 Black men and women took part in the California Health Care Foundation survey, which found that one in every four people avoid going to the doctor because they are afraid of being treated unfairly or disrespectfully.

A third of those who go to the doctor said they change their behavior by speaking differently or showing more deference to make providers feel comfortable enough to provide sufficient care.

“I think most of them are embarrassed,” said Michael LeNoir, founder of the African American Wellness Project, according to Scripps News. “You know, because they were treated like that and they accepted that simply because they were afraid it would affect outcomes.”

Some argue that racism is mainly to blame for the problems that Black people face when they visit the doctor. TheGrio previously noted that Crystal Emery's 2010 documentary "The Deadliest Disease In America" focuses on several instances of medical racism, including the fact that Black people are frequently not treated or spoken to with respect.

Pain management for African Americans is a major issue in our society, according to a study from the Frank Batten School of Leadership and Public Policy at the University of Virginia. As reported by theGrio, medical professionals are often skeptical about what is being told to them by members of this minority group, and may not think they experience pain like other people do.

According to Scripps News, Dana-Farber Cancer Institute study found that when cancer was advanced, older Black and Hispanic cancer patients got fewer opioid painkillers than white patients.

According to a 2021 UCLA study, the percentage of Black doctors in the United States is 5.4, a four-point increase over the last 120 years.

LeNoir believes that change will come from those on the other side of the problem rather than those in authority, noting that "the situation with chronic disease and the gap in the health of Black and Browns has not changed" over the last two decades.

“The problem is the institution, not Black people,” said LeNoir, Scripps News reported. “It’s how the system perceives Black people, how they treat them.

⁣⁣The Black Physicians & Healthcare Network (BPHN) works to close this disparity by providing critical health services and helping African Americans thrive in all aspects of life and society.

Learn more about our efforts to request that the Montgomery County Council increase our funding so we can provide health and mental health services to the insured, underinsured, & uninsured residents of Montgomery County, MD.

Credits : TheGrio Staff Report: 25% of Black people avoid health care, fearing unfair treatment, https://www.yahoo.com/entertainment/report-25-black-people-avoid-150508521.html

Exercise Isn't the Only Hobby That Boosts Your Mental Health

Tue, 28 Mar 2023 13:00:06 GMT

Hobbies are important. They allow us to take back ownership of our time. Hobbies aren't something you have to do, but something you want to do that can enrich your day. Hobbies have a range of benefits, from a sense of accomplishment to improved mood to redirecting negative thoughts.

Having a hobby won't fix mental health disorders , so they aren't a replacement for getting help when you need it.

Why are hobbies good for mental health?

Hobbies make you feel good . They help you relax and unwind from your day, with the added benefit of lowering your blood pressure and stress levels. Despite your busy schedule, make time for the things you love because they will help uplift your mood, reduce stress and builds up your self-esteem.

Which hobbies are the best for boosting mental health?

Journaling

Maintaining a journal can be an effective way to process emotions and consider the day-to-day events that happen in your life. Writing for just 15 minutes each day is said to have beneficial effects on those suffering from mental health issues like depression, PTSD, or anxiety. Although you need not write an entire book, taking some time out of your schedule to jot down your thoughts may help lower levels of stress.

There's no need to search for solutions when utilizing journaling - it can be done solely for pleasure as well! Regardless, there will still be advantages to be reaped.

A gratitude journal is a very simple and effective method of practicing gratitude. The basic idea is that you write down three things that you're grateful for at the end of each day.

One of the best hobbies to try is journaling. Whether it's reflecting on your day or writing out your thoughts and feelings, this activity can help you stay positive and appreciate what you have achieved.

Cooking

Cooking has many great aspects to it: it can be beautiful, exciting, and even relaxing. It's especially therapeutic for those who have troubled minds. Not only does cooking allow you to make your own decisions about what goes in your food, but also reduces the stress levels in your body. Which makes it a perfect hobby for those who are constantly on their feet or need a way to wind down from work!

Music

You get enjoyment from playing your favorite track or instrument. Your body responds to those positive feelings when you play something you like. But if you're not musically inclined, don't worry; listening to music also derives similar benefits by lowering stress and anxiety levels. It also can boost your mood.

Reading

Reading is the ultimate form of escapism. You can jump into a whole new world and live a thousand different lives or as many books as you can read. It also happens to be a great hobby if you have anxiety. Reading can help distract you from negative or intrusive thinking you may be experiencing. It also can help lower your heart rate and help you relax.

You'll get the same benefits from listening to books too. So if you can't carve out the time to read, try listening while walking your dog or cleaning your house.

Exercise

Whether you work out alone or part of a team, exercise is one of the best hobbies to have both physically and mentally. When we exercise , our brains flood with endorphins that boost mood , per Johns Hopkins Medicine.

Exercise is an outlet to let out frustrations and navigate emotions. By exercising, you're lowering your risk for anxiety and depression. Team sports give you the extra edge by filling up your social meter while moving your body.

Credits Taylor Leamey "Exercise Isn't the Only Hobby That Boosts Your Mental Health", https://www.cnet.com/health/mental/exercise-isnt-the-only-hobby-that-boosts-your-mental-health/

5 Habits That Help To Enhance Brain And Mental Performance

Sat, 25 Mar 2023 14:00:00 GMT

The effectiveness of one's mind can be the difference between a successful and unsuccessful professional career, academic success, or any other goal you have in mind. However, it can be difficult to consistently maintain mental focus and clarity amidst the demands of modern life. As a result, it can be helpful to cultivate and adopt practices that boost cognitive and mental agility.

Read below to discover the five habits that enhance brain and mental performance. If you implement these habits into your life, you could boost your intelligence and succeed in more areas of life.

Exercising Regularly

It's no surprise that exercise is necessary for a healthy lifestyle. What may come as a surprise, however, are the numerous positive effects it has on the mind and spirit. Exercise can not only improve physical fitness but also the cognitive ability and memory. Furthermore, regular exercise can help minimize symptoms of depression and anxiety for many people.

Eliminating these negative elements from your life will enhance brain and cognitive performance. If you want to make exercise a regular part of your life, set small, doable goals, like setting a time to work out every day or walking around the block. Coordination-based activities, such as aerobics, tennis, team sports, and dancing, may be especially beneficial for improving cognitive abilities. Yoga and Pilates are individual activities that can help improve concentration and focus and build strength and flexibility.

Getting Enough Sleep

The quality of your sleep affects how your brain functions. A number of studies have found a connection between sleep and memory — specific stages of the sleeping cycle are crucial for learning, retaining memories, and filing new information away. While you sleep, proteins are cleared from the brain that might cause damage to healthy cells. You should go for seven or eight hours of uninterrupted sleep every night rather than trying to catch up by snoozing in two- or three-hour chunks during the day.

Learn To Relax

Relaxing is one of the most useful yet tricky bits of advice for improving emotional well-being. This is because much of the stress we go through daily is the result of our own choices. Purposeful measures and thought patterns can lead to needless tension. We are all aware that pressure is unhealthy, so seeking out ways to minimize it is essential. Emotional responses to pressure fire up physical processes within us, and according to scientific studies, none of these processes are positive and most have detrimental effects.

For this reason, finding a new interest in life is a good idea. Something to preoccupy your time when you have nothing to do. Discovering a new pastime or a hobby after moving is a great way to de-stress and have fun. This is especially the case after undergoing a significant life change like relocating.

Socializing

Making friends and engaging in social activities are two areas that have been shown to deteriorate with age. Considering how important socialization is for our brain, this is a huge issue. Multiple studies have found a positive correlation between intellectual stimulation (or "brain use") and long-term cognitive health. It is beneficial to engage in social tasks such as:

Making conversation
Gathering information
Working with others
Building connections

The process above is called extensive mental processing. Memory, language, and judgment are all used in these situations. This is particularly the case with people we are still getting to know. Several researchers believe that interacting with others is one of the most beneficial mental exercises we can do.

A Healthy Diet

What we put into our bodies has a direct link to the functioning of our minds. Processed foods, added sugars, and trans fats can all have a detrimental impact on cognitive performance, including memory and concentration. On the other hand, eating foods that are high in vitamins and minerals as well as healthy fats will give your brain a boost. The best way to get your daily dose of brain-friendly nutrition is by focusing on wholefoods to nourish your mind.

To conclude, the best way to keep your brain healthy and performing at its best is to challenge it. Learn new things consistently. Furthermore, try to get plenty of rest and sleep each night. Including these practices in your daily life will increase cognitive abilities like memory, concentration, and productivity. Keep in mind that developing and maintaining such routines takes time and effort. However, the rewards they provide are well worth the cost.

Connect with a black therapist today to see how you can enhance your brain and mental performance.

Credits Mark Smith "5 Habits That Help To Enhance Brain And Mental Performance", https://www.worldhealth.net/news/5-habits-help-enhance-brain-and-mental-performance/

Study: Attending HBCUs Has Positive Mental Health Outcomes For Black Students

Tue, 21 Mar 2023 13:00:13 GMT

Research recently released in the American Journal of Epidemiology's has revealed that studying at Historically Black Colleges and Universities (HBCUs) imparts a beneficial influence on the mental health of African-American students.

For a better understanding of mental health in Black students, the University of Minnesota School of Public Health conducted research to compare outcomes for those attending Historically Black Colleges and Universities (HBCUs) with those attending predominantly white institutions (PWIs).

Although the effects of institutional racism on Black students' academic achievements are understood, the same cannot be said for its impact on their mental health. The research addressed this issue to further shed light on the situation.

“HBCUs are an essential part of higher education, but there has been little research examining how attending an HBCU versus a PWI is associated with mental health for Black students,” Naomi Thyden, an author of the study, said.

“This research provides evidence that the HBCU environment can have a positive impact on long-term mental health outcomes for Black students.”

The researchers followed nearly 500 Black students from high school through college and for a number of years after graduation.

Among participants who went through depression in their teens, those who attended HBCUs reported fewer depressive symptoms seven years after college than those who attended primarily white institutions.

Equitable government funding should be provided to Historically Black Colleges and Universities (HBCU). It was further suggested by investigators that predominantly white universities emulate aspects of HBCUs, including engaging Black faculty members as mentors, offering more student spaces specific for African Americans, as well as making their curriculum more accommodating instead of just concentrating on a single perspective.

Connect with a black therapist today if you are experiencing any structural racism.

Credits Nigel Roberts Study: Attending HBCUs Has Positive Mental Health Outcomes For Black Students, https://www.bet.com/article/beaiyl/hbcu-positive-mental-health-outcome-black-students-study

How to Eat Healthy on a Budget

Sat, 18 Mar 2023 14:00:00 GMT

Did you know that the price of a Cobb salad costs more than a burger and fries?

It is no secret that eating healthily tends to come at a higher cost than consuming less nutritious foods. This has become even more of an issue as expenses increase in today's economic climate, making grocery shopping in general more costly.

Your dietary choices will have a noticeable impact on your physical and mental health. Eating nutritiously can reduce the likelihood of developing heart disease, bolster the functioning of your immune system, help build muscle, promote better concentration and more. While there is not just one type of "healthy" diet, it's fine to indulge in a burger every so often.

For a healthy and balanced diet, it's important to make sure you're getting your daily nutrients. Although produce such as fruits and vegetables can be hard to consume when time and funds are limited, it is still necessary for an adequate diet.

Adopting a nutritious diet doesn't have to put a strain on your wallet. The following advice can be helpful in ensuring that you eat healthily without breaking the bank.

Plan meals where you anticipate leftovers

To make grocery shopping a breeze, invest in a meal planning strategy. There are several helpful apps that can help take the guesswork out of choosing healthy meals for your family, like Mealime or Paprika.

Healthy food can be expensive, but when you use those leftovers in different recipes, you can stretch your healthy budget further and keep the more nutritious food out of the trashcan. For example, the next time you make tacos , choose a vegetarian filling like black beans — then, use leftover taco meat to make a burrito for breakfast the next day . You're saving two meals' worth of food from getting thrown out, without adding an extra trip to the grocery store!

Stick to your Grocery list

It's always best to plan your weekly meals and grocery list before you leave for the store — but in case you forgot, there are a few ways to check on the fly. You can use the Flipp app, which helps you find coupons for items currently in your cart, or Grocery King, which scans barcodes and estimates prices.

Otherwise, it's important to stick to your list. Before you know it, your extra items can prove to be more costly than you anticipate, pushing you over budget.

Buy canned or frozen produce

For those on a budget, purchasing frozen and/or cans foods can be a great alternative to buying fresh produce. Comparatively, these items are just as nutritious but much cheaper. Examples of frozen or tinned vegetables and fruit with no added sugars or salts are peas, corn, carrots, green beans, broccoli, cauliflower, spinach and more. Just like their fresh counterparts they also provide the same amount of vitamins and minerals - bonus - these will last longer in your freezer or cupboards!

Take advantage of sales

Keep an eye out for sales and discounts on the items you use the most or have a hard time keeping in stock.

Grow your own food

Having a garden at home has its advantages: not only can you save money on food by growing your own produce, but you can also enjoy the convenience of having your favorite fruits, vegetables and herbs right in your backyard. Furthermore, it also helps reduce our impacts on the environment such as cutting down on fossil fuel emissions and plastic waste.

Easy foods to grow for beginners include onions, peppers, cucumbers and herbs such as basil or parsley. You can even grow food from your kitchen scraps for free, such as celery, lettuce or scallions.

Credits McKenzie Dillon How to Eat Healthy on a Budget, https://www.cnet.com/health/nutrition/how-to-eat-healthy-on-a-budget/

‘A sense of obligation’: College of Physicians and Penn Medicine start program to inspire young Black men to practice medicine

Tue, 14 Mar 2023 13:00:03 GMT

For some time, higher education institutions have been striving to improve diversity in the area of medicine. Thankfully, in recent years there has been an upturn in the amount of Black, Hispanic and female medical school applicants and entrants.

Shockingly, a mere 5% of physicians in the U.S. are categorized as Black or African American. Consequently, it remains difficult for young Black men to gain admission into medical school.

The program , named after Dr. Edward Holloway and Dr. DeHaven Hinkson — the College of Physicians of Philadelphia’s first Black fellows in 1952 — is eligible for high school seniors and incoming first-year college students pursuing a medical career. The program aims to provide young Black men with networking opportunities, STEM training, and mentoring.

“The number of Black male applicants within the med school pool has steadily decreased since about the 70s,” said Dennis Mashindi, program coordinator. “The issue that we’re seeing is the medical field in regards to physicians isn’t accurately reflecting the American population.”

For Mashindi, increasing the number of young, Black physicians starts with representation. And growing up, Mashindi was not surrounded by many physicians who were Black men.

“If there was anyone Black within the healthcare field,” he said, “It was a Black woman who would be a nurse.”

Mashindi will work with the College of Physicians of Philadelphia and Penn’s Perelman School of Medicine to help Black men pursue their academic careers through peer mentorship.

“The lack of proper networks and support systems to tell these people, ‘You can do it, and you will, be successful,’” he said, “I think that’s what’s very important. Introducing those types of networks early.”

Dr. Steven Handler, currently a fellow at the College of Physicians, had a very personal reason for supporting the new program.

“I’m Jewish. I have families come to me because they’ve heard I’m Jewish. They come to me and there is a kinship,” he said. “I think that people of color feel the same way when they see a physician of color. There’s a kinship, there’s a connection. There is a relationship that’s forged there that allows a better exchange of information, of trust, continuity of care, adherence to treatments.”

Dr. Horace DeLisser, associate dean for diversity and inclusion at Penn’s Perelman School of Medicine, will be one of many Black professionals that students can expect to have access to.

“It’s almost a truism that every Black male physician that I know wants to give back in some way,” DeLisser said. “They want to be able to leverage their journey and their success.”

He said that early disinterest is one of the challenges of recruiting Black men into medicine.

“The motivation for doing medicine has to be there,” he said. “I think a large part of it is just developing that passion and seeing it. Being around people who are physicians, particularly who are Black men.”

He also added that this new program won’t solve every challenge — it’s only one way to help.

“How will we ever come to a day when we don’t need this?” he asked. “If we get rid of poverty and racism, then there would be no need for it. But I think on some level what we’re dealing with are consequences of these larger societal issues.”

The Hinkson and Holloway Mentorship Program enrollment is open until Feb. 28. There are no costs associated with the program, and accepted applicants will be given a stipend.

Eight to twelve high school seniors from the Philadelphia region and incoming college freshman are needed for the program's initial cohort, which will begin in the fall of 2023. Throughout the 2023–24 academic year, there will be monthly in-person events between The College of Doctors and the University of Pennsylvania.

Credit Marcus Biddle, ‘A sense of obligation’: College of Physicians and Penn Medicine start program to inspire young Black men to practice medicine https://whyy.org/articles/black-men-in-medicine-college-of-physicians-upenn-perelman-school-of-medicine/

11 Conditions That Disproportionately Affect Black People

Sat, 11 Mar 2023 15:00:00 GMT

Unfortunately, there is a disparity between the health outcomes of African Americans and their Caucasian counterparts in the United States. This difference can often be attributed to a combination of genetics, social dynamics, and financial discrepancies.

The reality for Black individuals is that there are numerous issues that disproportionately affect them as compared to other racial groups. For example, some diseases appear more often in the Black community and even when all races experience an identical condition, Blacks tend to be more adversely impacted.

It is no secret that racial disparities exist in regards to health. In this article, we’ll explore why these disparities occur, with a particular focus on those affecting African Americans in America. We will also examine what measures could be taken to reduce these gaps between Black people and other races when it comes to certain conditions.

Causes of racial disparities in health

Economic stability : The inability to make an income or secure employment can be a major impediment to obtaining and maintaining housing, as well as having access to health services and eating healthy. Such a situation can make life extremely difficult for those affected by it.

Education access and quality : It is clear that education is a major factor in determining one's income, but it could also provide the key to leading a longer and healthier life.

Healthcare access and quality : Black people in the United States are more likely to be uninsured or underinsured than their white counterparts. They also report receiving a lower standard of care.

Neighborhood and environment : The environment around us can have a major impact on our well-being, especially when it comes to places with high levels of violence or poor air quality. Similarly, certain employment opportunities can bring an even greater risk to one's health and safety.

Social and community context : In some parts of the African American communities, a strong skepticism towards the medical profession is pervasive. For many, this feeling of distrust runs deep and has been perpetuated through generations of families.

Now let’s look at how these factors can influence Black people’s experiences with certain health conditions.

Heart disease

In the United States, African Americans face a greater risk of developing heart disease at an earlier age. Although they have lower rates than Caucasians, Black individuals are 30% more likely to succumb to this disease.

When examining the reasons for health disparities, we can note that there are oftentimes numerous complexities. However, when it comes to heart disease, there is data indicating that Black Americans are more susceptible due to higher rates of hypertension, obesity, diabetes and smoking.

How To Prevent Any Heart disease

Maintain a moderate weight.
Check your blood pressure regularly and take steps to moderate it.
Adopt heart-healthy habits.
Know your family history.

Obesity

Compared to white adults in the USA, those of African origin are more prone to obesity by 30%. This inequality is even greater when examining adolescents (50%) and females (50%). Being overweight increases one's likelihood of developing many illnesses and can result in worse prognoses with existing conditions.

This disparity often has economic and geographic causes. Disparities in income affect people’s ability to buy healthy food options. Some people may live in food deserts or spaces where physical activity is challenging or unsafe.

What you can do

Help Black children establish balanced eating habits early in life.
Support community efforts to improve access to affordable, nutritious food.
Regularly engage in physical activity

Diabetes

In the US, type 2 diabetes is twice as likely to affect black adults as white adults. When this occurs, your body is unable to create enough insulin to maintain healthy blood sugar levels. Genetic predispositions, high obesity rates, and socioeconomic circumstances are the main causes of this difference.

Complications from diabetes, like kidney disease, are also more common among Black people. Efforts to control risk factors like obesity and a sedentary lifestyle are paramount.

What you can do

Maintain a moderate weight.
Eat a balanced diet and exercise regularly.
If you have diabetes, monitor and manage your blood sugar levels to avoid complications.

High blood pressure

Around 55% of Black adults in the United States have high blood pressure, according to the American Heart Association (AHA) (hypertension). One of the highest rates ever recorded. Black people are also more likely than white people to experience it sooner in life.

Diabetes and obesity are two main contributing factors, according to the AHA. However this discrepancy might also be influenced by stress and racial discrimination.

The same strategies you use to manage other heart health risk factors can also be used to lower your risk of hypertension or, if you already have it, to manage your blood pressure.

What you can do

Eat a balanced diet, exercise regularly, and maintain a moderate weight.
Limit your intake of salt and alcohol.
Find ways to manage your stress.
Check your blood pressure regularly.

Stroke

A stroke occurs when enough blood can’t get to your brain, usually due to a blockage in an artery. As with other conditions relating to cardiovascular health, Black adults in the United States are more likely to have strokes and more likely to die from them.

High blood pressure and diabetes are major risk factors for stroke. But so are high cholesterol, stress, and smoking. A heart-healthy lifestyle can also help reduce your risk of stroke, even if you have a family history of it.

What you can do

Adopt heart-healthy habits.
Reduce the amount of salt in your diet.
Quit smoking if you do.
Know the signs and symptoms of a stroke.

Sickle cell anemia

Sickle cell anemia (SCA) is a rare genetic disease affecting hemoglobin in red blood cells. It affects how much oxygen your red blood cells can deliver to your organs and tissues.

While only 1 in every 16,300 Hispanic American babies is born with SCA, the condition affects 1 in every 365 Black newborns. About 1 in every 13 Black babies carries the gene and can pass it on to the next generation.

But disparities in healthcare access and quality can also affect people with SCA. Many have trouble obtaining the pain medications they need to manage their conditions because of racist beliefs about Black people’s perception of pain or concerns over opioid misuse.

What you can do

Know what can trigger a sickle cell crisis and avoid them.
Take any recommended medications to prevent infections.
Stay up to date on your vaccinations.

Cancer

According to the American Cancer Society (ACS)Trusted Source, Black people in the United States have higher death rates and shorter survival rates than any other racial group for most cancers.

Breast cancer : Black women are 41% more likely to die from breast cancer than white women.

Prostate cancer : Black men are 73% more likely to develop prostate cancer than white men and are twice as likely to die of it.

Colorectal cancer : Largely due to disparities in screening, Black people are 20% more likely to develop colorectal cancer. This disparity only developed in the last 30 years.

Lung cancer : Black men are 12% more likely to be diagnosed with lung cancer than white men. Both Black men and women are more likely to be diagnosed younger.

Multiple myeloma : This blood cancer is twice as common in Black people than in white people.

What you can do

Screen for cancers when recommended for your age and level of risk.
Quit smoking to prevent the 19% of cancers caused by tobacco use.
Receive vaccinations that can protect you against certain cancers.
Make manageable lifestyle adjustments to reduce your cancer risk.

Kidney disease

Kidney failure is more than three times more common in black Americans than in white Americans. Individuals of color have greater rates of risk factors, which is what they blame for this. These risk factors include high blood pressure, diabetes, and obesity.

The estimated glomerular filtration rate (eGFR) test is used by doctors to evaluate kidney function. But this test frequently suggests that Black people have kidney function that is higher than theirs. Delays in identification and treatment may result.

Early detection is the secret to management. Yet, because a disproportionate proportion of People of Color lack access to decent healthcare or are uninsured, many do not find out they have kidney disease until it is advanced.

What you can do

Consider getting an eGFR test if you have any risk factors for kidney disease.
Choose dietary options that support your kidney health.
Stay active to lower your risk of kidney disease and other conditions that increase your risk.

Asthma

Asthma occurs when the airways in your lungs narrow, making breathing difficult.

It is not surprising that children in areas with low air quality are disproportionately affected by this ailment. Environmental racism has targeted black communities, exposing them to greater levels of air pollution.

According to the Asthma and Allergy Foundation of America, asthma affects Black Americans 50% more frequently than White Americans. Also, they have a five-fold increased risk of visiting the emergency room and a three-fold increased risk of dying from asthma.

What you can do

Avoid smoking and exposure to secondhand smoke.
If you have asthma, develop an action plan to help keep your symptoms under control.
Talk with a doctor about an asthma education program. There may be options catered to you.

COVID-19

The COVID-19 pandemic's early months brought racial disparities in our nation's healthcare system and general population into sharp focus.

Black people were more than three times as likely as white persons to be admitted to the hospital for COVID-19 in May 2020. They also passed away about twice as frequently.

What you can do

Keep up to date with your COVID vaccinations, including boosters.
Consider wearing a mask during indoor group gatherings.
Manage underlying conditions that can increase your risk of serious illness from COVID.

HIV and AIDS

In the 1980s, African Americans were hardest hit by the HIV and AIDS pandemic. Now, that inequality is even more obvious as 42% of all new HIV diagnoses in the US are given to Black people.

The Kaiser Family Foundation claims that the effect is most noticeable in young individuals, males who have sex with men, and women. Southern states are home to almost two-thirds of Black Americans who are HIV-positive adults and adolescents.

Since the 1980s, HIV treatment options have dramatically improved. The amount of virus in your body can be reduced by antiretroviral medication to virtually undetectable levels. As a result, there is a lesser possibility of spreading the infection.

What you can do

Use a condom or other barrier method to protect yourself and others from HIV transmission.
Consider taking PreP if you’re at risk of HIV exposure.
If you have HIV, stick to your treatment plan to avoid the virus becoming resistant to the drugs.

Finding culturally competent care

79% of African American adults polled by the Pew Research Center in 2022 believed they were less likely to receive sophisticated medical treatment from doctors. Many who responded said they felt rushed, mistreated, or that their sorrow wasn't being addressed seriously.

Finding a medical expert who is familiar with the particular health issues that Black people in America face can be beneficial.

Numerous healthcare organizations are attempting to improve their level of cultural competency. Several healthcare providers also have the training and experience required to comprehend your particular medical needs and provide you with the care you deserve.

A 2019 study found that Black men had improved outcomes when they saw Black doctors. The men were more likely to discuss other health issues and undergo preventive screenings. The doctors were more likely to take detailed notes.

But according to the Association of American Medical Colleges, Black doctors account for only 5.0% of all active physicians. Finding someone with lived experience can be challenging. Here at BPHN, you will get treated by someone who looks just like you; request a doctor today!

The reasons why some health conditions are more common among Black people are complex and interconnected. We need overarching changes in our political, social, economic, and medical systems before we can really close the gap.

But until then, there’s much we can do on our own to take control of our personal health. That means understanding our risk, making healthy life choices, and taking appropriate actions to prevent or manage these conditions.

And remember — it’s always okay to advocate for the care you need and deserve.

Credits A. L. Heywood Health Disparities in the Black Community, https://www.healthline.com/health/health-disparities-in-the-black-community

Essential Healthy Lifestyle Tips That Everyone Can Follow

Tue, 07 Mar 2023 14:00:08 GMT

Living a long life can be achieved with healthy lifestyle habits. Balancing daily tasks while trying to stay healthy is not an easy feat, but it can be done. In fact, minor modifications in your day-to-day activities have the biggest impact on your well-being.

Good health encompasses both mental and physical health as well as emotional stability. To ensure longevity, it is essential that good health is made a priority in your way of living. Adopting these healthy lifestyle tips will lower the risk of developing chronic diseases and other ailments.

Healthy Lifestyle Tips for Happy Living

How you view yourself and your level of self-confidence are linked to your perception of yourself and your ability to care for your physical and mental health. To maintain good health, it's important to adopt a healthy lifestyle.

But making healthy choices can be difficult. It can be challenging to find the time and energy to prepare nutritious meals or exercise regularly. However, your efforts will pay off in numerous ways for the rest of your life.

Explore these wellness tips to discover how you can make minor adjustments to your daily routine that will benefit you in the long run:

1) Make Healthy Food Choices

Building a strong foundation for your health starts with making smart choices. Everything you consume affects your health, so it's vital to prioritize fruits and vegetables in your meals. Begin by dedicating half of every plate to these nutritious options. Eating five servings per day is recommended, but don't feel restricted to eating them raw. Fruit and vegetables can be prepared in delicious ways that make them even more enjoyable!

2) Never Skip Meals

This is one of the most important healthy lifestyle tips. Skipping meals can cause extreme hunger, which frequently leads to overeating. If you are short on time, snacking in between normal meals can be helpful.

Skipping meals, particularly breakfast, can cause ravenous cravings that frequently culminate in uncontrollable overeating. While between-meal snacks might help reduce appetite, they shouldn't be substitutes for regular meals. Yogurt, a serving of fresh or dried fruits or vegetables (such as carrot sticks), unsalted nuts or possibly some bread topped with cheese could be selected as snacks.

3) Regular Exercise

Find time through out your day to exercise. Do you often feel drained by the middle of the day? Have you ever become exhausted performing routine tasks like grocery shopping or housework? Adults are advised to engage in at least 150 minutes of moderate-intensity physical activity per week. Contrary to popular belief, this will increase your energy balance rather than decrease it. Exercise reduces stress and tension, builds endurance and muscle strength, and makes your body more effective at other physical activities.

4) Learn to Manage Stress

Physical as well as mental well-being determines the health of an individual. So, the next healthy lifestyle tip concerns mental stress.

Numerous ailments, including migraines and heart issues, are known to be exacerbated by stress. Find ways to relax, whether it's taking a hot bath, drawing, walking for a long time, working in the garden or watching a funny movie.

Talking to your friends and family members is a good technique to get rid of bad thoughts. You can release tension and experience rapid stress relief by talking to trusted individuals about how you're feeling.

5) Stay Hydrated

The key to living a healthy life is to always stay hydrated. Water assists with blood flow, toxin clearance from the body, and temperature regulation. Therefore, remember to always stay hydrated!

Avoid sugary beverages like Coke, which contain up to 17 teaspoons of sugar for every 20 ounces of the beverage! Sugar is a source of ineffective calories that depletes your body's store of vital vitamins and minerals.

6) Quit Smoking

Accepting healthy lifestyle tips includes bidding adieu for bad habits as well.

The only healthy alternative when it comes to tobacco is giving it up. Although giving up nicotine and tobacco might be extremely difficult, there are many options available to assist you. When it becomes difficult to refrain from smoking, you can join a support group, develop methods of suppressing cravings, and remind yourself of the health advantages of quitting tobacco.

7) Getting Enough Sleep Every Night

If you've ever contemplated ways to enhance the quality of your sleep, you may be familiar with the concept of sleep hygiene. Sleep hygiene pertains to healthy habits that promote restful sleep. Despite being frequently overlooked in our fast-paced society, obtaining sufficient sleep can have a direct and beneficial impact on both your physical and emotional health.

Establishing a regular sleep schedule, going to bed at the same time each night and waking up at the same time each morning, can train your body to develop a sleep routine. You may naturally feel tired at bedtime and wake up in the morning without needing an alarm.

Understand that it's never simple to decide to change your life. It can be difficult and even discouraging at times to break bad habits and establish good ones. However, it's not entirely impossible.

With these healthy lifestyle tips, you can take your first steps towards a healthy lifestyle. Take it one step at a time.

Credit Divya Essential Healthy Lifestyle Tips That Everyone Can Follow, https://www.sportskeeda.com/health-and-fitness/essential-healthy-lifestyle-tips-that-everyone-can-follow

4 Ways To Support Black People’s Mental Health

Sat, 04 Mar 2023 15:00:01 GMT

The ongoing trial of those accused of killing Ahmaud Arbery has stirred up traumas that African Americans have experienced time and time again; memories of Black men being killed at the hands of police or by individuals claiming to be on behalf of official authorities. This is a narrative that is sadly all too familiar within the African American community.

While the testimony and evidence from recent trials pain the majority of people, African Americans find it overwhelming, and Black men find it more agonizing as they see their fundamental humanity reflected in each case.

“Sometimes you are visualizing you,” said Paul Bashea Williams, lead clinician and owner of Hearts in Mind Counseling in Maryland’s Prince George and Montgomery counties. Ninety percent of his clients identify as Black.

Among the private concerns Black men have shared with Williams are “anxiety around leaving the house” and “depression over not having control over one’s life.”

With each killing of a Black person captured on screen, African Americans are fighting harder than ever to protect and prioritize their mental health.

And Black men and women are exhausted.

According to Williams, his clients are exhausted to the point of becoming “numb.”

He says this feeling has caused his clients to “lose a sense of hope – and stop practicing what is needed to maintain self-care.”

“They are losing hope that change will come or something will shift in how we are viewed and treated,” he said.

But Williams urges his clients to push back against that exhaustion.

“Stay connected to your thoughts and emotions around what’s happening,” he said. “And challenge the automatic thought that this is never going to change.”

He also offers four additional ways to support mental wellness.

Take a moment to be present with yourself and to name the feelings and experiences you may be having, Williams suggests. To begin, ask yourself “what am I experiencing now?”

The answer to that question may be fatigue, headaches, feelings of helplessness and hopelessness, irritability and anxiety.

Emotional and physiological responses can be helpful gauges of knowing when enough is enough.

“If I know what is happening in my environment , I can allow myself to make shifts,” he said.

A trusted support team is helpful in gently identifying changes you may not readily see in your mood or behavior. The therapist is clear that one’s self-care community must be grounded in relationships they can trust.

Helpful communities can flourish online through group texts and at socially distanced meetings.

In his practice, Williams helps clients identify ways to care for their mental health in their everyday lives.

One way to do this individually is to take an internal inventory of moments when you historically experienced joy.

Williams mentions that, culturally, Black people are often taught to care for others ahead of themselves while balancing the pressures that come with daily life.

“We have to have self-advocacy. We have to prioritize ourselves,” he said. “And it is not selfish.”

To begin this process, Williams suggests asking yourself, “What are the things I liked growing up?” and “What are the things I like now?”

Williams says this step is often unfamiliar for men.

When asking male clients, “What does your self-care look like?” he’s often met with blank stares and hesitation.

“They were like, ‘Man, I don’t know what that is,’” he said.

Seeing this need among his clients and social media following, Williams created a men’s self-care calendar to help men rediscover their own individual needs.

The next step is to create boundaries to prioritize needs. For example, Williams says using the “do not disturb” option on a phone is one way of “putting the responsibility on the boundary.”

“Boundaries allow you to protect yourself,” he said. “Boundaries are like a set of rules that you have in order to function, and to have healthier experiences with people, places and things.”

“It is important for the Black community to get into therapy,” Williams said.

He recommends finding a therapist whom you trust and who fits with you.

“Your first therapist might not fit,” he warned.

When seeking a clinician, he encourages individuals to try out therapists. He also recommends pushing back if you feel you aren’t getting enough in sessions.

“Be empowered to find another therapist,” he said. “Say, ‘Hey, I don’t feel like I am getting what I need. Can we try something else?’”

And if your therapist isn’t working out, Williams recommends acknowledging it and finding someone who may be a better fit.

To work with Mr. Williams directly please visit our mental health page and request to see a black therapist today!

Credit Abraham ASK A BLACK THERAPIST: 4 WAYS TO SUPPORT BLACK PEOPLE’S MENTAL HEALTH, https://voonze.com/ask-a-black-therapist-4-ways-to-support-black-peoples-mental-health/

Black Mental Health Experts Share Burnout Prevention Tips for 2023

Tue, 28 Feb 2023 14:00:15 GMT

In today’s world, it’s not uncommon for people to feel overwhelmed by the amount of tasks that must be accomplished in a day — especially in the lives of modern-day business owners who have multiple responsibilities and obligations.

We are also still very much impacted by the major shifts made by the COVID-19 pandemic, which ushered in significant changes to our daily routines. Burnout from our daily lives can come without warning.

Here are some tips from black mental health and wellness professionals on how to prevent burnout and find balance in our professional lives, while also working to reach goals in our personal lives.

Seek out community - Take time to cultivate relationships in person. Developing meaningful connections with others, be it for mentoring, professional growth or emotional support, often come about through regular face-to-face interactions in the workplace. Such interactions provide a great opportunity to build strong and lasting bonds with those around you.

Practice visualization and meditation - Stress and anxiety can be overwhelming at times, but there are ways to help manage them. Practicing meditation and being mindful of your thoughts can be a great way to find inner peace.

Create boundaries - While you may not have much control over the scheduling demands set by the workplace, you do have control over the amount of additional stimulation and engagement you practice outside the workplace.

Take regular breaks from screens, and get outside - Incorporating a mindful walk into your daily routine is an excellent way to provide your eyes and brain some much-needed respite from the constant bombardment of digital screens. Numerous studies have demonstrated that spending time in nature has numerous positive impacts on both mental and physical well-being.

Find support - Ask for help when needed; this could involve talking to a therapist, counselor, or coach for support. Try not to feel discouraged if it takes time to rediscover your bliss.

At the Black Physicians and Healthcare Network we offer mental health services for Montgomery County residents for more information click here .

Credit BLAC Staff "Black Mental Health Experts Share Burnout Prevention Tips for 2023", https://www.blac.media/health-beauty/black-mental-health-experts-share-burnout-prevention-in-2023/

Heart Health Tips for Women ❤️

Sat, 25 Feb 2023 15:00:05 GMT

Since February is Heart month, did you know that heart disease is the leading cause of death for women in the United States?

Women can take steps to maintain good heart health by following these tips:

Exercise regularly : Engage in at least 30 minutes of moderate-intensity exercise daily, such as brisk walking. This is one of the most important things you can do for your heart health.
Eat a healthy diet : Consuming a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help improve heart health. Limit processed foods, sugar, and saturated and trans fats.
Manage stress : Chronic stress can negatively affect heart health, so finding ways to manage stress in your daily life is essential. Exercise, meditation, yoga, or simply doing something enjoyable can help.
Stop smoking : Smoking is a significant risk factor for heart disease, so quitting smoking is one of the most critical steps for your heart health. Talk to your doctor about ways to stop, such as nicotine replacement therapy or counseling.
Control blood pressure and cholesterol : High blood pressure and cholesterol levels can increase the risk of heart disease, so monitoring these levels and working with your doctor to manage them is essential. Lifestyle changes, such as a healthy diet, exercise, and medications, may be necessary.
Maintain a healthy weight : Being overweight or obese can increase the risk of heart disease, so it’s important to maintain a healthy weight. This involves balancing calorie intake with physical activity and working with a doctor or dietitian to develop a healthy eating plan.
Get enough sleep : Getting enough sleep is crucial for overall health, including heart health. Aim for 7-8 hours of sleep per night, and talk to your doctor if you have trouble sleeping.

By following these tips and working with your doctor, women can help maintain good heart health and reduce the risk of heart disease. Remember to make heart health a priority and prioritize physical and emotional well-being.

Credit Rebecca Barnes, Publisher Prince William Living Heart Health Tips for Women, https://princewilliamliving.com/heart-health-tips-for-women/

‘Hustle Culture’ is hurriedly impacting Black health

Tue, 21 Feb 2023 14:00:22 GMT

Hustle culture has been an essential part of being Black in America. It’s hard not to normalize seeing Black people work multiple jobs to survive, let alone fighting that uphill battle for access to the middle class. The grind might seem like it eventually “pays” dividends, but it has an adverse effect on mental health.

Hustle culture is the idea that to achieve success, one must continuously prioritize work. This is extremely popular among younger generations. Black people are overworked and underpaid, and over time, the hustling pushes for continued burnout and poor health.

Bankrate states that 45% [estimated 70 million people] of working Americans report having a side hustle along with a full-time job. Among millennials, that statistic rises to 50%. Reasons include needing to make extra money to make ends meet, while others plan to use the money for savings or additional disposable income.

In 2019, the World Health Organization chartered workplace burnout as an occupational phenomenon, describing burnout as a “syndrome” conceptualized as resulting from chronic workplace stress that hasn’t been successfully managed.

Research conducted in 2018 by Current Cardiology reported that people who worked more than 50 hours per week had an increased risk of cardiovascular and cerebrovascular disease. It also can cause high blood pressure due to excessive psychological activation and stress.

That is why the viral trend “quiet quitting” or, in theory, “Acting your wage” — doing the essential of what you are paid to do and nothing extra, is what younger workers are doing today to address their mental health concerns. Putting self-care first, declining additional responsibilities outside their pay grade.

Former First Lady Michelle Obama once said that Black people had to “work twice as good to get half as far.” Black people continue to face financial and economic challenges due to the country’s history of systemic racism and discrimination.

The term has transformed as years pass and technology advances. In the passage of Malcolm X’s 1965 autobiography, he wrote that “everyone in Harlem needed some kind of hustle to survive,” or anything that could help the poor Black man make ends meet, whether it be selling drugs or illegal gambling.

People are working longer, taking on more tasks, and accepting multiple jobs that pay low wages, which force individuals to take on side gigs to survive.

Health Implications

Ja’Vonnie Partlow is an Austin-based HR Professional and entrepreneur. Originally from Boston, her journey to becoming a six-figure earner was both a rewarding and challenging one. Growing up in extreme poverty meant that she had to work harder for a comfortable lifestyle. Her efforts led to burnout.

“With hustle culture, I always felt like I wasn’t doing enough with just one stream of income. I would see people making money and having a bunch of businesses, and it became overwhelming. I felt guilt,” she said. “I started venturing into different things, got a second job, traded stocks. It got overwhelming. I told myself that I had to focus less on hustling and more on moving effectively and efficiently.”

She recalled a period during the COVID-19 pandemic when she experienced daily bouts of anxiety working a job that she outgrew professionally but was stuck.

“I remember saying aloud how much I hated what I do. I was a high performer, but I started to avoid doing easy tasks because I was so burnt out. I felt stuck,” Partlow said. “There was hiring freezes everywhere, and I hadn’t tried to learn any new skills. Not only was I stagnant, but I wasn’t qualified doing anything but the job I was doing. I developed insomnia, gained weight, stopped exercising, and didn’t have the tools to get through it.”

Research has shown that increased stress levels lead to reduced professional productivity. Your body is wired to react to stress. When your body faces demand each day, the body treats these minor hassles as threats.

Jessica Jackson, PhD., a Houston-based licensed psychologist, said burnout can lead to far more health complications.

“There is ‘hidden curriculum’ in the workplace for first gen Black students [people]. There is this expectation that we should know how to navigate these spaces when we are the first ones to uplift our families out of financial struggle, she said.

“Feeling hypervigilant, low mood, hypertension, and headaches slowly manifests psychologically too. Your body is in a constant fight, flight, or freeze mode.”

Dr. Bettina M. Beech, a clinical professor of population health at the University of Houston, said that young people should bridge the gap of understanding between how young people cope with mental health challenges versus the older generations.

“Young people are bold with setting boundaries while my generation had to keep pushing through the burnout; however, the world isn’t going to change as quickly as maybe their generation has established. We don’t want young people to lose out on great opportunities that could help them advance in their careers. People will always have to unlearn and relearn,” Beech said. “What is meaningful work for you? What does an excellent quality of life look like? Decide what those are and pursue them.”

Dr. Jackson said experiencing burnout doesn’t need to be dealt with alone.

Get connected with a black therapist . Find someone to help you develop a framework to get you focused and back on track,” she said. “Also, learn to check in with yourself and don’t ignore the signs. It’s mind-body connection. Take a few minutes to breathe and check in with what’s going on with your body. Give yourself compassion.”

Credit Laura Onyeneho (Houston Defender) ‘Hustle Culture’ is hurriedly impacting Black health, https://www.stlamerican.com/business/hustle-culture-is-hurriedly-impacting-black-health/article_ed1499ae-9f1d-11ed-84c2-b3f11f4e71a8.html

Breaking the Cycle of Chronic Disease

Sat, 18 Feb 2023 15:00:00 GMT

A groundbreaking effort is underway to try to break the cycle of chronic diseases in families and communities of color in Montgomery County. The non-profit group Global Sustainable Partnerships, with help from the Black Physicians and Healthcare Network and Howard University School of Medicine, has created a unique program that will enroll 40 high school students in an after-school, 9-week course at Howard University School of Medicine. It begins on Feb. 22.

The goal of the course is simple; to provide young people with the knowledge and the skills they need to live a healthy lifestyle. However, the course will provide much more than teaching students the importance of choosing healthy foods and exercising.

Students will learn to become self-advocates by learning about the importance of yearly checkups, including dental and eye appointments. While the students are learning these new lifestyle skills, they will also take on the teacher or mentor role.

Each student will be paired with a family member or someone in the community who is struggling with a chronic illness. Those students will work in their communities to effect change by sharing their knowledge.

“The reason this program is so important is because it does so many things, which I’m just so excited about. One, it exposes students about chronic illnesses that plague black and brown communities, diabetes, high blood pressure, heart disease, you name it. And a lot of our family members have it. And so we do not want these kids to grow up, and have the same fate,” Kimberly Fogg, founder and CEO of Global Sustainable Partnerships, said.

Partnership with Howard University School of Medicine

Medical residents at Howard University Hospital will meet with the students weekly and teach them about chronic illnesses such as diabetes and heart disease. The residents also will provide students with a roadmap to help with prevention and treatment.

“The students are going to be exposed to the doctors and that also opens up the door for mentorship opportunities for these kids. It also opens up the door to get them career ready, right? Maybe perhaps they might be interested in going into the medical field,” Fogg said.

“We realized that during COVID, there were not enough black and brown health workers in our communities to start doing the outreach and raising awareness. So this is really preparing these kids, and it’s giving them an opportunity to be exposed to universities, giving them an opportunity to be exposed to medical professionals, it’s getting them exposed to people who look like them, that are medical professionals,” Fogg added.

While this program is just getting off the ground, Fogg hopes it will expand. She knows change does not happen overnight, but she believes younger generations can lead the way.

“I’m hoping we are creating a community of health and wellness, and starting with the kids so that when they grow up there will be a behavioral change and an attitude change. I want them to have this, as part of their DNA, so when they grow up, they will know what to eat and to have some form of moving,” Fogg said.

Students will learn the skills of living a healthy lifestyle, and they will be taught how to pass on their knowledge in an encouraging way.

“We’ve got to train them in a way where it’s loving. It is part of using the dialogue that we know is positive so people will want to participate,” Fogg said.

Once students train either a family or community member, Fogg hopes the family or community member will take it upon him or herself to train other family members and friends. She said that is how this initiative will grow.

When the program concludes later this spring, Howard University School of Medicine will host an awards ceremony where students will receive a certificate and some gifts for participating. The hope is that the students and their mentees will attend and share what they learned from this experience.

Credits Liz Feldman Breaking the Cycle of Chronic Disease, https://www.mymcmedia.org/cycle-of-chronic-disease/

Racial disparities can affect brain development in Black children, new study finds

Tue, 14 Feb 2023 14:00:00 GMT

In the American Journal of Psychiatry study, Black children showed lower amygdala, hippocampus and gray matter volumes compared with white children.

Structural racism creates barriers in housing , employment and economic opportunity for Black people and other people of color. Now, a new study has found it can also have a harmful impact on children’s brain development.

The study , published Wednesday by the American Journal of Psychiatry, found that Black children are disproportionately exposed to adversity in early life, which may contribute to race-related differences in brain structures as compared to white children.

“These findings offer another chilling reminder of the public health impact of structural racism and how crucial it is to address these disparities in a meaningful way,” Nathaniel Harnett, M.D., an assistant professor in psychiatry at Harvard Medical School who led the study, said in a press release.

According to data compiled from 1,786 Black and 7,350 white participants ages 9 to 10, racial disparities were reflected in differing adversity outcomes for each group. Factors including marital hardship, neighborhood disadvantages and trauma history led to greater disadvantages for Black children, particularly affecting the prefrontal cortex, a region of the brain that controls cognitive functions, including problem-solving, impulse control and the ability to regulate thoughts and emotions.

The racial disparities, the study’s authors write, are not random, but the result of structural inequalities, a consequence of factors like slavery and segregation, that “reinforce themselves through societal norms and practices,” the study said.

Income was the greatest factor reflected in the disparities of gray matter development, confirming data from previous studies on how low socioeconomic status and low income can negatively affect the brain.

“Our research provides substantial evidence of the effects structural racism can have on a child’s developing brain, and these small differences may be meaningful for their mental health and well-being through adulthood,” Harnett said. The researchers added that those illnesses later in life may include depression, anxiety, substance abuse, suicide and violence.

“These findings may just be the tip of the iceberg,” said Harnett.

Credit Claretta Bellamy, Racial disparities can affect brain development in Black children, new study finds, https://www.nbcnews.com/news/nbcblk/study-racial-disparities-can-affect-brain-development-black-children-rcna68641

5 Exercises to Naturally Treat Your Anxiety and Depression

Sat, 11 Feb 2023 15:00:00 GMT

Exercise isn't just for your body. It's for your mental health, too.

Exercise is the ultimate wellness tool. It is important for keeping our bodies healthy and can work wonders for your mind. Regular exercise can help boost your mood and relieve depression and anxiety symptoms. It also can serve as an outlet for your attention and stress.

Why should you exercise for mental health?

Exercise makes you feel good about yourself. When I say exercise, I don't only mean hitting the gym and pumping iron. Exercise is anything that gets you moving. You don't have to leave your house to boost your mental wellness with physical activity.

Benefits of exercise on your mental health:

Improved body image
Better mood
Lower depression and anxiety symptoms
Reduced symptoms of ADHD
Higher self-esteem
Sense of accomplishment
Increased self-confidence
Sense of pride

No one type of exercise will unlock good mental health. This means you have the flexibility to find something that fits your life. There is no bar to meet -- any amount of movement counts. However, researchers note that more exercise will increase the payoff.

Exercises to boost your mental health

Walking

For many people, walking is their go-to mental health exercise. It's one of my favorites since it's relatively low-impact, and you can do it anywhere. Walking can help ease stress, relieve anxiety symptoms and promote positive thoughts. If you want the best results, walk outside and soak in the greenery. Nature walks have been found to reduce anxiety.

It doesn't have to be a long walk; studies show that as little as 15 minutes of walking can decrease your risk of becoming depressed by 26%.

Running

If you're looking for a more intense form of exercise for mental health, try running. Our brains flood with endorphins that boost our mood when we run. It's what people call a "runner's high." Studies have found outdoor exercise to be an effective treatment alternative to antidepressants.

Consistent running can also make it easier to fall asleep and increase sleep quality, which is essential for lowering anxiety and depression symptoms.

Strength training

Try strength training if you'd like the added benefit of building muscle while healing your mental health. It can lower the risk of developing depression or relieve existing symptoms. You also get the satisfaction that comes with meeting strength goals.

Strength training doesn't have to mean going to the gym and lifting weights. You can easily build strength at home with free weights, resistance bands and your body weight.

Yoga

Yoga not only helps get your body moving but gives you a chance to reflect and meditate. That's why we think it's one of the best exercises you can do to boost your mental health. Focusing on your breathing can eliminate bad mental health habits like thought loops and negative thinking. The controlled breathing activates your parasympathetic nervous system, which puts you in a state of relaxation. It does this by lowering your heart rate and blood pressure.

Dancing

Dancing is another exercise option that can significantly reduce anxiety. It can also increase self-esteem. Like yoga, you can choose the type of dancing you'll do -- there are benefits to all of them. If you're not a ballet dancer, try tango or free-flow movement.

Practical tips to start exercising for mental health

Getting started is the hardest point. Here are some strategies to make exercise a staple in your routine.

Choose an activity you enjoy: Try not to think about exercise as something you have to do. Instead, view it as another tool you use on your wellness journey.

Set realistic goals: Going too far with exercise can negatively impact your mental health, especially if you set goals for yourself that you can't reasonably meet. Set small goals that you can build on as you grow. Remember, you have nothing to prove to anyone other than yourself.

Reward yourself: Rewarding yourself for completing a workout is a great idea to make it a habit. It doesn't have to be anything big -- maybe an extra episode of your favorite show or a bubble bath.

Make it a social thing: If you're someone who thrives when you have accountability, make your exercise a social activity with friends.

Exercise is an excellent tool to manage the everyday symptoms of mental health conditions. However, exercise is not intended to replace therapy and medication for those who rely on them to function.

Credit Taylor Leamey "5 Exercises to Naturally Treat Your Anxiety and Depression", https://www.cnet.com/health/mental/5-exercises-to-naturally-treat-your-anxiety-and-depression/

New medical school to address shortage of black doctors

Tue, 07 Feb 2023 14:00:00 GMT

African-Americans account for only about five per cent of medical doctors in the US, even though they make up 13 per cent of the population.

Xavier University in New Orleans, Louisiana, the only Catholic “Historically Black College or University” in the United States, announced plans to start a school of medicine to help address the shortage of black doctors in the country.

The school will work with Ochsner Health System, the largest non-profit health system in Louisiana, on plans to open the school within five years.

“Our work with Ochsner and other partners who hold close to their hearts a vision of healing a broken world is a testament to Xavier’s mission to promote a more just and humane society,” said Dr Reynold Verret, president of Xavier University of Louisiana.

“Xavier was bestowed that mission by our founders St Katharine Drexel and the Sisters of the Blessed Sacrament almost a century ago.

“Our dedication to preparing more Black health care professionals in our fight against health inequity is our answer to the call of our nation’s critical need and makes their legacy proud.”

Xavier’s College of Pharmacy has worked with Ochsner Health previously to establish more clinical training sites for pharmacology students.

The two organisations also partnered during the Covid-19 pandemic to create a centre that focuses on issues of health equity across demographic groups.

“Ochsner has a long and rich history of excellence in medical education, and we are honoured to continue our work with Xavier to improve the health of our state and region,” said Pete November, CEO of Ochsner Health.

“The Xavier medical students will get outstanding clinical training in our integrated health care system, and this significant expansion of our partnership with Xavier demonstrates our commitment to training the next generation of health care providers to solve the critical shortage of physicians in the United States and meet the needs of the diverse communities we serve.”

Louisiana has long been one of the nation’s most ethnographically diverse states.

Only about five per cent of medical doctors in the US are African-American, according to some studies, even though 13 per cent of the population is African-American. Latinos, who account for 19 per cent of the population, are only six per cent of all doctors.

Xavier has graduated more Black students who go on to get graduate degrees in medicine than any other college in the country.

Credit Michael Sean Winters "New medical school to address shortage of black doctors in US", https://www.thetablet.co.uk/news/16446/new-medical-school-to-address-shortage-of-black-doctors-in-us

Appendicitis Often Spotted Later in Black Patients

Sat, 04 Feb 2023 15:00:00 GMT

While appendicitis is a common emergency, Black people experiencing its symptoms more often have a delayed diagnosis.

But that doesn’t happen in lower-quality hospitals that serve more Black patients, according to new research. There, Black people are diagnosed more quickly.

“There is clearly a benefit to patients being treated in predominantly minority-serving hospitals when they are having symptoms of appendicitis,” said senior author Dr. Anne Stey . She is a surgeon and assistant professor of surgery at Northwestern University Feinberg School of Medicine, in Chicago.

Symptoms of appendicitis include sudden pain that begins on the right side of the lower abdomen; pain that worsens if you cough, walk or make other jarring movements; nausea and vomiting; and loss of appetite.

A delayed diagnosis is linked to complications requiring longer hospital stays and increased return to the hospital within 30 days after the appendix is removed.

The new study included data from more than 80,000 patients, aged 18 to 64. They had appendectomies in 2016 or 2017 in Florida, Maryland, New York and Wisconsin.

The researchers found that diagnosis delays were less common in hospitals serving populations that were greater than 50% Black or Hispanic people compared to those where they represented less than 25%.

Nearly half of patients in the study who initially had a delayed diagnosis eventually were diagnosed and had surgery at a different hospital.

“It may be hospitals that are more used to serving racial-ethnic minority patients are better at diagnosing them, because they’re more culturally informed and have a better understanding of these patients,” Stey said in a Northwestern news release.

The researchers concluded that racially integrating hospitals would provide better clinical care and a more sustainable health care system.

Hospitals that have a higher proportion of uninsured or publicly insured patients receive lower reimbursements. Minorities are more often in these lower-reimbursement groups, the study authors noted.

“The lower reimbursements to hospitals serving Medicaid patients creates an unsustainable system,” Stey said. “We have a two-tiered health system. By racially integrating hospitals, our health care system would be able to provide better clinical care to all patients, but also create a more sustainable health care system.”

More than 250,000 Americans a year are diagnosed with appendicitis. Delays can lead to a perforated or ruptured appendix. This leads to more infections after surgery and other complications.

The researchers plan to investigate the cost implications of delayed diagnosis.

The new study was published Jan. 18 in JAMA Surgery.

The research was funded by the American College of Surgeons and the U.S. National Heart, Lung, and Blood Institute of the National Institutes of Health.

Credit Northwestern Medicine "Appendicitis Often Spotted Later in Black Patients", https://www.djournal.com/lifestyle/health/appendicitis-often-spotted-later-in-black-patients/article_a1a9c122-fe5f-5550-81ba-3e3663e83f30.html

10 Ways To Intentionally Celebrate Black History Month

Tue, 31 Jan 2023 14:00:01 GMT

It is that time of the year again where we recognize Black Americans' history, culture, and contributions.

This February is an opportunity to reconcile with the past, pave the way for a more just future, and celebrate all the amazing figures who have taken their place in the annals of Black History.

Many of us are woefully unaware of the depth, breadth, and relevance of Black history. While we still work to remind our loved ones and colleagues that the need for racial justice is as present and persistent as ever, it's also difficult to comprehend just how recently so much of Black history has taken place.

In fact, the origins of Black History Month developed just a little over 60 years after the 13th Amendment was ratified. In 1926, the Association for the Study of African American Life and History sponsored a national “Negro History Week,” coinciding with the birthdays of Abraham Lincoln and Frederick Douglass in the second week of February.

5 Facts About Black History Month

Before it was Black History Month, “Negro History Week” was created by Carter G. Woodson , an African American historian, scholar, educator, and publisher. He is considered the “Father of Black History.”

Initially, the intended purpose of “Negro History Week” was to encourage coordinated teachings of Black history in America’s public schools , although it took a little while to catch on.

President Gerald Ford was the first to officially recognize Black History Month , in 1976.

Before it was officially recognized by the president, students and educators at Kent State first celebrated Black History Month in February 1970.

While you can certainly celebrate Black history anywhere at any time, only a few other countries formally recognize the holiday abroad. This includes Canada, Ireland, the UK, and the Netherlands.

10 Activities & Ideas to Honor Black History Month

Watch a documentary about the Black experience.

Whether you want a primer on Black history, or you want to dive into a specific niche (like music, film, or activism), there’s almost certainly a documentary out there for you to check out. Here are a few films for recommended viewing this month:

Listen to a podcast.

Podcasts are a great way to learn new things and hear from diverse voices, whether you’re on the go, doing some housework, on the treadmill — or just lounging!

While there are countless amazing podcasts by Black producers and creators, here are a few that stand out for Black History Month listening:

Read books written by Black authors.

Whether you want to continue your anti-racism syllabus , enjoy the classic poetry and prose of Audre Lorde, or you’re looking for a new novel, add some Black writers to the top of your reading list ASAP.

As always, here are a few speedy suggestions to get you started:

“ Four Hundred Souls: A Community History of African America, 1619-2019 ” by Ibram X. Kendi and Keisha N. Blain
“ Rest Is Resistance: A Manifesto ” by Tricia Hersey
“ Sister Outsider: Essays and Speeches ” by Audre Lorde
“ Grand Union: Stories ” by Zadie Smith
“ All about Love: New Visions ” by bell hooks
“ Black Futures ” by Kimberly Drew and Jenna Wortham
“ Bad Feminist ” by Roxane Gay
“ Call Us What We Carry: Poems ” by Amanda Gorman

Pick a handful of Black leaders throughout history and learn more about them.

While we’re always in favor of learning more about folks like Rosa Parks, Martin Luther King Jr., or Malcolm X, we urge you to spend some time this Black History Month learning about lesser-known helpers in history.

Some options could include Claudette Colvin , another activist who refused to give up her seat to a white passenger on a bus; Shirley Chisholm , the first Black congresswoman in America; or Bayard Rustin , a close advisor to Martin Luther King Jr. and a leader in both civil and gay rights.

Learn about Black music history.

So much of modern music is built on Black history. Whether you’re a fan of jazz, hip hop, or even rock ‘n’ roll, you can thank Black musicians and culture makers for the tunes you hold so dearly.

Explore the Black Music History Library to find a “living collection of books, articles, documentaries, series, podcasts and more about the Black origins of traditional and popular music dating from the 18th century to present day.”

Support Black-owned businesses.

Folks, it’s time to spend your dollars like it’s June 2020. In fact, why don’t you make a habit of supporting Black-owned businesses all the time?

We encourage you to shop Black-owned for the fun stuff, but also to find Black retailers and service providers you can support with many of your regular purchases, too. Maybe you can hire a new accountant for tax season, find a new shop to buy your skincare products, or even stop into a local market to shop your produce.

Attend a Black History Month event or parade.

There are bound to be any number of events, learning opportunities, celebrations, and more in your community throughout February. Find one, bring your family and friends, and connect!

If you can’t make it out or want to try a virtual option, the Library of Congress and other national organizations have a variety of panels, live streams, digital exhibits, and more you can add to your calendar .

Follow Black creators — and amplify their work.

Black History Month, just like all other awareness holidays, aren’t about you as an ally. Don’t post on social media about all the amazing things you’ve done to uplift the Black community.

Instead, quietly listen, learn, and support Black voices by amplifying their content. If you have a large platform, you can do creator takeovers or Q&As, too!

Get treated by a black doctor

Black history month, it is an excellent time for you to go get a health checkup. At BPHN our whole goal was to look like and to be like and to be available for the people who look like you.⁣ Understand that it is okay for you to reach out and get the best care for you and your family.

Have important conversations with your loved ones.

Activism happens in the Senate and in the streets, but it also happens at our kitchen tables or on FaceTime. Embrace the weird, vulnerable feelings and have important conversations with the people in your lives.

Direct them to helpful resources to learn more about Black history, call them in and talk about why language matters, and discuss why they might support certain political candidates. These conversations do change minds and hearts, even when it feels easier to avoid them.

We do understand that this often takes a lot of emotional energy, so be sure you feel confident and comfortable with your boundaries when you engage with folks who might be more willing to pick a fight than learn something new.

From the Black Physicians & Healthcare Network - BPHN we wish you a happy Black history month.

Credit Kamrin Baker 38 Ways To Intentionally Celebrate Black History Month, https://www.goodgoodgood.co/articles/how-to-celebrate-black-history-month

5 Healthy Strategies for Losing Weight

Sat, 28 Jan 2023 15:00:00 GMT

Losing weight isn’t easy, especially when surrounded by so much misleading information online. For the best results that are beneficial to your health, it’s essential to use a science-based approach.

Disclaimer : It’s important to know that these changes are not a quick fix and are part of a lifestyle change.

Here are five tips for natural weight loss so you can tackle your 2023 resolutions with confidence.

1. Intermittent fasting

Intermittent fasting (IF) has become wildly popular in the last several years, focusing on cycling between periods of fasting (no food) and periods of unrestricted eating. When you implement IF and run out of these calories from the food you have consumed, your body then focuses on burning fat. While glucose from carbs is typically our primary fuel source, you will burn fat for energy when you run out. The most popular form is the 16:8 fasting: 16 hours and 8 hours of eating.

Over 12 weeks, researchers worked with 23 obese participants with an average body mass index (BMI) of 35. Using the 16:8 fasting rule, they found that participants consumed fewer calories, resulting in weight loss, and had decreased blood pressure levels. Without counting calories, they also unintentionally decreased their intake by approximately 300 calories and lost an average of 3% of their body weight.

While intermittent fasting isn’t for everyone, it can undoubtedly be a life-changing experience for some individuals. If you have any concerns about the fasting regimen, it's best to discuss this with your physician to ensure it’s a good fit.

2. Getting a good night's sleep

Sleep is the time for your body to rest and rejuvenate, but when it’s constantly interrupted, it can seriously affect your mental and physical health. This is because the hours of sleep you get and the quality of sleep in that time highly affect the hormones that control hunger and fullness (ghrelin and leptin). Ghrelin stimulates the appetite and controls when you are hungry, and leptin is responsible for sending signals to the brain when you’re full. When you get a good night of sleep, these hormones balance for a healthy diet, but when you get poor sleep, ghrelin levels increase and leptin levels decrease.

3. Track your food intake

While it’s important to remember not to get caught up in obsessing over every calorie, tracking your food intake and eating habits can be extremely helpful in your weight loss journey. Not only will this help track your calories and other nutrients, but it will make you aware of what you’re eating, how much you’re eating, and how often (including the times you typically eat). Once you have enough information to form a pattern, it can help you determine the changes you need to make to achieve your goals. Research shows that consistent tracking of food intake can result in significant weight loss, but you have to be consistent with it.

4. Manage stress levels

Stress can be an extremely dangerous strain on the body. Not only can it keep you from sleeping, but it can make you avoid your daily workout, turn to junk food as comfort, and, as a result, gain weight. In addition, stress-related hormones, such as cortisol, also play a role by affecting the appetite and metabolism.

5. Increase your protein intake

Oftentimes, those looking to lose weight shy away from added calories, including extra protein. In reality, packing on protein can help you lose more weight. Clinical trials have concluded that consuming more protein than the recommended dietary allowance reduces body weight and enhances body composition by decreasing fat mass while preserving fat-free mass in low and standard-calorie diets.

High-protein diets not only help with weight loss but can also prevent you from regaining the weight after it’s lost. Over time, high protein increases satiety, keeping you fuller longer and decreasing your food intake. For a weight loss goal, a registered Franziska Spritzler, RD, CDE, recommends these high-protein foods: (lean) meat, eggs, soy products, fish, legumes, greek yogurt, shellfish, and protein powder.

The best way to approach the beginning of a weight transformation goal is to start with a balanced, nutritious diet. Know that there are no quick fixes, and it will take time and effort, but the results will come eventually. And last but not least, enjoy the little things along the way (including indulgences).

Credit Jennifer Dutton "5 Healthy Strategies for Losing Weight", https://healthnews.com/nutrition/weight-management/5-healthy-strategies-for-losing-weight/

Study: Black Men Face Higher Risk Of Prostate Cancer Than All Other Racial Groups

Tue, 24 Jan 2023 14:00:03 GMT

The American Cancer Society has blamed structural racism for disparities in cancer mortality rates.

Black men have an estimated 70 percent to 110 percent higher incidence and mortality rate for prostate cancer than White men in the United States, according to a new study led by the American Cancer Society and published in December in the journal European Urology.

The new data is consistent with previous ACS studies that found racially disproportionate cancer death rates for Black Americans. Black men have six percent higher cancer incidences but 19 percent higher cancer mortality than White men, highlighting the lower survival rates for Black men.

ACS has pointed to structural racism as the underlying source of the health disparities, the consequences of interconnected discriminatory practices in access to quality education, healthy foods, healthcare, housing, and other areas.

"Previous studies have reported that differences in prevalence of cigarette smoking, obesity, and consumption of unhealthy diet, as well as inequity in receipt of standard of care, may have contributed to the disparities in incidence and mortality rates for some of the genitourinary cancers," Elizabeth Schafer, an ACS scientist, stated.

Dr. Reginald Tucker-Seeley, vice president of health at Equity at ZERO , has highlighted additional cultural factors.

"As Black men, we often hear that we don't talk about our health enough or that we won't go to the doctor unless forced to do so (and, of course, this might hold a bit of truth). But, from a very early age, many of us receive messages that 'real men don't ask for help.

If you combine these messages with our historical and present experiences with discrimination in the healthcare delivery system (and other systems such as education and criminal justice), the pathways to our poor health outcomes are often frustratingly expected."

Among the other study results, ACS found that, geographically, the highest mortality rates for prostate cancer in White men were found in the Western region of the United States.

The researchers analyzed incidence rates for bladder, kidney, prostate, and testicular cancers across the United States from the Surveillance, Epidemiology, and End Results (SEER) Database at the National Cancer Institute (NCI).

Mortality rates were based on the U.S. Cancer Statistics database from the Center for Disease Control and Prevention, and the National Center for Health Statistics (NCHS).

Credit Nigel Roberts "Study: Black Men Face Higher Risk Of Prostate Cancer Than All Other Racial Groups", https://www.bet.com/article/l8d038/prostate-cancer-black-men-study

Adopting healthy nutrition habits is easier that you think

Sat, 21 Jan 2023 15:00:00 GMT

Here's a tip for adopting healthy habits into your everyday diet: Forget what's trending and choose simpler ways to help your food work for your health.

Healthy eating doesn't have to be expensive or time-consuming.

Don't let the fear of processed foods keep you from using cost-effective and convenient products that can be part of a nutritious meal. Many canned, frozen, and shelf-stable products fit in perfectly with nourishing meals and snacks.

Be willing to try new things!

Instead of focusing on what to limit or take away from your diet, try focusing on finding new ways to add nourishing foods to your meals and snacks. For example, you can make a goal to try cooking with new-to-you herb and spice combinations or other flavor boosters. You may want to explore preparing food using different cooking methods for tastier meals!

Start exercising regularly.

Increasing physical activity as you are able is an important healthy habit. If you are starting up a new exercise routine or want to get the most out of your current workouts. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Have a healthy diet.

A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.

Prioritize your mental health

While nourishing your body and being active is important, so is your mental health. Start to prioritize your mental health because it plays a bigger role than you may realize in your health and how you feel, so don’t neglect your mental health to focus on diet and exercise.

Credit Sarah Jank "Adopting healthy nutrition habits is easier that you think", https://www.roswellpark.org/cancertalk/202212/adopting-healthy-nutrition-habits-easier-you-think

Study: Black Patients Have Lower Access to Newer, Safer Heart Surgeries

Tue, 17 Jan 2023 14:00:06 GMT

Scientists present concrete evidence that Black people don't have the same level of access as their white counterparts to minimally invasive cardiac procedures.

Doctors from the University of Rochester Medical Center in New York announced the "troubling" results of a recent patient study that followed nearly 104,000 heart surgery subjects across 1,085 hospitals.

In short, their analysis, published in the journal JAMA Network Open, offered concrete evidence that Black people don't have the same level of access to newer, safer, and minimally invasive cardiac surgeries compared to their white counterparts.

They had 35% lower odds of getting such procedures.

"Minimally invasive surgeries set patients up for the best outcomes," study co-author Peter W. Knight, a distinguished professor of cardiac surgery who spearheaded the adoption of minimally invasive procedures at URMC, said in a statement . "That is why the inequities we found in this study are troubling."

This means Black people are more likely to get traditional heart procedures instead of cutting-edge ones, but those traditional procedures usually involve opening the chest cavity, pose a substantial threat of complications, and present long recovery times during which even more complications can arise.

Therefore, the study also concluded that Black patients ultimately have a 62% higher chance than white patients of dying or experiencing major complications due to their heart condition.

To be clear, when talking about Black and white individuals, the study considered only non-Hispanic subjects. (The team found Hispanic patients were not less likely to get minimally invasive heart surgery but still had somewhat higher odds of major post-surgical complications, including death, compared with white individuals).

Another important caveat is that Black people have worse overall cardiovascular health than non-Hispanic white people, the study notes, because of historical social and structural injustices in the US.

Economic inequality meets medical inequality

In their paper, Glance and fellow researchers also consider why their revealed racial injustice in health care might exist.

For one, they found that Black patients were more likely to seek treatment at underresourced hospitals and to be tended to by less experienced surgeons. People living in Black communities were also shown to have 31-fold higher odds of being treated at hospitals that serve a high proportion of specifically Black patients, underscoring that hospitals are still quite segregated.

Together, these elements led to one of the team's proposed solutions: that the Centers for Medicare and Medicaid Services should urge health care programs to stop imposing financial penalties on hospitals that serve the greatest number of vulnerable communities.

Second, the team says Black patients were more likely to have Medicaid insurance, in reference to the US' public health insurance program , administered by states, for people with low incomes.

"Reducing uninsurance is important, but a big chunk of healthcare reform has been Medicaid expansion," Glance said. "In theory, increasing the number of people who have insurance should increase access to these procedures, but in this study, we found that just getting people insurance wasn't enough. The type of insurance also mattered."

A paper from last year that focused on US health care, for example, suggested providers run into more obstacles when trying to bill Medicaid than they do with other insurers.

Adding to a wealth of research on the topic, the authors of that study believe such administrative hurdles at least partially explain why Medicaid patients have a hard time getting the same high-quality care as patients with Medicare -- federally backed health insurance in the US for people 65 and older -- or private coverage.

This isn't to say Medicaid is bad

Despite Glance's study finding a correlation between type of insurance and access to minimally invasive heart procedures, the value of Medicaid itself is more nuanced than it might seem .

Many crucial variables are at play regarding who has Medicaid, Medicare, or private insurance. People with private insurance, for instance, tend to be wealthier and healthier than people with Medicaid, meaning health outcome inequities are likely based on much more than just who has which insurance.

"Of note," Wednesday's study authors said, "even among patients with commercial or Medicare insurance, non-Hispanic Black individuals were still less likely to undergo minimally invasive surgery than non-Hispanic White individuals."

Plus, at the end of the day, low-income families should have some health insurance than none. Medicaid is often the only option for some households . As of August, it provided for more than 90 million people .

For the purest results on Medicaid value, a massive randomized trial would need to be conducted. To that end, the authors of the recent study say the further investigation into their proposed reasons for cardiac surgery inequities is required, but think this is a solid start to solving the problem.

Credit Monisha Ravisetti & Dr. Laurent G. Glance, Study: Black Patients Have Lower Access to Newer, Safer Heart Surgeries, https://www.cnet.com/science/biology/study-black-patients-have-lower-access-to-newer-safer-heart-surgeries/

Can Vitamin C Help You Fight a Cold?

Sat, 14 Jan 2023 15:00:01 GMT

Not only can it strengthen your immune system, but vitamin C can do a whole lot more, too

The immune-boosting powers of vitamin C border on being legendary. But if that’s the only health benefit that you associate with vitamin C well, you’re shortchanging the nutrient.

The “do-good” list attached to vitamin C is lengthy — particularly regarding children's health and development. And it may help you avoid taking a sick day.

How vitamin C helps you

Let’s start with vitamin C’s big claim to fame as a warrior against sickness. “As an immunologist, I love vitamin C because it’s very important for the proper functioning of your immune system,” says Dr. McDonnell.

Vitamin C is an antioxidant that works to reduce damage to cells caused by free radicals roaming around your body. That’s why vitamin C — also known as ascorbic acid — is touted as a way to limit cold and flu symptoms. (More on that in a bit.)

“It helps your immune cells get to the site of an infection and then helps those immune cells eliminate whatever’s infecting your body,” explains Dr. McDonnell.

But vitamin C also is important so your body can form:

Collagen , blood vessels, cartilage and muscle. This helps to maintain many body tissues, including your skin . It also aids with connective tissue repair and wound healing according to one study .

Neurotransmitters, the chemicals that are important for signaling in the nervous system .

Carnitine , a chemical that supports the transport and breakdown of fatty acids to generate energy.

Healthy bones and teeth, which are super important during your child’s formative years.

Can vitamin C actually prevent a cold?

There’s been a lot of debate regarding whether vitamin C can help prevent the common cold.

“Some research suggests that vitamin C does help decrease the severity of a cold, while other research contradicts that,” says Dr. McDonnell. “The truth probably falls somewhere in between.”

Bottom line? Sipping a glass of orange juice or eating a handful of berries won’t hurt if you start feeling a cold coming on. An illness-fighting vitamin C supplement might be worth trying, too.

How much vitamin C do you need?

It’s pretty clear vitamin C is important. The next question, of course, is how much do you need? The U.S. Department of Health and Human Services offers these daily recommendations , by age.

0–6 months: 40 mg.
7–12 months: 50 mg.
1–3 years: 15 mg.
4–8 years: 25 mg.
9–13 years: 45 mg.
14–18 years: 65 to 75 mg.
19+ years: 75 to 90 mg.

The best sources of vitamin C

Your body can’t produce vitamin C on its own. But luckily, getting enough of the nutrient is as simple as eating a healthy diet featuring a variety of colorful fruits and vegetables, says Dr. McDonnell.

Vitamin C is commonly found in foods such as:

Citrus fruits, with oranges holding a starring role.
Apples .
Berries.
Broccoli.
Peppers.
Potatoes .
Tomatoes.

Vitamin supplements also can add some vitamin C to your system, says Dr. McDonnell. It’s always best to talk to a healthcare provider before beginning a dietary supplement.

The bottom line on vitamin C

Vitamin C is essential to your body functioning at its best. Odds are you get enough vitamin C through your diet. A supplement may help if you feel a cold coming on … but don’t expect any miracles.

“There’s not a huge benefit of taking more vitamin C than what’s recommended,” says Dr. McDonnell. “Your body just needs what it needs — nothing more and nothing less.”

Credit John McDonnell, MD "Can Vitamin C Help You Fight a Cold?, https://health.clevelandclinic.org/benefits-of-vitamin-c/

7 Best Things You Can Do for Your Health in the New Year

Sat, 07 Jan 2023 15:00:00 GMT

As a new year begins, you may consider renewing your health and wellness goals. Of course, the health changes that benefit you on January first are the same changes that would help you any day of the year—meaning the perfect time to revamp your health is always right now.

But how can you take charge of your health to get the biggest impact? Experts say there are seven key ways to improve your health—in the new year or anytime. Read on for seven simple tips to kick your health transformation into high gear.

1. Follow a healthy eating plan.

Beginning a new diet is the most common New Year's resolution. Experts say that while it can be counterproductive to attempt any extreme or overly restrictive way of eating, focusing on your nutrition is a great idea at any time of year.

2. Prioritize sleep.

Getting a good night's rest can work wonders for your physical and mental health—making it a great goal for the new year or any time. According to the Mayo Clinic, most adults need at least seven hours of uninterrupted sleep per night for optimal restoration.

3. Get regular exercise.

According to the Centers for Disease Control and Prevention (CDC), getting regular exercise is one of the single best things you can do for your health. "Only a few lifestyle choices have as large an impact on your health as physical activity," they write.

They note that by building even short workouts into your routine, you can "improve your brain health , help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities." Aim for a minimum of 150 minutes of aerobic exercise per week—plus resistance training and flexibility exercises—to enjoy the biggest benefits.

4. Curb your vices.

If you currently smoke cigarettes, it's hard to overstate just how much you stand to benefit from quitting. "Smoking leads to disease and disability and harms nearly every organ of the body," explains the CDC, adding that over 16 million Americans are currently living with a disease directly caused by smoking. "For every person who dies because of smoking, at least 30 people live with a serious smoking-related illness.

Smoking causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis. Smoking also increases risk for tuberculosis, certain eye diseases, and problems of the immune system, including rheumatoid arthritis," they write.

5. See a doctor.

What better way to kick off your health-conscious new year than by checking in with your physician? While an annual physical is not a replacement for more targeted care throughout the year, it can help you and your doctor establish a baseline for the future, and can clue you into the status of your blood pressure, blood sugar, cholesterol levels, and more. By knowing your numbers and managing any underlying health conditions, you'll be better able to stave off other health issues, or address them as they arise.

6. Swap sugary drinks for water.

Staying hydrated is crucial to your health, but if you often quench your thirst with sugar-sweetened beverages, you may do more harm than good. That's why right now is the perfect time to quit those empty calories in favor of plain water and other unsweetened drinks.

7. Take time to de-stress.

If you're dealing with unchecked stress, prioritizing relaxation can greatly impact your physical and mental health. Besides the emotional effects of stress—anxiety, restlessness, irritability, and depression—many people also notice bodily symptoms of stress. These can include headaches, muscle tension, chest pain, fatigue, sleep problems, and more, the Mayo Clinic says.

Though de-stressing your life may be easier said than done, many of the changes that keep your body healthy should also positively affect your stress levels. Aim to exercise regularly, eat a balanced diet, spend time with loved ones, engage in hobbies that bring you joy, and prioritize sleep. If you're still struggling with stress after that, consider reaching out to a mental health professional who can help you devise a strategy that works for you.

Credit Lauren Gray "7 Best Things You Can Do for Your Health in the New Year", https://www.yahoo.com/lifestyle/7-best-things-health-120203983.html

Black men get real about mental health: ‘There’s so much pressure’

Tue, 03 Jan 2023 14:00:03 GMT

The moment Christopher LeMark heard about the death of Stephen “tWitch” Boss, he knew he wanted to do something to honor his life. Boss, the dancer who first enchanted audiences on So You Think You Can Dance back in 2008 and later became a mainstay on The Ellen DeGeneres Show, had died by suicide at the age of 40.

“In that moment, I was instantly sad for him because I know what it’s like to feel as though you don’t have any other choice and you’re really, really hurting,” says LeMark, a three-time suicide attempt survivor and founder of Coffee, Hip-Hop & Mental Health. “But I always had something to hold on to, and I just felt sad for him that he didn’t have something to hold on to.”

A 2021 study in the Journal of the American Medical Association noted that suicide attempts among young Black men were up nearly 80% compared with other races and ethnicities, a statistic that is both disappointing and unsurprising to LeMark.

“There’s so much pressure because we live in a society where you’re only as good as what you have or what you do, and when you don’t have and you’re not doing, you don’t have a certain level of social or financial capital. You are deemed insignificant, and that’s hard,” he says. “As men, we really do feel like we’re not worth anything if you don’t have or you’re not doing. It’s societal pressure, family pressure, or maybe your own pressure.”

In response to the news about tWitch, LeMark decided to host a conversation for the community at his coffee shop in Chicago’s Lakeview neighborhood.

“One of our values is offering help in real time and trying to meet people where they are,” he says. “And we had a packed house. It was a beautiful feeling. People were talking about their own stuff, and that’s what it was all about—trying to honor tWitch with conversation and giving people the room to let out their confusion, frustration, and their own fears in real time.”

Being a ‘strong Black man’

For John Pendleton, founder and creative director of Planks & Pistils design studio in Chicago, tWitch’s death hit close to home.

“It was like damn, not again,” says Pendleton, who originally hails from Alabama, tWitch’s home state. “This is so tough, especially when it’s someone who seems so happy and joyful and creative…I know the struggles of just having creativity be your livelihood, and it feels so hard to process the hard things.”

While mental health and therapy are largely taboo topics in the Black community, they are even rarer among Black men, which is why Pendleton is vocal about his experiences both on social media and in real life.

“You see a lot on social media about, ‘I’m done being a strong Black woman, and embracing softness and luxury,’ and I think that’s really great,” says Pendleton. “But with men, I feel like there’s not even an equivalent. There’s no such thing as the ‘strong Black man’ stereotype, because that’s the default…If I want to be a man, period, I’ve got to be strong. If I want to be a Black man, then I’ve got to really, really be strong.

“A lot of men have this understanding that I have to be strong and therapy is an admittance that you have weaknesses,” he continues. “Therapy is a place to be soft, and that is a type of strength.”

Removing the stigma

Keanu Jackson, a Brooklyn-based therapist, hosts regular virtual support groups for Black men in an effort to normalize mental health.

“Mental health stigma is huge, but in the Black community especially we have a lot of work to do,” he says. “In a lot of cases, what ends up happening is that folks like to shift blame towards the folks who are experiencing emotional stressors or some sort of suffering.

“Whenever the subject of suicide comes up, people are quick to throw up a hotline, but we also need to talk about preventative measures,” Jackson continues. “Let’s talk about what is happening before a person is pushed to the point where they feel like that is their only option.”

Instead, they suggest looking toward the larger structural issues, such as a failed health care system, and the racial inequities that have created a higher demand for Black therapists, who are already disproportionately underrepresented in their field and facing bias and racism of their own.

“For a lot of Black men, there’s this unspoken expectation for us to shove our emotions down and almost be emotionless as a representative of strength,” says Jackson. “To be strong is to be unmoving, and it’s all of our responsibilities to try to adjust that messaging and also understand that it takes time for folks to unlearn that for themselves.”

Moving forward, he recommends holding space for grace and patience with each other, as well as accountability when it comes to mental health in the Black community.

“Through that accountability and that grace, there can be this sweet spot that shows Black men, ‘You don’t have to be perfect; you don’t have to have all the answers and be working all the time. You can take some time to not do anything.’ It’s about meeting people where they are.”

Credit : L'OREAL THOMPSON PAYTON Black men get real about mental health: ‘There’s so much pressure’, https://fortune.com/well/2022/12/22/black-men-mental-health-twitch/

A Mental Health Counselor’s Guide to New Year’s Resolutions

Sat, 31 Dec 2022 15:00:01 GMT

Struggling with a mental illness can make it challenging to plan ahead for some individuals. Some years can be uneventful while others can bring big changes or the need for additional help managing mental health. As the year draws to a close, many people choose to make New Year’s resolutions. But, if you’re not sure what the year is going to bring or what your goals might be it can be challenging to create your resolutions at all. Coupled with the added stress of the holiday season, planning for changes big or small can be too much.

If you’ve decided that you’d like to create resolutions for yourself, there are several ways you can aid yourself in the process, making it more productive and better for your mental well-being.

Make Small Changes That Contribute to a Larger Goal

Instead of trying to make a massive change in your life come January 1st, think about breaking up your goal into smaller pieces. For example, if your goal is to drink more water it can be challenging to attempt to drink your desired water goal on the first day. Add a few ounces to each week until you’ve hit your water intake goal. Any gradual progress you can make will be better than giving up after day 1.

Plan Ahead for Difficult Changes

Having small success at the beginning is a great confidence boost to keep you working towards your goal. If your goal is to start exercising, going to run a 10k the first day probably isn’t the best choice. You’ll end up defeated if the first few days are hard. You can also find ways to make difficult goals easier by changing other habits. If you want to be healthier but exercise gives you anxiety, try starting with small changes to your diet first. Starting with something more comfortable will make other more difficult changes easier to manage later.

Prioritize Your Mental Health

Many people focus on their physical health when making resolutions. Take care of your mental health as well! Whether it is keeping your regular therapy appointments, meditating, or taking medications regularly, resolutions about your mental health will help you make positive changes in the New Year.

Think About Potential Roadblocks

As you plan for your goals, take into consideration any barriers that might hinder you from success. By planning ahead for these challenges, you’ll be better able to tackle them when and if they occur. If your goal is to walk more but you don’t have a safe space to walk during the winter, plan ahead and find an indoor facility you can use during bad weather.

Create a Support System

People are often more successful when they have someone or something to hold them accountable. Who or what will help you reach your goals? Without a little help, it can be difficult to achieve our goals. Think about what support systems you can put in place, such as meet-ups, online support groups, or your mental health counselor. And be sure to use them!

Be Kind to Yourself

Change is hard for anyone. Don’t let bumps in the road derail you from achieving your goals. Try to think about the New Year and your resolutions as an opportunity, not a struggle. How can you make this year just a little better than last year? Take it one day at a time and be kind to yourself!

Have a wonderful New Year From The Black Physicians & Healthcare Network!

Credit : "A Mental Health Counselor’s Guide to New Year’s Resolutions", https://bhtherapygroup.com/a-guide-to-new-years-resolutions/

Black Americans’ Views of Health Disparities Uncovered in Pew Research

Tue, 27 Dec 2022 14:00:01 GMT

In a recent study from Pew Research, African Americans provided a mixed assessment of the progress made in improving health outcomes for Black people. Roughly 47 percent said health outcomes for Black people have improved over the past 20 years, while 31 percent say they’ve stayed about the same, and 20 percent think they’ve gotten worse.

Less access to quality medical care is the main reason Black Americans see contributing to generally worse health outcomes for Black people in the U.S. Large numbers also believe environmental quality problems in Black communities and hospitals and medical centers giving lower priority to the well-being of Black people also play vital roles in health inequity.

The pandemic has been a stark reminder of the disparate health outcomes Black Americans face. It was essential for the survey to be able to speak to health and medical experiences. The health and medical care system is one of the primary ways people encounter science in their daily lives,” said Cary Funk, director of the Pew Research Center’s science and society research.

There are ongoing efforts to address systematic bias in the medical care system and improve trust between Black Americans and the broader science, medical science, and public health communities. And while this research was in the works before the coronavirus outbreak, the pandemic has been a stark reminder of the disparate health outcomes Black Americans face. It was essential for the survey to be able to speak to health and medical experiences.

For instance, the experiences of younger Black women in the medical system showed that a large majority of Black women ages 18 to 49 reported having experienced at least one of seven negative healthcare experiences. They are also more likely than other Black adults to say they would prefer a Black health care provider for routine care and to say a Black doctor or other health care provider would do a better job than medical professionals of other races and ethnicities at providing them with quality medical care.

Such was the case with Charleesa Graham, 32, a graduate student living in D.C.’s Petworth neighborhood, who recently relocated from Florida. After developing asthma while living near Coral Gables, she said she could not grasp the condition or even a proper diagnosis because the physicians had such a poor bedside manner or treated her disrespectfully.

The attitudes of the hospital workers was very curt and direct; there was no compassion or empathy even though it was clear I was having trouble breathing. They seemed more interested in whether I was taking illegal drugs,” Graham said. “I left the hospital and returned to my apartment, where a neighbor recognized my symptoms as a potential asthma attack and took me to a local botanica for an herbal tincture.

Graham said since then, she chooses only doctors with cultural competencies of the Black community or naturopathic physicians who treat holistically. She said that while natural medicine is not for everyone, every person should feel comfortable in the care of the doctors who are paid to treat them.

The complexities of public trust were found to drive the communication breakdown between health systems, physicians, and the people they serve. Pew also found that Black Americans expressed wariness about medical researchers’ trustworthiness when it comes to admitting their mistakes and taking responsibility for them when they happen – with 61 percent of Black adults noting that medical research misconduct is just as likely to occur today as it was in the past. With historical injustices including the Henrietta Lacks (HeLa cell) abuses and those of the Tuskegee Syphilis experiment ever-looming, African Americans readily reject the idea that safeguards are in place today to prevent serious cases of research misconduct.

“This is not about bad doctors; it is about finding the right fit to ensure we get the best care possible. It is also important that Black people keep up with those preventative healthcare appointments and adhere to the common-sense guidelines that they are given. This cannot happen if we do not trust the doctors, or the doctors have a not-so-hidden bias.” Graham said.

Credit Lee Ross "Black Americans’ Views of Health Disparities Uncovered in Pew Research", https://www.washingtoninformer.com/black-americans-views-of-health-disparities-uncovered-in-pew-research/

How Mental Health Affects Black Communities

Sat, 24 Dec 2022 15:00:00 GMT

The topic of mental illness is often taboo in Black communities. If we eliminate this stigma, can we help people get the mental health care they need?

We know that people of all ethnicities and cultures experience mental health conditions and that Black individuals experience mental health challenges at rates similar to other groups.

However, when considering the mental health of Black Americans, it’s important to look at historical and cultural factors, some of which have led to significant disparities. For example, 25% of Black people seek mental health treatment when needed, compared to 40% of white people.

The statistics are stark:

African Americans are 10% more likely to experience serious psychological distress.

Black adult blacks living below the poverty line report severe psychological distress two to three times more often than those living above it.

Black adults are more likely to have feelings of sadness, hopelessness and worthlessness than white adults.

Lack of access to behavioral health resources such as health care, education and economic resources, may contribute to African Americans’ worse mental health outcomes.

Black teens are more likely to attempt suicide than white teenagers, and African Americans of all ages are more likely to be victims of violent crime; meaning they have higher incidence of post-traumatic stress disorder (PTSD).

What causes disparities in mental health care?

“There are many factors that get in the way of care for African Americans,” Jonathon said. “Some are deep-seated systemic issues like cultural bias or fear of the medical establishment. It’s important that providers understand these barriers and work to overcome them.”

Barriers to behavioral health care for Black individuals include:

Economics. According to the U.S. Census Bureau in 2012, 19% of African Americans did not have health insurance.

Physical access. Black communities are often far from hospitals or clinics that provide mental health services.

Lack of clinical trials. Barriers such as lack of awareness, economic factors, communication issues and mistrust often lead to underreported racial demographic data.

Mistrust. A history of racism in medical settings can result in a serious lack of trust in medical professionals.

Lack of providers who are Black. According to the American Psychiatric Association, only 3.7% of its members are African American.

What can be done about access for minorities to health care services?

From a patient standpoint, you should visit a primary care provider , and your provider will help screen your symptoms and take the first step in creating a plan to ensure you have the best quality of life.

The Black Physicians & Healthcare Network (BPHN) Providers are a multi-disciplined, multi-specialty group of physicians & health care providers. Our mission is to improve the overall health of the insured, underinsured, & uninsured residents of Montgomery County, MD.

Mental Health supports are a component of the Black Physicians & Healthcare Network (BPHN). This initiative engages children, youth, couples, and families of Montgomery County on a pathway to culturally specific mental well-being.

Credit Sara Thompson "Barriers to mental health care are breaking down — with help from professional resources", https://nortonhealthcare.com/news/barriers-to-mental-health-care-are-breaking-down-with-help-from-professional-resources/

How to avoid illness as COVID-19 and the Flu surge

Tue, 20 Dec 2022 14:00:04 GMT

A one-two punch of COVID-19 and the flu is striking Americans interrupting daily life and threatening to upend holiday plans.

But while both diseases are spreading widely, officials stress that we aren’t powerless. Everyone can take steps to protect themselves and those around them better.

Here are some tips that you can follow:

Get your shots

Vaccines are available for COVID-19 and the flu — and officials say rolling up your sleeve is a potent way to ward off severe illness.

“Getting that updated bivalent vaccine is the single most important thing you can do to make sure immunity is up to date and that you can fight the virus out there,” said Dr. Ashish Jha, the White House COVID-19 response coordinator.

Wash your hands, cover your coughs and sneezes

It sounds simple, but it’s true. Many viral illnesses, including flu and respiratory syncytial virus, or RSV, are spread through touches, such as making contact with a contaminated surface and your face.

Spend at least 20 seconds scrubbing with soap and water, or use a hand sanitizer if you don’t have access to soap and water.

Avoiding touching your face as much as possible is also a good idea. Flu can be transmitted by touching a virus-contaminated surface and touching your hand, eye, or mouth.

On the other hand, the coronavirus is primarily transmitted through the air — namely when an infected person coughs or sneezes. That’s why it’s important to cover your face, using your elbow or a tissue, when you sneeze or cough.

Urge sick people to stay home

It’s a bummer to cancel events, especially after the interruptions over the last two years, but even a tickle in the throat or feeling under the weather should be a loud warning sign to stay home.

Take a rapid test before an event.

A coronavirus rapid test can help identify asymptomatic people who are infected and contagious before attending a gathering. The strategy is not foolproof, but it can help — especially if the test is taken as close as possible to the start of an event.

Take social events outside or open a window.

There’s a reduced risk of viral transmission when events are held outdoors. It’s better to offer beverages and food outside, if possible. Improving ventilation by opening doors and windows, or using an air purifier, can also help.

Consider masking

Officials and experts say wearing a mask in indoor public settings can reduce the risk of infection from COVID-19 and other respiratory illnesses by blocking the respiratory particles that can spread the disease.

“Wearing a mask in indoor public places, among other safety measures, effectively slows the spread of respiratory viruses that make children and the elderly very sick,” according to the California Department of Public Health.

Masking can also “significantly slow the spread and protect babies and young children who do not have immunity and are too young to wear a mask themselves.

Make sure to practice these good health habits:

• Get plenty of sleep.

• Be physically active.

• Manage your stress.

• Drink plenty of fluids.

• Eat nutritious food.

Start Taking Vitamin C Daily

Vitamin C might help stave off infections. Randomized trials show that once a day, 1,000 milligrams of vitamin C can help cut that risk in half.

There have also been studies of vitamin C in people before finals who have had a lack of sleep and stress to show that it also helps with that.

Credit Rong-Gong Lin II, Luke Money "How to avoid illness as COVID-19 and the flu surge", https://www.latimes.com/california/story/2022-12-11/how-to-avoid-covid-19-and-flu-during-holiday-season

Black Women Excluded from Critical Studies Due to ‘Weathering’

Sat, 17 Dec 2022 15:00:00 GMT

Weathered by a lifetime of racial discrimination, Black women age earlier and faster. Researchers theorize this accelerated health deterioration is caused by cumulative exposure to race-based stressors in a race-conscious society.

High-stress hormones can be toxic for Black women’s bodies, especially if the women are repeatedly pushed into a fight-or-flight state by prejudice, marginalization, institutional bias, and oppression. The ‘weathering’ hypothesis dates back to 1992 when Arline T. Geronimus, ScD, proposed it after learning that young Black women had better pregnancy outcomes in their late teens than in their mid-twenties. By contrast, she found White women faced the lowest risk of pregnancy complications in their mid-twenties and the highest risk in their teens.

“There was certainly a whole narrative that teen motherhood somehow caused perpetual poverty, lack of education, and poor birth outcomes,” Geronimus said in a 2018 interview with NPR. “[But] the data spoke for themselves — that the risks were higher in black young women the later they waited to have children, and that was not true for white [women].”

Due to this premature aging, Black women’s experiences have effectively been erased from many research narratives. In 1994, the Study of Women’s Health Across the Nation (SWAN) began analyzing the health of middle-age and older women over time, through participation of women who were likely to undergo menopause. But, in line with the hypothesis that Black women age earlier due to weathering, many were excluded from SWAN after experiencing menopause earlier.

In November, Alexis Reeves, PhD, authored a new study that enrolled the approximately 9,000 women who had been excluded under the guidelines of the previous SWAN study. This ‘enrollment’ involved matching up the women’s profiles to similar participants who had been included, in order to compare their health outcomes. She sought to break down how selection bias and racial disparities in these cohort studies painted falsely high estimates for age of onset of chronic diseases by not taking women of color into account.

Across the board, inclusion of these women in the study lowered the average age of developing many critical diseases. Compared to the estimates originally concluded by the SWAN study, Reeves found that heart diseases begin 5 years earlier in Black and Hispanic women, while insulin resistance begins 11 years earlier. The results show that interventions for hypertension and metabolic diseases in Black and Hispanic women should target these groups much earlier than originally estimated based on SWAN’s data.

This is further troubling because studies usually determine the age range for recruitment of participants based on the average age of onset — women of color would have been more likely to develop the health outcome by the recruitment age, and therefore be excluded from study.

“I wasn’t expecting to see how much the selection [of study participants] changed these estimates,” Reeves told Science. “We’re overestimating the timing of onset of these diseases for everyone in SWAN, regardless of race. It basically amounts to only telling part of the story.”

Geronimus equated the idea of weathering to the tabletop game, Jenga. As more pieces are pulled from the tower, the structure can no longer stand and collapses.

Allostatic load — the physiological burden of constant adaptation to stressors — is one way of measuring weathering. Higher allostatic load scores are connected to older age, heightened mortality, brain health decline, and low socioeconomic status. Measuring this load involves tracking biomarkers such as levels of cortisol and of epinephrine, alongside the outcomes of this stress on blood-pressure reactivity and cholesterol levels.

In addition to high allostatic load, weathering has been tied to telomere shortening. Telomeres — the structure at the ends of a chromosome — help protect chromosomal stability, and shorten with age. Critically short telomeres prevent a cell from dividing, which triggers a cell to either die or enter an inactive state. Shorter telomeres are overall a risk factor for development of cancers, cardiovascular diseases, diabetes, and other diseases. While telomeres naturally shorten after each round of cell division, chronic stress has been tied to higher telomere shortening rates. Weathering may also be measured in epigenetics, which refers to stable changes in the DNA sequence caused by environmental and behavioral factors. This DNA methylation can either prevent or promote the expression of particular genes in one’s DNA, countering the popular notion that health disparities between populations are related to inherent DNA differences. The reality is that epigenetics can rewrite this ‘destiny’ in response to influences such as chronic stress.

Geronimus found that by age 45, half of Black women had high allostatic load scores, while by age 64, more than 80% did. Socioeconomic status could not explain the racial disparities — poor and nonpoor Black women faced the highest probabilities of having high allostatic load scores.

If the goal of clinical research studies is to gather data on women’s health and inform the implementation of interventions against disease, we must address the exclusion of women of color. Knowing the reality of weathering, recruitment ages for studies like SWAN need to adjust. Racially-based stressors result in real disparities in morbidity and mortality rates, illustrating women are not one homogenous population.

Credit Amanda Steffen "Black Women Excluded from Critical Studies Due to ‘Weathering", https://medicine.yale.edu/news-article/black-women-excluded-from-critical-studies-due-to-weathering/

The Flu Is Hitting Black Americans Particularly Hard

Tue, 13 Dec 2022 14:00:07 GMT

Data indicates black people are already being hit hardest during what experts fear could be a severe flu season in the U.S.

Preliminary data culled from a network representing approximately 29 million people showed the cumulative hospitalization rate for Black patients with the flu as of Nov. 19 was nearly 4 times higher than the respective rate for white patients, at 22.6 per 100,000 population compared with 5.9 per 100,000.

While the flu historically has impacted minority populations more than others – and it's worth noting that prior data can be adjusted as new information comes in, so numbers reported here may fluctuate – this marks the first time since 2010 that the rate for Black patients has been more than three times the respective rate of white patients at this point in the season.

2022 Flu Hospitalization Rate per 100,000 by Race Group

The Centers for Disease Control and Prevention tracks flu hospitalization rates using the Influenza Hospitalization Surveillance Network , which currently collects data from more than 70 counties across 13 states and represents about 9% of the U.S. population. Additional counties in other states have contributed data over the years. The CDC typically monitors flu rates from early October to late April of the following year, reporting figures for each “ MMWR week .”

The flu seems to have hit the Black population within the surveillance network especially hard this season, even as rates across the board have spiked higher – and earlier – than in recent years. In late October, the CDC noted that the U.S. had seen little flu activity during the past two seasons – which fully coincided with the COVID-19 pandemic – and warned that “reduced population immunity, particularly among young children who may never have had flu exposure or been vaccinated, could bring about a robust return of flu.” As of Nov. 28, the CDC estimated there had been at least 6.2 million illnesses, 53,000 hospitalizations and 2,900 deaths overall this flu season.

In the 2019-2020 flu season, for example, the overall hospitalization rate captured by the surveillance network as of Nov. 9 (or week 45) was 1.1 per 100,000 population, while the rate for the Black population was 1.8 for every 100,000 — a disparity of more than 60%. By March 14, close to the season’s peak, the overall rate was 64.3 per 100,000 and the Black cumulative rate was 103 per 100,000 – still a disparity of 60%.

For every flu season for which data is available in the CDC’s hospitalization portal, cumulative Black hospitalization rates have always been higher than that of the total population by the end of the season. Meanwhile, among those 6 months and older, vaccination coverage for seasonal influenza in the Black population has been lower than that of the general population in every corresponding season. The opposite has been true for whites, who saw higher vaccination rates in people 6 months and older and lower hospitalization rates compared with the total population by the end of every season except 2017-2018.

A recent CDC report highlighted the presence of racial or ethnic disparities in flu vaccination and hospitalization rates, citing the need to increase access to health care and combat misinformation as ways to increase vaccination coverage among various communities.

Credit Julia Haines "The Flu Is Hitting Black Americans Particularly Hard", https://www.usnews.com/news/health-news/articles/2022-12-01/the-flu-is-hitting-black-americans-particularly-hard

Closing The Financial Literacy Gap in the Black Community

Sat, 10 Dec 2022 15:00:00 GMT

African Americans have struggled for decades to build wealth in America. Historical injustices — including slavery, systematic inequality, employment discrimination, racist housing policies, and other barriers — have stymied economic well-being and harmed retirement confidence in the community.

Today, the average white family has eight times the wealth of the average Black family, according to the Federal Reserve’s 2019 Survey of Consumer Finances. The survey is conducted every three years.

Closing the racial wealth gap in the United States is a complex issue with no one-size-fits-solution. But expanding financial literacy , education, and job training efforts can help, experts say.

In 2019, white Americans had a median family wealth of $188,200, while Black Americans had a median family wealth of just $24,100.

Lawrence Gonzalez is an auditor for the U.S. Department of Treasury Office of Inspector General in Washington D.C. who says healthy conversations about personal finance often don’t exist in Black culture.

“People never wanted to discuss money, understand it, or grow it,” Gonzalez told Annuity.org. “There’s almost a mysticism around it because not enough people understand the concepts.”

Raised in Port-au-Prince, Haiti with Brazilian roots, Gonzalez excelled at math at an early age. He came to the United States when he was 11 years old and graduated with a degree in accounting from the Florida State University.

After starting his career, Gonzalez wanted to give back to the Black community. In 2018, he started a financial literacy platform called the Neighborhood Finance Guy to share practical knowledge about eliminating debt and building personal wealth.

Gonzalez says leveraging experiences common to Black culture can help break down barriers to financial literacy.

Educating Early

Raising public awareness is important — but so is teaching students financial literacy in public schools.

Yet a patchwork of state laws, coupled with funding issues and limited training for teachers, has made financial literacy education in schools inconsistent at best and nonexistent at worst.

Twenty-five states required students to complete a personal finance course before high school graduation as of 2022, according to the Council for Economic Education. And 25 states require an economics course to graduate. Some of these states overlap.

However, the size and scope of mandated high school personal finance classes vary. Only six states require students to complete a semester-long, standalone class. Other states offer a shorter course or fold curriculum into a different class.

Research indicates that mandated education requirements make a difference.

College students who undergo state-mandated financial education in high school are more likely to apply for financial aid, more likely to borrow fewer private loans and less likely to carry a credit card balance, according to a study from the National Endowment for Financial Education.

How Financial Literacy Impacts the Black Community

Financial literacy is made of several components. The 2022 TIAA Institute Index study assesses financial knowledge in eight key areas.

8 Areas of Financial Literacy

Earning
Consuming, such as budgeting and managing expenses
Saving
Investing
Borrowing and debt management
Insurance
Comprehending risk and uncertainty
Recognizing trustworthy sources of financial information and advice

Borrowing is where African American financial literacy is highest, according to the study, while knowledge about insurance is the lowest.

Borrowing and Managing Debt

Brandy Baxter, an accredited financial counselor and founder of Living Abundantly Coaching and Counseling in Dallas, knows first-hand how a lack of financial education can impact young adults.

When she was in college, Baxter amassed thousands of dollars in credit card debt. She fell victim to enticing offers at a freshman academic fair, a common occurrence prior to 2009 legislation that brought sweeping protections to young credit consumers.

Building a credit score, taking out student loans and paying down credit card debt are aspects of financial literacy many people encounter relatively early in life.

But many Black Americans still struggle with debt. About 54 percent of Black Americans report having no credit or a poor to fair credit score below 640, according to a 2021 survey of 5,000 U.S. adults conducted by Credit Sesame.

In contrast, just 37 percent of white Americans report having poor or no credit.

The survey also found that 30 percent of Black Americans say they were misinformed or tricked in their first interactions with credit, compared to 18 percent of white Americans.

Comprehending Risk and Uncertainty

Financial risk is often a necessary strategy that is seldom understood by most individuals unfamiliar with finance. Investing money in the stock market is a risk. So is purchasing a home or taking out student loans for college.

When you take a financial risk, you know the potential outcomes in advance. For example, if you buy a stock, you know it might lose value.

Uncertainty is when the potential outcome of future events is entirely unknown. For example, people have yet to learn what the U.S. economy will be like in 10 years.

Insurance is a risk management tool and a hedge against uncertainty. It can be used to protect against financial loss.

Yet insuring is the least understood area of personal finance among African Americans, according to the TIAA Index study. Comprehending risk, investing, and identifying go-to sources of financial information follow close behind.

A lack of insurance, or inadequate coverage, can be financially devastating if an emergency arises.

According to a 2020 study by Haven Life, an insurance company, Black Americans are slightly more likely to own life insurance than white Americans.

However, the national survey also shows the median value of life insurance policies held by Black Americans is substantially lower at just $50,000, compared to a median coverage amount of $150,000 for white Americans.

Years of discriminatory practices have fueled this gap, according to survey researchers. Without adequate life insurance, Black families may struggle to pass along wealth to the next generation.

“There’s a lot of confusion about insurance vehicles and a lack of education,” Baxter said. “You have to know how to protect your assets.”

Socioeconomic and Cultural Barriers

Socioeconomic and cultural influences can make financial literacy seem out of reach to members of the Black community.

Grammy award-winning rapper, 21 Savage, grew up in some of Atlanta’s poorest neighborhoods. The 29-year-old reportedly didn’t open his first bank account until he became a rapper.

“I knew there had to be a way to understand how to make and save money— but no one was teaching me that in my Atlanta schools,” 21 Savage wrote in an August 2020 op-ed for Time Magazine.

The rapper notes the persistence of myths surrounding wealth and distrust of financial institutions as hurdles to closing the racial wealth gap.

In 2018, 21 Savage launched a financial literacy campaign called “Bank Account,” a nod to his 2017 hit.

Two years later, he partnered with Chime, a mobile bank, to further expand financial literacy resources to young people. The online course features lessons in banking, budgeting, managing credit and more.

For the popular rapper, financial literacy is a gateway to success and stability.

“It can help free youth to focus on the more important things in life,” 21 Savage wrote in 2020.

The Role of Black Financial Advisors

There is a significant lack of Black representation in the financial planning industry. In 2020, less than 2 percent of U.S. certified financial planners (CFPs) were Black.

While other financial designations exist, such as accredited financial counselors and brokers, data on minority representation in these professions is virtually nonexistent, making it difficult to track the industry’s overall progress on racial diversity.

Increasing the number of Black financial advisors is important, experts say. One potential benefit is attracting new customers from minority communities who may feel more comfortable working with an advisor of the same race.

“If you’re Black and you walk into an institution where no one looks like you and people are using technical terms you don’t understand, the entire experience can feel intimidating and demeaning,” Baxter said.

After serving in the military, Baxter was inspired to grow her financial knowledge, and ultimately started her own financial advisory company.

But she soon realized, “I wasn’t meeting a lot of people in my field who looked like me.”

In 2017, Baxter co-founded Black Girl Financial Magic, an organization dedicated to promoting women of color in the personal finance industry. Baxter said building a professional network has been beneficial to both advisors and their clients.

But knowing when and how to pick a financial advisor can be daunting.

“In Black culture, people aren’t used to paying for trusted financial education,” Baxter said. “Often they don’t understand the benefit.”

Baxter recommends people start with their banking institution.

Major banks — such as Bank of America Corp, Fifth Third, JPMorgan Chase & Co. and others — offer financial literacy programs and initiatives, from free online resources to hands-on programs for high school students.

It’s also important to check a financial professional’s credentials. Anyone can call themselves a financial advisor, but those with legitimate certifications undergo specific training and education requirements.

The Black Physicians & Healthcare Network is not only committed to improving Black Health but also to bridging the financial literacy gap and well-being.⁣

Credit Rachel Christian, Lee Williams "Financial Literacy in the Black Community", https://www.annuity.org/financial-literacy/black-community/

Why Increasing Black Men In Medicine Is Essential

Tue, 06 Dec 2022 14:00:01 GMT

The Association of American Medical Colleges (AAMC) and the National Medical Association (NMA) recently announced a joint effort to convene the Action Collaborative for Black Men in Medicine to address the lack of representation of African American men in medicine.

This effort follows a 2015 AAMC report, Altering the Course: Black Males in Medicine, that brought attention to this national crisis, noting there were more Black men applying and matriculating to medical schools in 1978 than in 2014. Since 2014, there has been only a small increase in the enrollment of Black men in medical school, from 2.4% during 2014-2015 academic year to roughly 3% in 2021 – 2022. African American men account for a mere 3% of doctors .

Recently, medical schools, as well as health and education organizations, have increased their efforts to address this important issue. Why is it important, you might ask? In addition to fostering equity and opportunity for African American men, research demonstrates that individuals are more likely to go to the doctor and to be honest with their doctor about their health concerns if their doctor is the same race, and to a lesser extent gender.

According to a 2020 article in the Journal of the American Medical Association (JAMA) by four researchers at the University of Pennsylvania, African American patients have a better experience when their doctor is the same race. Moreover, according to a 2022 Gallop poll, 53% of African Americans find it difficult to locate a same race doctor.

Having high-quality and culturally sensitive access to health care is essential for African Americans personally and is vital to the pursuit of equity as a nation. African Americans experience higher rates of hypertension, stroke, and heart disease and African American men “have the lowest life expectancy of any demographic group, living on average 4.5 fewer years that white men.” Several factors contribute to the health disparities faced by African Americans, but these disparities are exacerbated by the lack of African American doctors available in the United States.

The AAMC and the NMA recognize that there is a need to focus on systemic change and increased collaboration across the education pipeline to address persistent barriers that Black men face. Thus, the Action Collaborative is comprised of experts from myriad disciplines who have identified premedical, academic medicine, socio-cultural factors at the base of the problem.

To achieve this goal, the Action Collaborative held a Strategy Summit during which they crafted a plan for the next 3 years. Summit participants included representatives from K-12 education, foundations, healthcare companies, national science and health professional organizations, federal government agencies, current medical school students, and medical school faculty and administrators.

During the Summit, participants identified factors across three areas that influence the pipeline and trajectory of Black boys and men interested in medicine – premedical, academic medicine, and socio-cultural factors. According to leaders at the Action Collaborative, “Pre-medical factors include the quality of public education, funding, advising, and access to support systems. Factors related to academic medicine include pathway programs, recruitment, admissions and leadership accountability for diversity. All of these factors are embedded in institutional and societal structures and socio-cultural environments that have been shaped by systemic racism, negative narratives of Black men, and institutional cultures and climates that are not inclusive of Black men.”

As a follow up to the Summit, the Action Collaborative will: engage in listening sessions with stakeholders to obtain feedback on the action agenda; onboard more individuals, organizations and institutions that will join the AC coalition and serve as collaborators to develop, invest in and implement an action agenda; and implement and monitor progress of the action agenda. The hope, according to the Action Collaborative partners, is that a systemic approach to the problem will lead to system-wide, long-lasting change in representation, and in the experiences of African American doctors, while also bringing equity and culturally relevant care to the Black population overall.

Credits: Marybeth Gasman "Why Increasing Black Men In Medicine Is Essential", https://www.forbes.com/sites/marybethgasman/2022/11/23/why-increasing-black-men-in-medicine-is-essential/?sh=6b6aba2b572c

5 Tips To Stay Healthy During the Long, Cold Winter Months

Sat, 03 Dec 2022 15:00:00 GMT

It’s wintertime once again! And whether you’re looking forward to the season, there are plenty of preparations to help you stay healthy this time of year.

The BPHN offers five tips to help you stay healthy this winter and into the warmer weather months ahead.

Get Up to Date on Vaccinations

Do your part to protect yourself and your loved ones during this season of respiratory infections.

Flu season peaks in January, so if you haven’t already done so, get your flu shot. Everyone six months and older should receive the flu shot.

Practice Proper Hygiene

With viruses such as the common cold, RSV, influenza and COVID-19 circulating this winter, it’s important to be vigilant about proper hygiene. Protect yourself and reduce the spread of these viruses by:

Washing your hands regularly with soap and warm water
Sanitizing surfaces frequently
Avoiding the sharing of cups and utensils
Wearing a mask in crowded, indoor areas
Keeping a 6-foot distance from others
Staying home if you’re not feeling well

Protect Your Heart

Studies show when temperatures drop, the rates of heart attacks, stroke and other heart-related conditions go up, according to the American Heart Association. Cold weather makes your heart work harder to keep your body warm. Take these steps this winter to protect your heart:

Make nutritious choices. Continue to eat a heart-healthy diet full of fruits, vegetables, low-fat dairy and lean proteins. Limit saturated fats and excess sugar.

Exercise. Shorter days and colder weather can translate to less frequent exercise. Be sure you’re still getting at least 150 minutes of moderate exercise weekly. If you must exercise outdoors, don’t overexert yourself and move indoors on the most frigid days.

Drink in moderation. Don’t let the season of celebrations cause you to drink more alcohol. Men should have no more than two drinks a day and women no more than one a day.

Reduce stress. It’s a busy and stressful time of year. Be sure to take time for meditation, breathing exercises or practicing other stress-relieving activities.

Stay Hydrated

Getting hot and sweaty in the summertime is a trigger to drink water, but it’s just as important to stay hydrated when it’s cold, too.

Staying hydrated keeps you energized, helps protect your skin from dry, cold winter air and keeps your body working in tip-top shape.

A good goal is to drink about eight glasses or more of water each day. Mix it up with herbal teas, fruit-infused water or 100% juice. Even broth-based soups count toward your fluid intake.

Get Vitamin D

More time spent indoors and less sunlight on your skin can lead to a Vitamin D deficiency. Getting adequate amounts of Vitamin D is crucial for bone health.

Good sources of vitamin D include fortified cereals and low-fat dairy, such as yogurt and cheese, fish, and eggs. If diet alone isn’t enough, consider a Vitamin D supplement.The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Credit : 9 Tips To Stay Healthy During the Long, Cold Winter Months, https://health.clevelandclinic.org/how-to-prepare-your-body-for-winter/

Biden Administration Wants More Black People to Have Access to Health Insurance

Tue, 29 Nov 2022 14:00:02 GMT

Since the introduction of the Affordable Care Act, communities of color have not always taken advantage of the coverage the way white consumers have, leaving many uninsured and unable to receive screenings and other preventative healthcare measures they need.

That’s why the Biden-Harris administration has prioritized engaging the Black community and encouraging them to take advantage of the variety of available plans.

Secretary Becerra says lowering costs and increasing access to healthcare have been top priorities for the Biden-Harris Administration. In October 2022 , HHS released a report that showed a 49 percent increase among African Americans in coverage enrollment during the 2021 and 2022 Open Enrollment periods. Secretary Becerra attributes this growth to more investment in outreach and education and expanded premium tax credits through the American Rescue Plan. “Rather than wait for folks to come to us, we went to them,” he said. “And the proof is in the pudding. Over 300 million Americans have health insurance coverage. That’s unprecedented.”

Keeping Things Simple is Key

One of the first things HHS did was try to take the confusion out of the enrollment process. They started by updating the Healthcare.gov website, where consumers can shop for the best plan. “It’s not as tough because we’re moving to standardize a lot of the plans so that people have a way to compare apples to apples. This way, you can see what all of the plans have to offer, and you don’t sign up for things you don’t need.”

Becerra says they’ve also stepped up efforts to help people as they shop. “We have invested in the navigators, people who know the insurance marketplace, know the plans, and are prepared to offer assistance so that you can navigate through the process and end up with the best plan for you,” he said

Lower Costs for Better Coverage

Affordability can often be another barrier that keeps people of color from having health coverage. In a period of record inflation when just about everything costs more, most families can’t afford too much coming out of their paychecks – even if it is for healthcare. But Secretary Becerra says affordable options are available.“Four out of five people who went on Healthcare.gov to look for insurance found a plan for less than $10 a month,” he said. “I think what we have to offer Americans in terms of meaningful insurance that offers real benefits for a low price is a great deal.”

Getting Rid of the Glitch

Secretary Becerra also points to the work done to fix the “family glitch” which kept many families from accessing affordable plans. Under a previous provision in the Affordable Care Act, there was no consideration for how much an employee would have to pay for family coverage. Family members were not eligible for marketplace subsidies if the employee could get employer-sponsored coverage for themself for less than 9.61% of the household’s income. In October 2022, the Biden-Harris Administration finalized a rule making determinations based on the cost to cover the employee plus family members.

“An estimated one million more people will be able to either gain coverage or see their insurance become more affordable as a result of this new rule. So even if families have looked in previous years, it’s more important this year than ever that we’re pushing families to go to HealthCare.gov and see if there are affordable plans for the whole family,” he said.

Credit Angela Johnson Biden Administration Wants More Black People to Have Access to Health Insurance, https://www.theroot.com/biden-administration-wants-more-black-people-to-have-ac-1849774916

University of Maryland To Build $65 Million Biotech Institute in Montgomery County

Sat, 26 Nov 2022 14:00:00 GMT

The University of Maryland is jumping on board the life sciences bandwagon and will create a new biotech campus in Bethesda, Md.

The new campus, to be called The University of Maryland 3 — Institute for Health Computing, will be located near the North Bethesda Metro station, according to the University of Maryland Strategic Partnership, a collaboration between the University of Maryland, Baltimore, and the University of Maryland, College Park.

Partnering with the University of Maryland Medical System and Montgomery County officials, the institution will bring leaders from the Baltimore and College Park campuses to study health care innovations that utilize artificial intelligence and data from the university’s health system.

MPowering the State will provide initial funding of $25 million, while Montgomery County will offer an extra $40 million over six years to develop the North Bethesda site.

“We are witnessing an unprecedented revolution in health care that is being driven by biomedical innovation, the digitization of medical records, and advances in machine learning and artificial intelligence,” Bruce E. Jarrell, UMB’s president, said in a prepared statement. “This new institute will include all of these elements in a synergistic effect that will transform our health care system.”

The Institute for Health Computing will first open approximately 25,000 square feet of leased space in early 2023, with plans to complete a building on a WMATA-owned parcel of land next to the Metro station sometime in 2028. It will tap world-class researchers who are exploring artificial intelligence, machine learning, and virtual and augmented reality to collaborate with medical experts, leading to broad impacts on human health and well-being.

Credit: Keith Loria University of Maryland To Build $65 Million Biotech Institute in Montgomery County, https://www.costar.com/article/737129283/university-of-maryland-to-build-65-million-biotech-institute-in-montgomery-county

$7.3 million grant to support rural healthcare providers, including Black Belt

Tue, 22 Nov 2022 14:00:00 GMT

A $7.3 million grant by the U.S. Department of Agriculture (USDA) has been invested in supporting rural healthcare providers, including several areas in the Black Belt.

According to a press release from USDA, the grants will benefit almost 200,000 in 11 counties throughout the state.

"For those living in rural Alabama, access to healthcare is a very important issue," said USDA Rural Development Alabama State Director Nivory Gordon. "For some families, access to modern healthcare facilities can factor in the family's decision to locate or stay in a rural community."

"To ensure that rural Alabamians have equal access to healthcare as those who live in our urban centers, USDA is working to help support rural healthcare systems. The investments announced today will help to ensure these healthcare providers can continue to serve those communities they proudly call home."

The funds are coming from the American Rescue Plan act and will go into improving and equipping healthcare facilities in rural areas.

Additionally funds will be used for telehealth, nutrition assistance programs, and to increase staffing for COVID vaccines and testing, among others. They will also be used to support healthcare in Tribal lands.

Troy Hospital Healthcare Authority in Pike County will use $120,100 grant to install a new heating, ventilation, and AC system to reduce energy costs and the risk of COVID exposure.

Bullock County Development Authority will use $299,600 to buy a mobile healthcare clinic to provide COVID-19 vaccines, testing, primary care services, and management for chronic health problems.

Healthcare Authority of the City of Greenville in Butler County will use $1,000,000 to "reimburse lost healthcare related revenue" during the COVID pandemic when it expended funds to respond to cases.

Tombigbee Healthcare Authority in Marengo County will use $910,000 grant to replace the Whitfield Regional Hospital's boiler system when the previous one failed.

City of York Healthcare Authority, DBA Hill Hospital of York in Sumter County, will $114,000 to purchase a vehicle to transport clinical staff to a vaccination site for COVID and other illnesses.

Credit Nathan Prewett "$7.3 million grant to support rural healthcare providers, including Black Belt", https://selmasun.com/news/7-3-million-grant-to-support-rural-healthcare-providers-including-black-belt/article_7d92042a-5ad2-11ed-a839-2f55e2c4c1ff.html

Black medical worker gets $3M in racial discrimination case

Sat, 19 Nov 2022 15:00:00 GMT

A federal jury has awarded $3 million to a former Northern Light Eastern Maine Medical Center worker who said racial discrimination led to his firing.

Attorneys for David Ako-Annan, who is Black, said the damages represented the most significant sum awarded for a racial discrimination case in Maine.

“The essence of Maine is that we are one big family where everyone is treated with respect and dignity and no one is more or less important. This case is critical to sending a message to EMMC that it must work harder to ensure the fair and equal treatment of workers who are Black or people of color,” said David Webbert, one of Ako-Annan’s attorney.

Ako-Annan, 46, of Milford, immigrated from Ghana to Maine, where he graduated from the University of Maine, earned a master’s degree in business administration and human relations and counseling from Husson University, and worked as a practice manager at a primary care medical office operated by Northern Light EMMC.

In the lawsuit, he contended his intelligence was questioned and that he was subjected to intimidation and racially insensitive remarks. He said an internal complaint of racial discrimination was met with a disciplinary warning.

EMCC contended that Ako-Annan failed to do his job properly, leading to his termination, but the all-white jury on Thursday concluded he was a victim of racial stereotyping and implicit bias.

A spokesperson for Northern Light Health stood behind the contention that Ako-Annan was fired for poor performance. “We continue to stand behind our commitment to diversity, equity and inclusion in our workforce and believe it was amply demonstrated in this case,” said Suzanne Spruce, chief marketing and communications officer.

The jury awarded $1.5 million in compensatory damages and $1.5 million in punitive damages. He’s also eligible for more than $300,000 in back pay, his attorneys said.

Credit AP News "Black medical worker gets $3M in racial discrimination case", https://apnews.com/article/science-health-maine-race-and-ethnicity-racial-injustice-4dc4b7d3d3d14bd7e41dd886361aa21f

MacKenzie Scott donates $9M to help erase racial health disparities in Syracuse, Buffalo

Tue, 15 Nov 2022 13:45:00 GMT

Billionaire philanthropist MacKenzie Scott, the ex-wife of Amazon founder Jeff Bezos, has donated $9 million to help eliminate racial health disparities in Central and Western New York.

The Health Foundation of Western & Central New York announced today that it received the unsolicited gift from Scott after she and her team reviewed U.S. nonprofit organizations.

MacKenzie has made many significant donations in recent years to groups worldwide to advance racial equity and address unmet health needs.

As part of her 2019 divorce from Bezos, she received a 25% stake in Amazon. She has pledged to give away at least half of her money.

Since July 2020, Scott has given away about $12.7 billion to more than 1,200 nonprofits, according to Forbes magazine. Forbes estimates her net worth at $29 billion.

Scott previously donated $1 million to the Syracuse YWCA and $10 million to Goodwill of the Finger Lakes .

Scott has a “no strings attached” style of giving. She leaves it up to the nonprofits to determine how to spend the money.

“This remarkable gift from MacKenzie Scott reaffirms our ongoing commitment to pursing racial and socioeconomic health equity in Western and Central New York,” said Cheryl Smith Fisher, chair of the foundation.

She said the foundation is determining how to distribute the money in ways that will have the greatest impact.

The foundation, established in 2002, decided in 2020 to focus more attention on racial and socioeconomic health equity.

Black residents of Onondaga County were hospitalized for Covid-19 at nearly three times the rate of whites at the height of the pandemic. In Buffalo, three out of five Black residents die prematurely, twice the rate of whites, according to the foundation.

Credit James T. Mulder "MacKenzie Scott donates $9M to help erase racial health disparities in Syracuse, Buffalo", https://www.syracuse.com/health/2022/10/mackenzie-scott-donates-9m-to-help-erase-racial-health-disparities-in-syracuse-buffalo.html

Black Americans’ COVID vaccine hesitancy stems more from today’s inequities than historical ones

Sat, 12 Nov 2022 14:00:01 GMT

Early in the COVID-19 pandemic, the vaccination rate in the Black community lagged well behind that of whites, a gap many in the media speculated was the result of fears based on historical health-related injustices like the infamous Tuskegee Syphilis Study.

But new research by UCLA psychologists shows that vaccine hesitancy and mistrust of medical professionals among Black Americans may hinge more on their current unsatisfactory healthcare experiences than on their knowledge of past wrongs.

The findings, the researchers say, clearly illustrate the need for both broad and specific changes within the medical community to improve experiences and build better trust with Black patients. The research is published in the journal Health Psychology.

Kimberly Martin, who led the research as a UCLA doctoral student and is now a UC President's Postdoctoral Scholar at UC San Francisco, stated that "History is important, no doubt, but Black Americans do not have to reach into the past for examples of inequity in health care — many have experienced it themselves."

In the first two studies, Martin and her UCLA colleagues surveyed approximately 300 Black and white participants in December 2020, just as vaccines became available. Black respondents expressed less trust in medical professionals and reported significantly fewer positive experiences with the healthcare system than their white counterparts. They were also less likely to report an intention to get vaccinated.

"The findings point to Black Americans' present-day experiences in the medical system as an important factor among multiple contributors to inequities, and physicians and health systems can indeed take action to improve these experiences," she said. "Respectful, competent, and caring medical professionals can be agents of change."

Among those who were not yet vaccinated, Black and white participants who had less trust in the medical community and felt less cared for by their physicians were also less likely to report an intention to get vaccinated.

The current studies add to an extensive body of research showing that Black Americans have worse healthcare experiences than whites. And while the vaccination gap between Blacks and whites has decreased, issues of inequitable treatment and medical mistrust remain and need to be addressed in the context of present-day experiences, the researchers emphasized.

"Characterizing race-related disparities in health care experiences as a relic of the past excludes current medical experiences and absolves the current health care system from making needed change," said co-author Kerri Johnson, a UCLA professor of communication and psychology.

Johnson and the other authors said that healthcare professionals and researchers need to identify and implement changes that could provide Black Americans with more equitable and satisfying healthcare experiences in the future.

Here at the Black Physicians and Healthcare Network, we offer free COVID-19 testing and vaccines for the people of Montgomery County. To check out our testing and & vaccines location, click here .

Credit "Black Americans’ COVID vaccine hesitancy stems more from today’s inequities than historical ones", https://www.miragenews.com/black-americans-covid-vaccine-hesitancy-stems-884604/

‘It is beyond words’: Black Physician Who Empowers Students With Disabilities Surprised With 1 Million Dollars.

Tue, 08 Nov 2022 14:00:00 GMT

After suffering from a spinal cord injury, a former All-American track star turned trailblazing doctor found a loving home in the disability community where he actively uplifts and empowers students.

Dr. Feranmi Okanlami, director of disability services and adaptive sports at the University of Michigan, received a hefty surprise for his inspiring efforts. ABC News reported that on behalf of the Craig H. Neilsen Foundation, Good Morning America presented Okanlami with a well-earned $1 million.

In 2013, the Stanford graduate, who hails from Nigeria and has an Indiana upbringing, endured a life-changing accident at a pool party.

“His cervical injury was high enough that most people who have [experience the same injury ] are not expected to ever be able to walk or stand,” Okanlami’s mother, Bunmi explained, per ABC News.

Through physical therapy, he turned his pain into triumph and pursued his path to becoming a physician. Okanlami has since devoted himself to “disabusing disability” and advocating for equity and inclusion for people with disabilities. He was instrumental in building the University of Michigan’s disability program to where it is today.

Credit Atiya Jordan "‘It is beyond words’: Black Physician Who Empowers Students With Disabilities Surprised With 1 Million Dollars.", https://www.blackenterprise.com/it-is-beyond-words-black-physician-who-empowers-students-with-disabilities-surprised-with-1-million/

Governor Hochul Announces More Than $2.4 Million to Diversify Physician Workforce

Sat, 05 Nov 2022 14:00:03 GMT

Governor Kathy Hochul announced that the state has doubled its investment - committing more than $2.4 million - in diversity programs managed by the Associated Medical Schools of New York to help bring more traditionally unrepresented students to the physician workforce.

Funded in part through the state Department of Health, these programs are designed to encourage students from backgrounds traditionally underrepresented in medicine - including those who are Black, Hispanic/Latino, Pacific Islander, or Native American - to get accepted into and complete medical school in New York.

"For far too long, communities of color in New York have faced disparities in their access to healthcare and have endured poorer health outcomes, both of which have resulted partially from their under-representation in the medical field," Governor Hochul said . "By doubling our commitment to programs that champion diversity in medicine, we can ensure that our state's healthcare workforce is more representative of our state's population and help right historic wrongs."

While more than 30 percent of the state's population is Black or Hispanic, only 12 percent of physicians represent those demographics. Research has shown that patients seeing doctors from their own background have better health outcomes, which makes diversifying the state's physician workforce imperative to improving the overall health of New Yorkers and addressing disparities.

New York State is now providing more than $2.4 million to diversity in medicine programs, which are designed to close gaps in the medical profession, doubling the funding commitment made last year. This funding is expected to serve more than 800 students through new and existing diversity initiatives, including Bridges to Medicine, AMSNY's successful post-baccalaureate program at SUNY Downstate Health Sciences University.

Credit Governor Hochul Announces More Than $2.4 Million to Diversify Physician Workforce, https://www.governor.ny.gov/news/governor-hochul-announces-more-24-million-diversify-physician-workforce

$1M grant to College of Education will help support mental health of Black youth

Tue, 01 Nov 2022 13:00:05 GMT

A new University of Arizona-led project will help develop educational policies that better support the mental health of Black pre-K and K-12 students, who are at increased risk for suicide, depression and other mental illness.

The Black Youth Mental Health Initiative will bring UArizona expertise to Richmond Public Schools, a district in central Virginia, thanks to a $1 million, three-year grant from the U.S. Department of Health and Human Services.

Renae D. Mayes , an associate professor of disability and psychoeducational studies in the UArizona College of Education , will lead the project in partnership with staff and administrators at Richmond Public Schools and other education policy experts.

Mayes' research focuses on the academic experiences of Black students and how those experiences are affected by other aspects of students' identities, such as gender, class or disabilities. Her research, she said, aims to emphasize Black children's strengths despite the challenges they may face in school, such as poor funding to school districts or a lack of training for faculty and staff.

"We cannot blame Black children for systemic issues," Mayes said. "Black children are trying really hard, they're building relationships, they want to engage in careers in the sciences, and they're curious."

While there have been many studies focused on the mental health of minority populations, Mayes said more research is necessary to understand specific needs of Black students.

Death by suicide is highest among Black children ages 5-11, according to a report the Department of Health and Human Services delivered to Congress in 2020. The report also found that suicide is the second leading cause of death for Black children ages 10 and 14 and the third leading cause of death for Black teenagers between 15 and 19.

Black children, the report says, are also more likely to experience institutional oppression across health care, economic, criminal justice, legal, educational and environmental systems, which makes them more susceptible to poor mental health.

Searching for sustainable preventive policies

Richmond Public Schools serves 22,000 students, from preschool through high school; 55% of the district's students are Black. The district was chosen for the project because of previous relationships that Mayes' colleagues had with district leaders and other community organizations in Richmond.

In the 2021-2022 academic year, the district saw a rise in incidents that impact students' mental health, Mayes said, including cases of gun violence and child protective service referrals, compared to the 2020-2021 academic year.

The district's counselors and social workers also completed more suicide risk assessments in the last school year than in the year before. The assessments are typically done by school counselors or social workers upon referrals from teachers after a student says or writes things conveying suicidal thoughts, or seems withdrawn from their classes or friends.

Creating community-oriented solutions

Researchers will bring together district leaders and staff, leaders of Richmond community organizations, mental and behavioral health experts in Richmond and others to create an eight-member advisory board to help guide the project.

Researchers will not assign solutions to the district as part of the project, Mayes said, but rather work with district leaders, staff and community members to understand what policies might work best for improving students' mental health in ways that are sustainable.

Mayes hopes that by the end of the project, Richmond Public Schools will have the resources they need to "catch their breath" from responding to crises and develop policies that prevent mental health challenges for students.

"They're doing amazing work," she added. "And I know that it would be even more impactful if they're able to shift from being in crisis to engaging in prevention."

Credit Kyle Mittan, University Communications, https://news.arizona.edu/story/1m-grant-college-education-will-help-support-mental-health-black-youth

Black adults receive less advanced heart failure treatments than white patients

Sat, 29 Oct 2022 14:00:00 GMT

Black adults treated at advanced heart failure centers received potentially life-changing therapies, such as transplants and heart pumps, about half as often as white adults, possibly due to racial bias, a small National Institutes of Health-supported study has found.

Researchers followed 377 patients receiving treatment at one of 21 centers in the U.S. and found that 62 of 277 white adults (22%) received a heart transplant or ventricular assist device, a mechanical device that pumps blood for the heart. In comparison, 11 of 100 Black adults (11%) received these end-stage heart failure therapies , which can extend and improve a patient’s quality of life.

The researchers said the findings, which appear in Circulation: Heart Failure , underscore the importance in strengthening equity in clinical decision-making for the 600,000 Americans – particularly Black adults – who have end-stage heart failure. Prior studies have shown Black adults have a greater risk for heart failure and are twice as likely to die from it.

“The totality of the evidence suggests that we as heart failure providers are perpetuating current inequities,” said Thomas M. Cascino, M.D. , the first study author and a cardiologist at the University of Michigan Health Frankel Cardiovascular Center.

“But recognizing disparities isn’t enough,” added Cascino, who is also a clinical instructor in the Division of Cardiovascular Disease at University of Michigan Medical School. “As physicians and healthcare providers, we must find ways to create equitable change.”

For their analysis, the researchers controlled for multiple factors, including disease severity, quality of life, and several social determinants of health, or conditions within the environment where people live that affect health outcomes. They did not find associations between the patients’ race and death rates. Eighteen Black adults (18%) and 36 white adults (13%) died during the study. Importantly, they found that treatment preferences between the two groups were similar. Yet, being Black was associated with a 55% reduced rate for receiving VAD therapy or a heart transplant.

The researchers said the findings expanded on their current understanding of disparities in heart failure treatment by showing that patient treatment preferences did not drive the inequities. They added the notable disparity in treatment that Black and white patients actually received, and the researchers’ inability to explain it by other measures, suggested unconscious bias – and even overt racism and discrimination – among healthcare providers and within the healthcare system itself had likely come into play.

In addition to encouraging training to help healthcare professionals become aware of their biases, the researchers recommend studying ways to standardize advanced heart failure therapy. Using patient registries to identify when and where disparities in clinical care occur could be a start.

To support uniformity in these assessments and other aspects of clinical care, the researchers said medical centers could partner with “disparity experts” who could join cardiology team meetings and identify pivotal decision-making points where bias may creep in.

“Disparity experts can identify these biases and barriers in real-time, provide learning opportunities, and promote equity,” Taddei-Peters said. “This can be especially valuable for centers where the demographics of healthcare providers may not reflect the patients they serve.”

The Centers for Disease Control and Prevention estimates that 6.2 million Americans have heart failure . Common symptoms may include shortness of breath, swelling in the lower body, such as the legs and ankles, and feeling tired.

Underlying risk factors for heart failure , such as diabetes , can also disproportionately affect Black, American Indian and Alaska Native, and Hispanic adults.

Credits National Heart, Lung, and Blood Institute Black adults receive less advanced heart failure treatments than white patients, https://labblog.uofmhealth.org/lab-report/black-adults-receive-less-advanced-heart-failure-treatments-than-white-patients

UAMS College of Public Health Researchers to Use $4 Million Grant to Address Health Impact of Structural Racism, Discrimination on Middle-Aged Black Men

Tue, 25 Oct 2022 14:00:03 GMT

Researchers from the University of Arkansas for Medical Sciences (UAMS) Fay W. Boozman College of Public Health's Southern Public Health and Criminal Justice Research Center will use a $4 million grant from the National Institute of Minority Health and Health Disparities (NIMHD) to study structural racism and discrimination.

Brooke EE Montgomery, Ph.D., MPH, George Pro, Ph.D., and Nick Zaller, Ph.D., received a NIMHD Research Project Grant (R01) to study the relationship between the racial income gap and racial disparities in chronic diseases in a sample of low-income Black men recruited from central Arkansas.

This form of structural racism and discrimination is of particular interest as it has multilevel implications that strengthen risk factors and weaken protective factors for the health of Black men, said Montgomery. She added that temporarily reducing the gap through the provision of income supplementation is an innovative strategy to address this historical source of oppression and promote the health of Black men's health.

Black men ages 45 and older will be the focus of the research. The study will include some participants who previously have been incarcerated. Each participant will be interviewed and surveyed three times during the 12-month study. Some men will be randomly selected to receive a financial stipend, downloaded onto a card, to use throughout the study.

“We’ll study the health habits, commonalities and differences between the people who get the money and those who don’t,” Montgomery said.

Our goal is to advance antiracist health research, inform policies that promote health equity, and dismantle structural racism and discrimination across multiple systems of oppression.

Credit : Kev Moye "UAMS College of Public Health Researchers to Use $4 Million Grant to Address Health Impact of Structural Racism, Discrimination on Middle-Aged Black Men", https://news.uams.edu/2022/09/15/uams-college-of-public-health-researchers-to-use-4-million-grant-to-address-health-impact-of-structural-racism-discrimination-on-middle-aged-black-men/

Increasing numbers of Black Americans report mental health concerns

Sat, 22 Oct 2022 14:00:00 GMT

More Black Americans are expressing a need for mental health services, according to new data from CVS Health and Morning Consult . The annual survey, now in its fifth year, shows that since 2020, there’s been an 11% increase in Black Americans reporting mental health concerns.

The latest data shows that Black and Hispanic groups accounted for roughly half of mental health services used. Survey participants expressed a range of concerns from “persistent symptoms of sadness” to feeling “that everything is an effort.”

CVS Health’s 2022 data showed that since the pandemic, more than half of survey respondents said that they were more comfortable with engaging in discussions about mental health, while 58% are using digital tools to access care — like telemedicine.

Providers in the region are noticing this trend as well. Yavar Moghimi, medical director of behavioral health for AmeriHealth Caritas, said demand for telemedicine therapy services is increasing.

AmeriHealth Caritas, one of the region’s leading health insurance companies for Medicaid, is a primary player in behavioral health services. According to Dr. Moghimi, the company saw an increase in medicaid claims for behavioral health services during the pandemic — and telehealth was a factor.

“Behavioral health was one of our number one telehealth visits, just based on claims. We’re seeing an exponential rise in going from in-person to telehealth,” Moghimi said.

Bolding said that for many Black Americans, there’s been a shared sense of trauma and grief, coupled with race-based violence and police brutality since the pandemic. She said that she’s seen a significant increase in Black individuals accessing mental health counseling at her practice.

She also said that stigma and mistrust persists within Black communities when it comes to mental health treatment.

“More work needs to be done to counter messaging and change the narrative around mental health, illness and accessing mental health treatment,” she said. “I think the other thing is ensuring that the representation is there. Clinicians still need to be more representative of Black and brown communities.”

“COVID-19 caused a dramatic shift in how we operate as communities and how we interact as humans,” she said. “We often function best when we understand the guardrails. COVID-19 is an evolving virus. We’re seeing a trend in the general population over the need for mental health across the board. So this isn’t just one data point. It is a snapshot in time.”

Dr. George James is a therapist with the Council for Relationships in Philadelphia, and has noticed this recent trend in his practice.

“Prior to the start of the pandemic, I saw an increase in the numbers of Black and African-American individuals, couples and families showing up for therapy,” he said. “Since the beginning of the pandemic the numbers have increased significantly.”

He’s encouraged to see that mental health awareness is increasing in BIPOC communities and would like to see the conversation continue.

“People — especially people of color — who believed they didn’t experience anxiety or depression before the pandemic now realize that they do. Many people have realized that their mental health is connected to their feelings of burnout or vice versa,” he said. “Mental health matters at work, home, in community, and relationships.”

Credits : Marcus Biddle "Increasing numbers of Black Americans report mental health concerns, survey finds", https://whyy.org/articles/more-black-americans-report-mental-health-concerns-survey/

Women’s mental well-being more sensitive to exercise than men’s during different stages of pandemic

Tue, 18 Oct 2022 13:00:05 GMT

According to new Binghamton University, women's mental health was more affected by physical exercise frequency during the COVID-19 pandemic than men's.⁣⁣

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Lina Begdache, assistant professor of health and wellness studies, researches the impact of dietary and lifestyle factors on mental health. ⁣⁣

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In a recent study, her team determined the relationship between the different stages of the pandemic, time of the week, and exercise frequency on mental distress, with notable differences in men and women.⁣⁣

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Researchers found that during the pandemic, a period with high-stress levels, women were required to exercise in moderation to achieve mental well-being. This contrasts with men, where frequent exercise was advantageous.⁣⁣

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Women are more likely to report experiencing stress than men, which suggests their lower tolerance to stress said Begdache. Therefore she suggests that high exercise frequency may add to their stress level and negatively impact their mental well-being.⁣⁣

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The researchers also found that exercise frequency modulates mental health based on the week's time. Men's mental health was more likely to suffer during weekends, whereas women's mental health tended to decline on weekdays. This could be because a mother needs to balance responsibilities with their children's homeschooling and in the workplace.⁣⁣

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To conclude, the study shows that the total lack of exercise was correlated with mental distress in both men and women. With the easing of COVID restrictions, upping exercise frequency improved mental well-being. ⁣⁣

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Since weight gain was an issue during the lockdown, increasing exercise frequency fueled the desire to focus on weight loss, providing more structure to people's lives.⁣⁣

Credit Lina Begdache "Women’s mental well-being more sensitive to exercise than men’s during different stages of pandemic", https://www.binghamton.edu/news/story/3821/womens-mental-well-being-more-sensitive-to-exercise-than-mens-during-different-stages-of-pandemic

Important Message from the MCPS School System Medical Officer

Sun, 16 Oct 2022 12:30:01 GMT

Last week, we saw an increase in classroom outbreaks of COVID-19. While the overall Centers for Disease Control and Prevention (CDC) COVID-19 Community Risk Level is LOW for Montgomery County, we should remain vigilant about preventing the spread of COVID-19, as well as other respiratory viruses, including influenza and RSV.

There are a few things we can do to promote health in our school community:

1. Continue basic health hygiene practices.

2. Prepare yourself for the upcoming flu season.

3. Continue to help prevent the spread of COVID-19 in our school community.

The Black Physicians & Healthcare Network provides free COVID-19 testing/vaccines to the citizens of Montgomery County.

To learn more about our Testing & Vaccine locations click here .

Credit Important Message from the MCPS School System Medical Officer, https://www.montgomeryschoolsmd.org/departments/publicinfo/community/school-year-2022-2023/Community-Update-SSMO-10-14-2022.html

US breast cancer death rate drops 43% in three decades, but racial disparities remain, American Cancer Society report finds

Sat, 15 Oct 2022 14:00:00 GMT

The breast cancer death rate in the United States has dropped significantly.

Still, Black women continue to be more likely to die from the disease despite having a lower incidence of it, according to a new American Cancer Society report.

The study published this week in the CA: A Cancer Journal for Clinicians finds that in total, the death rate dropped by 43% within three decades, from 1989 to 2020, translating to 460,000 fewer breast cancer deaths during that time.

“Death rates are declining in Black women, just like they are in almost every other group, but we’re still seeing the same gap,” said Rebecca Siegel, senior scientific director of surveillance research at the American Cancer Society.

Researchers from the American Cancer Society, Emory University and Weill Cornell Medicine analyzed data on breast cancer incidence and deaths from the National Cancer Institute and registries at the US Centers for Disease Control and Prevention, dating to 1975.

Cancer death rates fall steadily in the US, with more survivors than ever. The researchers found that the incidence of breast cancer has risen slowly since 2004, by about 0.5% per year, driven mostly by diagnosing the disease early and more quickly at a localized stage.

In contrast, breast cancer death rates have declined steadily since their peak in 1989, the researchers found, falling 1.9% annually from 2002 to 2011 and then 1.3% annually from 2011 to 2022.

The ongoing racial disparities highlighted in the new American Cancer Society report came as no surprise to Dr. Samuel Cykert, professor of medicine at the University of North Carolina School of Medicine in Chapel Hill, who has conducted research on racial disparities in cancer treatment.

“The fact that the gap is still there doesn’t surprise me because people haven’t focused on it to do something about it,” said Cykert, who was not involved in the report.

“In the late ’70s, outcomes were equal. The reason for that is at that time, diagnosis was lousy, and treatment was very crude, and so nobody had excellent care and so deaths were equal in both groups,” he said. “Then, as you look at the graphs between 1976 and 1985, they split off where the mortality for White patients markedly improved, and for Black patients, they improved but not so much, and then around the mid-‘80s, the gap has remained constant until today.”

To eliminate racial disparities among cancer patients, Cykert said, ensuring that Black women have the same access to hospitals, breast cancer screenings and adequate treatments as White women is key.

“You really need two things: You need a system change that acknowledges that there are disparities and care and outcomes,” Cykert said.

“You also need community involvement so that individual health systems understand what the barriers are for their community. Plus, there also needs to be an accountability,” he said, adding that “health care systems should use their digital data to look at treatment progress for all their patients in real time, especially disadvantaged groups, and build systems to keep engaging folks to complete all care.”

Credit US breast cancer death rate drops 43% in three decades, but racial disparities remain, American Cancer Society report finds, https://edition.cnn.com/2022/10/07/health/breast-cancer-racial-disparities/index.html

Why Race Matters If You Have Depression

Tue, 11 Oct 2022 14:00:06 GMT

Depression is the leading cause of illness and disability worldwide, per the World Health Organization (WHO). And while depression can affect anyone, a growing body of research shows people of color in the United States are often hit hardest by this condition.

Marginalized racial and ethnic communities, such as Black and Hispanic Americans, are more apt to experience severe and debilitating symptoms of depression and are less apt to receive beneficial treatments, according to a May 2022 report from the Blue Cross Blue Shield Association, a federation of American health insurance companies.

The causes and contributors of these unfair and preventable differences in the burdens of depression and other mental health conditions are multifaceted and deep-rooted. As a result, solutions aren’t straightforward. “It’s sort of like any other disparity that we see — the adage that when white America catches a cold, all the other groups get the flu,” says Wizdom Powell, PhD, MPH ,

What this means is the burden of disability from depression is much more pronounced in individuals from Black, indigenous, and communities of color,” Dr. Powell explains. “And the consequences of these mental health conditions are far more significant and negative for these populations.

What Factors Drive These Disparities?

A combination of factors likely causes these disparities, Powell says. “We don’t have a clear connection between race and depression that we can determine under a microscope, like a biological link,” she explains.

Historical Mistrust in Health Systems and Unequal Care Play a Role

People of color have historically been mistreated by healthcare systems in the United States. One well-known example is the U.S. Public Health Service (USPHS) Syphilis Study at Tuskegee , in which nearly 400 African American men who had syphilis were intentionally denied treatment. Experiences like these have created mistrust among people of color toward the U.S. medical system, lessening the likelihood of many seeking care.

Some research shows that Black people today continue to encounter more negative experiences when they seek mental health treatment compared with white people. For instance, a study published in December 2018 in the journal Psychiatric Services found African American people were more apt to receive a misdiagnosis of schizophrenia than white people when they reported symptoms of mood disorders like depression. In contrast, non-Latino white people were more likely to be diagnosed with major depression.

Shortage of Mental Health Experts of Color Is Another Barrier

A study published in November 2020 in the journal JAMA Network Open found that patients who shared the same racial or ethnic backgrounds as their doctors were more likely to report a better care experience than those who did not. However, there’s a shortage of racially-diverse mental health care providers in the United States — another possible reason people in marginalized racial and ethnic communities don’t seek treatment for depression .

Stress and Trauma Caused by Racism Increases the Risk of Depression

A review of nearly 300 studies, published in PLoS One , found a significant association between racism and mental health issues like depression among people of color.

People of color often experience forms of stress from racism and inequality that white people do not experience — and stress is a strong predictor of depression, according to research published in PLoS One .

“The kind of stress that plagues the lives of people who occupy more marginalized social positions are stresses that are associated with being discriminated against, and we know that these kinds of stressors are notably different and separate these groups from non-Hispanic white people in our society,” says Powell.

Cultural Stigma Related to Mental Health Reduces Outreach

Although stigmas — negative beliefs or attitudes toward someone based on a notable characteristic like mental health issues — are common among many communities, they may be particularly pronounced in Black and African American communities. A study published in Nursing Research found that many African American adults view mental health disorders, especially depression, as a sign of weakness. That stigma and related ones can deter people of color from seeking treatment.

Financial Instability Is Both a Cause and a Deterrent

In the United States, Black and Hispanic people are more likely to live below the poverty line than white people, with 19.5 percent of Black people and 17 percent of Hispanic people experiencing poverty in 2020 compared with 8.2 percent of white people, according to Statista , a provider of market and consumer data.

Financial instability is both a predictor of serious mental health issues and a significant barrier to treatment. According to NAMI, Black adults who live below the poverty line are more than twice as likely to report serious psychological distress compared with those in more secure financial situations.

Where Do We Go From Here?

Telemedicine

Telemedicine can be used to increase access to mental health treatment. “In many states, therapists can do therapy online, which makes it more accessible for people who may have difficulties with transportation or who may not have access to a therapist in their city, but can find someone within their state,” Dr. Turner says. In addition, telemedicine may, in some cases, be more affordable than traditional in-person care.

Community-Based Interventions

It’s important to meet people in marginalized communities where they are when it comes to mental health care, notes Sidney Hankerson, MD , an associate professor and vice chair of the department of psychiatry, and the director of mental health equity research at the Institute for Health Equity Research at the Icahn School of Medicine at Mount Sinai in New York City.

How to Get the Help You Need Right Now

While research shows issues surrounding mental health disparities are multidimensional and challenging to overcome, they’re problems that must be addressed.

Finding the right therapist for your specific needs often begins with asking questions. “It's okay to ask questions about their experience working with individuals from your community,” Erlanger says. “For example, I encourage people to ask therapists, ‘How many clients have you worked with that identify as Black or African American?’ This can help potential clients get an idea about a therapist's level of experience with understanding depression within certain groups.”

Reach out to us if you are dealing with depression. Our team at BPHN is happy to help you get connected with a therapist today.

Credit Julie Lynn Marks & Allison Young, MD "Why Race Matters If You Have Depression", https://www.everydayhealth.com/depression/why-race-matters-if-you-have-depression/

Black Patients Wants To Help With Medical Research But Have Barriers

Sat, 08 Oct 2022 14:00:00 GMT

Clinical trial participants are predominantly white. Despite Black and Hispanic people respectively making up 12% and 16% of the U.S. population in 2011, together, they made up only 6% of clinical trial participants overall that year.

The trials represent all patients and are essential to ensure that treatments are effective for everyone. Including diverse patient populations in clinical trials ensures these factors are accounted for.

However, the perception that recruiting white patients is easier, less time-consuming, and more cost-efficient than recruiting underrepresented or underserved patients contributes to health disparities seen today.

Typically, clinical trials focus on physicians working in urban medical centers. Most Black and Hispanic patients have limited access to the health care system, and the centers that serve them often do not have the research infrastructure or resources to run clinical trials.

Due to misconceptions about Black patients’ interest in research, we anticipated few patients would participate in the trial because our patient base is 90% African American. The sponsor for the study expected an enrollment rate as low as one to three patients per week at our site.

When enrollment began, we saw high interest among our Black patients. After three months, we enrolled 100 patients, 85% of whom were Black.

So how did we do it?

First, we identified the participation barriers our Black and Hispanic patients faced. We conducted a pilot study to identify more broadly the main barriers to research participation in underserved and underrepresented populations in our area. We reviewed enrollment rates, failures to meet eligibility, and data issues, among others, from our past studies to see where we could improve.

We evaluated the role of mistrust by surveying patients at an IBD education conference. Although patients often cited mistrust of health care providers and systems as a significant barrier to trial participation, 70% of patients with a college education trusted their gastroenterologists, and 100% of patients with less than a college education trusted their doctors.

Time was another barrier. Because many of our patients have limited exposure to clinical studies, they have many questions and concerns that most clinicians do not have the time to answer in the space of a standard appointment. Patients also could not afford the time commitment required for complex clinical trials. An informed consent process can take over an hour, and many trials require frequent and prolonged hospital visits, for which patients may not be able to take paid time off.

After identifying these barriers, we worked to create solutions to help our patients participate in research. We pre-screened potential study participants by looking through their electronic medical records and provider referrals. This helped us identify qualifying patients and proactively reach out to them.

Working with diverse participants can be challenging, but so is every other aspect of clinical research. Our results showed that intentional recruitment, flexibility and creative solutions can help increase enrollment of underrepresented populations in clinical trials.

Partnering with an institution dedicated to serving underserved populations can also help. But above all, research participants are looking for a genuine interest in their well-being.

Credit Dr. Julia Liu "Black Patients Wants To Help With Medical Research But Have Barriers, Says Study", https://theconversation.com/yes-black-patients-do-want-to-help-with-medical-research-here-are-ways-to-overcome-the-barriers-that-keep-clinical-trials-from-recruiting-diverse-populations-185337

Montgomery County, Maryland emerges as place where Black people can live their best lives

rspassiani@nccf-cares.org (Rachel Spassiani) — Sat, 01 Oct 2022 14:00:00 GMT

W ill Jawando’s identity as the son of a Nigerian immigrant father and a White mother from Kansas offered him early exposure to diversity and the varied experiences that life in America can bring. His childhood was no crystal stair, but he was determined to ascend using education as his driver.

“I want to do a lot of good,” says Jawando, who is married to fellow lawyer Michele Jawando; the millennial couple is raising four children. “I’m working hard to ensure that a quality education, civil rights, and opportunities for prosperity are available to everyone.”

Today, Jawando, an attorney, community leader, and former Obama administration appointee, is councilman at large in Montgomery County, Maryland, an office he’s held since 2018. This summer, he handily won the Democratic primary for re-election and will face several Republican challengers in November.

The Jawando family’s achievements are emblematic of a larger phenomenon among successful Black people in the United States. Montgomery County is cited in groundbreaking new data about places nationwide where Black residents are prospering. Dubbed The Black Progress Index , this historic collaboration between the Brookings Institution and the NAACP examines the social factors that influence Black well-being.

Findings include:

A high percent of foreign-born Black people was one of the strongest predictors of longevity in a community.

Regions with larger shares of Black children not living with their father, as well as firearm fatalities, showed substantive harms. In county-level census data sampled in the report, 57% percent of Black children were not living with their father.

The Black Progress Index is an interactive, public research tool culled from U.S. Census Bureau data and a wide array of other sources: the Centers for Disease Control and Prevention, the IRS, real estate brokerage Redfin, and Facebook, among others.

Researchers analyzed assets and opportunities tied to quality of life based on 13 index components in key areas: family health, wealth, safety, environmental quality, and human/social capital. The latter encompasses factors such as Black college attainment rates and friendships.

The Black Progress Index finds Black people living in Montgomery County, a community of 1 million people near the nation’s capital, are doing well according to health and well-being measures. The index predicts a Black life expectancy of 81.3 years in this affluent enclave, where median household incomes hover around $112,000.

In terms of educational attainment, about 59% of residents in the county have a bachelor’s degree. This, too, dovetails with information from the Black Progress Index. It shows that the percentage of Black adults 25 and older with at least a bachelor’s degree highly correlates with longer life.

The individual impact of education on health is well established, researchers say, and living near higher-income adults may boost health in other ways, such as improving government policy, safety, and resources.

Black entrepreneurship, measured in the index by the rate of business ownership, is a relatively small but still significant predictor of life expectancy. There are more than 6,000 minority-owned firms in Montgomery County, according to census data. Roughly 1% of Black adults ages 18 to 64 own businesses, researchers say, and this fact adds roughly 0.2 years onto one’s life.

Jawando agrees. While acknowledging the successes in his county, he’s worked to help alleviate disparities surfaced by the pandemic. And in his new book, “My Seven Black Fathers: A Young Activist’s Memoir of Race, Family, and the Mentors Who Made Him Whole,” he describes being raised by a divorced single mom in a vermin-infested apartment. He was moved from school to school, branded “disruptive,” and he lost a childhood friend to gun violence.

Yet a series of influential Black men — among them his stepfather; former President Barack Obama; and, later, his biological father — inspired him to reach his potential. Jawando says he won’t rest until everyone has similar opportunities to soar.

Might the data revealed in the Black Progress Index inspire a new generation of strivers? Brookings Interim President Amy Liu believes it could.

“There are two things that make this index powerful and unique,” Liu says. “The data literally brings the insights closer to home, in the communities in which Black residents live. Further, the index focuses on predictors of Black life success, not just chronicling more problems.” Liu says, “Together, these make the index energizing and actionable.”

Credit Donna M. Owens "Montgomery County, Maryland emerges as place where Black people can live their best lives", https://www.bostonglobe.com/2022/09/28/opinion/montgomery-county-maryland-emerges-place-where-black-people-can-live-their-best-lives/

Chan Zuckerberg Initiative Announces Partnership To Advance Genomics Research at the Four Historically Black Medical Colleges

rspassiani@nccf-cares.org (Rachel Spassiani) — Tue, 27 Sep 2022 13:00:08 GMT

Chan Zuckerberg Initiative announced a partnership with the nation’s four Historically Black Medical Colleges (HBMCs) to further support the cutting-edge scientific research they are leading to address significant gaps in genomics research, create new tools and methods to prevent and treat disease, and accelerate precision health for everyone, particularly Black people and other people of color.

CZI’s Accelerate Precision Health program will advance genomics research by investing in genomics programs at each of the HBMCs — Charles Drew University College of Medicine in Los Angeles, California; Howard University College of Medicine in Washington, D.C.; Meharry Medical College in Nashville, Tennessee; and Morehouse School of Medicine in Atlanta, Georgia.

The Accelerate Precision Health program will award $46 million total in funding, or $11.5 million per institution over the next five years. Through the partnership, the HBMCs will expand research opportunities for undergraduate, graduate, and post-doctoral students; support the creation of a new Master of Science program in Genetic Counseling; support recruitment of anchor faculty in genomics; and fund state-of-the-art tools for data handling, storage, and analysis, among other elements.

“We are honored to partner with these four institutions that are national leaders and championing some of the most groundbreaking research in precision health,” said CZI Co-Founder & Co-CEO Priscilla Chan. “As pillars in their communities, the Historically Black Medical Colleges are also uniquely positioned to engage populations that have been systematically underrepresented in the scientific research process to ensure that the breakthroughs represent a healthier future for everyone.”

This partnership between CDU, our fellow Historically Black Medical Colleges, and the Chan Zuckerberg Initiative in many ways represents an almost perfect convergence of ambition, vision, resources, and perspective,” shared Dr. David M. Carlisle, President and CEO of Charles R. Drew University of Medicine and Science. “This endeavor to address humanity’s most pressing health issues through research, regardless of color, ethnicity, gender, or other factors, is nothing short of a bold and stunning step towards achieving true health equity.

Credit: Patricia Flores "CZI Announces Partnership To Advance Genomics Research at the Four Historically Black Medical Colleges", https://chanzuckerberg.com/newsroom/partnership-genomics-research-historically-black-colleges/

HHS Announces $3 Million To Promote Black Youth Mental Health

rspassiani@nccf-cares.org (Rachel Spassiani) — Sat, 24 Sep 2022 14:00:00 GMT

U.S. Department of Health and Human Services (HHS) Office of Minority Health announced more than $3 million in grants on Sept. 19 for eight organizations focusing on policy effectiveness to support Black youth mental health.⁣⁣

The initiative will last for three years and help identify health and wellness policies that effectively improve BYMH—including suicide prevention.

The awardees will use a policy assessment framework to identify existing policies expected to promote mental health in Black youth and then test the impact of the policies in various settings (schools, faith-based organizations, community centers, health centers, or other community agency settings).

The awardees are:

The eight new BYMH awardees will conduct their projects across eight states, including Arizona, California, Georgia, Louisiana, Minnesota, Nevada, Ohio, and Rhode Island. The project period for the Demonstrating Policy Effectiveness to Promote Black Youth Mental Health initiative begins on September 30, 2022.

Credit Janette Wider "HHS Announces $3 Million To Promote Black Youth Mental Health", https://www.hcinnovationgroup.com/policy-value-based-care/health-equity/news/21281375/hhs-announces-3-million-to-promote-black-youth-mental-health

How health systems can help build Black wealth

rspassiani@nccf-cares.org (Rachel Spassiani) — Mon, 19 Sep 2022 14:00:08 GMT

Health systems can play important roles in helping Black communities build wealth, according to Penn Medicine.⁣⁣

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Eugenia South (M.D., M.S.H.P) stated that health systems have a choice to continue with the status quo or reposition themselves as essential actors in closing the racial wealth gap.⁣⁣

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Data at Penn Medicine shows that Black Americans comprise about 13% of the U.S. population but hold only about 3% of the country’s wealth; moreover, in 2019, the median net worth of white American families was $188,200—several times greater than the $24,100 median net worth of Black American families.⁣⁣

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Structural racism embedded in historical and present-day policies and practices contributes to the racial wealth gap.⁣⁣

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While no single institution can solve the problem alone, the authors suggested several ways to help Black patients by building wealth, including job income, savings, investments, and similar assets or revenue.⁣⁣

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Building wealth only works when we work together as a community and help lift each other along the way.⁣⁣

Credit : Dr. Eugenia South "How health systems can help build Black wealth", https://penntoday.upenn.edu/news/penn-medicine-health-systems-can-help-build-black-wealth

Montgomery County commits $1 million for grants to abortion service providers

rspassiani@nccf-cares.org (Rachel Spassiani) — Sat, 17 Sep 2022 14:00:01 GMT

Montgomery County, Maryland, is committing $1 million for grants to abortion service providers following the Supreme Court’s ruling overturning Roe v. Wade.

In Maryland, where abortion remains legal, Montgomery County Executive Marc Elrich said the money is being committed to grants to qualified community-based organizations that provide reproductive health services — including abortions.

“We know that people will travel for abortions. They’re going to solve this problem one way or the other, and it’s incumbent on us that we make it possible for women anywhere to deal with this in the safest way possible,” Elrich said.

Montgomery County will do what we can to help protect women, whether they’re in Montgomery County or whether they’re in adjacent states and coming here for help.

Credit Liz Anderson "Montgomery County commits $1 million for grants to abortion service providers", https://wtop.com/montgomery-county/2022/09/montgomery-co-commits-1-million-for-grants-to-abortion-service-providers/

The ‘HBCU Effect’ effect is real

rspassiani@nccf-cares.org (Rachel Spassiani) — Tue, 13 Sep 2022 14:00:11 GMT

Historically Black Colleges and Universities (HBCUs) have consistently “punched above their weight” against nearly impossible odds to prepare America’s Black scholars to enter society with a comprehensive education.

Producing 80% of Black judges, 50% of Black doctors, 50% of Black lawyers, and 19% of the STEM degrees awarded to Black students.

The HBCU seeks to understand, validate and promote the success of HBCUs to develop a counter-narrative that fully illustrates their value and competitiveness.

Despite their role as catalysts for African Americans' educational, economic, cultural, and societal gains, HBCUs still lack critical resources, support, and understanding.

By addressing gaps in knowledge regarding workforce outcomes at HBCUs and how social experiences and networks affect the academic and workforce experiences of Black HBCU alums, we provide concrete and contemporary evidence for students, families, and HBCU advocates to support UNCF’s collective mission.

The HBCU aims to become the authoritative source for philanthropists, educators, students, reporters, and all others researching the latest information about the success of HBCU students and, by extension, their impact on the future of the U.S and the broader global community.

Credit: Dr. Nadrea R. Njoku "UNCF Issues New Research on “The HBCU Effect", https://uncf.org/news/uncf-issues-new-research-on-the-hbcu-effect

Master P Spreads Awareness On Mental Health, Substance Abuse After Daughter's Death

rspassiani@nccf-cares.org (Rachel Spassiani) — Sun, 11 Sep 2022 14:00:02 GMT

In the wake of his daughter’s death, Master P is spreading awareness on mental illness and substance abuse. The rap mogul lost his daughter Tytyana Miller Miller, 29, to a drug overdose in May.⁣⁣

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The No Limit Records chief executive officer sat down with Gayle King for CBS Mornings on Friday and opened up about mourning the loss of his daughter, who shared her struggle with addiction through appearances on Growing Up Hip Hop.⁣⁣

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“It’s hard. Coming from poverty, you would think that you would outlive your kids, and that was the mission,” Master P told King.⁣⁣

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Now the rapper and businessman is using his pain to motivate others in the Black community to seek help if struggling with depression and addiction.⁣⁣

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His advice for families struggling with similar issues is to speak out.⁣⁣

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“Talk about it. Don’t hold this a secret,” Master P said. “When you talk about mental illness and substance abuse, people don’t want to say, ‘This happened to my kids.’ But this is happening to all of us.”⁣⁣

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What we can learn about this story is that you should never be afraid to talk about your mental health struggles because it will inspire others to do the same. ⁣⁣

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Reach out to us today to receive FREE mental health counseling and therapy.⁣⁣

Credit : Aley Arion "Master P Opens Up About His Daughter’s Fatal Drug Overdose: 'I Feel Like I Went To My Own Funeral", https://www.essence.com/lifestyle/master-p-daughter-2/

Black adults' religious practices linked to better heart health measures

rspassiani@nccf-cares.org (Rachel Spassiani) — Fri, 09 Sep 2022 14:00:00 GMT

Black and Indigenous Americans and people of color in the United States experience greater health disparities than their white counterparts.⁣⁣⁣

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The primary reason is racism, which has led to several inequities in education, employment, income, and health outcomes.⁣⁣⁣

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These populations are therefore more likely to forgo treatment for various diseases and injuries. One of the reasons for this concerning trend is their inability to access health care due to its cost.⁣⁣⁣

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Every American has a fundamental right to affordable and high-quality health care, regardless of their socioeconomic status.⁣⁣⁣

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It is our mission at the Black Physicians & Healthcare Network to close this disparity by providing free, critical health services, helping African Americans thrive in all aspects of life and society.⁣⁣⁣

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Credit: Jack Guy "Religion linked to better measures of heart health among Black Americans, study says", https://edition.cnn.com/2022/08/31/health/african-american-religion-heart-health-scli-intl-wellness/index.html

Socioeconomic status should not determine access to health care in America

rspassiani@nccf-cares.org (Rachel Spassiani) — Wed, 07 Sep 2022 14:02:04 GMT

Black and Indigenous Americans and people of color in the United States experience greater health disparities than their white counterparts.⁣⁣

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The primary reason is racism, which has led to several inequities in education, employment, income, and health outcomes.⁣⁣

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Every American has a fundamental right to affordable and high-quality health care, regardless of their socioeconomic status.⁣⁣

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Credit: Vanessa M. Griffith "Socioeconomic status should not determine access to health care in America", https://www.penncapital-star.com/commentary/socioeconomic-status-should-not-determine-access-to-health-care-in-america-opinion/⁣⁣

Governor Hochul Announces $3.38 Million For 'Choose Healthy Life' To Address Health Inequities In The Black Community Through The Black Church

rspassiani@nccf-cares.org (Rachel Spassiani) — Mon, 05 Sep 2022 14:00:00 GMT

Governor Kathy Hochul recognized Choose Healthy Life for its work during the pandemic and offered COVID-19 testing and vaccinations through its Black churches across the five boroughs of New York.⁣

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At an event held at Choose Healthy Life Church First Corinthian Baptist Church in Harlem, the Governor announced that the FY 2023 New York State Budget includes an allocation of $3.38 million for Choose Healthy Life to address health inequities and administer preventative wellness programs run by 20 churches.⁣

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Governor Hochul said, "The pandemic exposed appalling health care disparities in Black communities, and today we are taking concrete action to close those gaps and get care to those who need it most."

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This funding will be critical in helping address health care inequities in underserved communities. I thank Choose Healthy Life for their efforts throughout the COVID pandemic and look forward to our continued partnership to ensure quality care is available and accessible. ⁣

Credit: CBS New York Team "Gov. Hochul pledges $3.8 million to address health disparities", https://www.cbsnews.com/newyork/news/choose-healthy-life-kathy-hochul-health-disparities-new-york/

Students in Montgomery County, Md. say they feel unready for college

rspassiani@nccf-cares.org (Rachel Spassiani) — Sat, 03 Sep 2022 14:00:00 GMT

The coronavirus pandemic has affected multiple school years, leading many high school students to feel unprepared for college and the career choices they will soon face.⁣⁣⁣

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Rising high school seniors in Montgomery County are hesitant to apply for college because the COVID-19 pandemic didn’t allow school administrations to adequately prepare students to meet college demands.⁣⁣⁣

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“I don’t know where to start or how to navigate or go about it,” said Hemen Daniel, 18, a student at Bethesda-Chevy Chase High School in Bethesda, Md. “I’m terrified for the upcoming year.” ⁣⁣⁣

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In addition to feeling unprepared for college, she doesn’t know what she wants to study for college. Daniel attributed this lack of readiness to a lack of support and said that the disruptions brought about by the pandemic caused her grades to tank.⁣⁣⁣

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Beyond student performance, the pandemic has led to a drop in ranking for many schools in Maryland. Of the Montgomery County schools that made it to U.S. News and World Report’s best high school rankings, five dropped in ranking, and three remained in the same spot.⁣⁣⁣

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If any students feel unprepared for college, reach out to us to receive FREE mental health services.⁣⁣⁣

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For more information, visit: https://www.bphnetwork.org/mental-health⁣⁣⁣

Credit: Special to the AFRO "Students in Montgomery County, Md. say they feel unready for college", https://afro.com/students-in-montgomery-county-md-say-they-feel-unready-for-college/

Chantrell Frazier Becomes The First Black Women To Earn A PH.D In Biochemistry At Florida International University

rspassiani@nccf-cares.org (Rachel Spassiani) — Thu, 01 Sep 2022 14:00:00 GMT

Student-athlete Chantrell Frazier is finding success off the court, becoming the first Black woman to earn a doctorate in biochemistry at Florida International University.⁣

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The transition from an HBCU was a stark difference as only a few Black students were among a class of 56,000 at the public university. However, what fueled her academic journey was her passion for forensic science, which took root while attending Savanah State University. Little did she know that she would make history by staying on track.⁣

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“It’s just being an example for them showing them that the ceiling is open because I feel like I’ve broken a lot of glass ceilings with what I’ve done,” she said.⁣

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Continue to make history, Chantrell the BPHN is proud of your accomplishment, and thank you for paving the way for future black doctors.

Credit : Samantha Dorisca "Chantrell Frazier Becomes The First Black Woman To Earn A Doctorate In Biochemistry At Florida International University", https://news.yahoo.com/chantrell-frazier-becomes-first-black-170852431.html

National Medical Association: Inflation Reduction Act Is A Significant Step Towards Reducing Health Disparities For Black Patients

rspassiani@nccf-cares.org (Rachel Spassiani) — Tue, 30 Aug 2022 14:00:04 GMT

The House of Representatives passed the Inflation Reduction Act.⁣

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The passage of the Inflation Reduction Act is a significant step towards reducing many health disparities Black patients face.

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The IRA, through Medicare, will be able to negotiate prescription drug prices, slashing costs for life-saving medications that benefit patients nationwide and is specifically beneficial to at-risk communities disproportionately facing socioeconomic, racial, and ethnic disparities.⁣

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While the IRA is a positive first step, we must continue to focus on health equity and eliminating health disparities in the nation’s health care delivery system. Until that is achieved, the National Medical Association will be an unwavering advocate for policies that improve the quality and availability of health care for African Americans and other underserved populations.⁣

Doctors, Medical Students Aim To Inspire The Next Generation Of Black Doctors

rspassiani@nccf-cares.org (Rachel Spassiani) — Sun, 28 Aug 2022 14:00:00 GMT

Kamau, from Kenya, is a retired surgeon. He practiced medicine for over 30 years, but his work did not end when he stopped doing surgery. He now dedicates time to spreading awareness about racial and ethnic disparities in health care through written articles, mentorship, and public speaking.⁣

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In 2016, the American Medical Colleges (AAMC) research showed that half of the white medical trainees believe such myths as Black people have thicker skin or less sensitive nerve endings than white people.⁣

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The importance of having a Black physician treating you is because you want to see somebody who knows where you live, how you live, and who has walked a mile in your shoes.⁣

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The best way to increase the number of Black doctors is to start with the youth. We must begin with elementary schools and go to high schools and colleges.⁣

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Kamau believes hospitals can best rebuild trust with Black patients by improving patient-provider relationships. ⁣

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Create a safe and welcoming environment in hospital settings, use empathy when caring for patients and listen to patient suggestions.⁣

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A physician is not just a scientist, a physician is someone you go to, and you tell them your most inner secrets,” Kamau said. “If you are going to be doing that, you want to see somebody you respect and respect you, somebody you can open up to, and somebody you feel respects you. ⁣

Credit: Lindsey Ford, Alexis Kikoen "Doctors, medical students aim to inspire the next generation of Black doctors", https://www.rmpbs.org/blogs/rocky-mountain-pbs/disparities-in-health-care-black-patients-colorado/

Dr. Fauci urges Black Americans to get Covid booster shots in preparation for fall surge

rspassiani@nccf-cares.org (Rachel Spassiani) — Sat, 27 Aug 2022 14:00:04 GMT

In a recent interview with TheGrio, Dr. Fauci urged the Black community to get a Covid booster shot in preparation for the fall surge when the Covid infection rates are expected to rise. ⁣⁣⁣

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He said that the Food and Drug Administration will soon authorize an updated booster shot, known as the bivalent BA.5 vaccine, which is a closer match to the circulating Omicron variants of Covid.⁣⁣⁣

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"If the African-American population… want to diminish their risk of infection and severe disease, stay heads up for the availability of this updated bivalent BA.5 vaccine," he said of the booster that could be available as soon as mid-September.⁣⁣⁣

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He also noted that Covid infection rates continue to disproportionately affect Black Americans because of two key factors: their occupations and underlying health conditions.⁣⁣⁣

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The goal of these boosters is to gain immunity. This includes getting the Covid infection rates down "so that even though the virus still is around, it doesn't significantly impact our lifestyle the way Covid has over the last two and a half years.⁣⁣⁣

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The BPHN is providing Free Covid testing for citizens of Montgomery County. Be sure to check our covid testing schedule at https://www.bphnetwork.org/testing-locations⁣⁣⁣

Credit : Claretta Bellamy "Fauci urges Black Americans to get Covid booster shots in preparation for fall surge", https://news.yahoo.com/fauci-urges-black-americans-covid-174720538.html

Why Is It More Important Than Ever To Celebrate Breastfeeding Week

rspassiani@nccf-cares.org (Rachel Spassiani) — Fri, 26 Aug 2022 16:30:00 GMT

New moms face many challenges, from navigating life as first-time parents to screaming babies to wondering if they’re doing it all right. It can feel overwhelming to anyone. But for women of color, another stress stems from systemic racism in our society—specifically in our healthcare system.⁣⁣⁣⁣

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Did you know black women in the United States experience unacceptably poor maternal health outcomes?⁣⁣⁣⁣

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Black women are more likely to experience a pregnancy-related death than white women. In 2018, the maternal mortality rate for Black women stood at 37.1 deaths per 100,000 births, compared with 14.7 deaths per 100,000 births for white women.⁣⁣⁣⁣

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What’s more, this strengthened risk for Black women is their income and education levels. While white women’s birth outcomes improve as they are more educated and have more income, the same is not valid for Black women. ⁣⁣⁣⁣

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Black women are still disproportionately impacted and experience the same disadvantages and dangers.⁣⁣⁣⁣

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This is why it is more important than ever for us black women to celebrate Black Breastfeeding week to acknowledge how far we have come. ⁣⁣⁣⁣

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Understand that you are not in this alone, so let’s do what we can to uplift each other and close these gaps in our healthcare system so that care and safety can be equal for everyone.

Credit: Carrie Kerpen "What Is Black Breastfeeding Week—And Why Is It More Important Than Ever?", https://www.forbes.com/sites/carriekerpen/2020/08/24/what-is-black-breastfeeding-week-and-why-is-it-more-important-than-ever/

Tulsa Black Mental Health Alliance Talks Healing From Generational Trauma

rspassiani@nccf-cares.org (Rachel Spassiani) — Fri, 26 Aug 2022 14:00:00 GMT

Breaking the cycle of trauma that impacts Black people starts with openly acknowledging it exists.⁣

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It’s no secret that Black Americans are less likely to seek counseling due to barriers from accessibility to negative stereotypes. Yet, the group of therapists together have formed the Tulsa Black Mental Health Alliance.⁣

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The goal of therapy isn’t to “fix” a person but rather to enhance the positive qualities they already possess.⁣

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Trauma can be anything. It can be an actual threat or the experience itself. So, with generational trauma, you may not have experienced that particular experience, but it affects you because your grandparents experienced it.⁣

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Unpacking generational trauma starts with acknowledging it. Notably, the five stages of grief include denial, anger, bargaining, depression, and acceptance.⁣

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It is great to see the Tusla Black Health Alliance come together and attack this issue head-on. The BPHN fully supports this movement!⁣

Credit: Deon Osborne "Tulsa black mental health alliance talks healing from generational trauma", https://theblackwallsttimes.com/2022/05/28/tulsa-black-mental-health-alliance-talks-healing-from-generational-trauma/

Meet The Psychologist Drawing From The Black Church To Reshape Mental Health Care

rspassiani@nccf-cares.org (Rachel Spassiani) — Wed, 24 Aug 2022 14:00:05 GMT

Dr. Thema was elected in 2021 to lead the American Psychological Association. A specialist in trauma recovery, Bryant has long called for psychology to recognize and treat the trauma of racism and be more inclusive toward people of color.⁣

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“Hallelujah,” Thema Bryant, 48, said, smiling as her voice boomed through the century-old sanctuary at the Bethel AME Church in West Baltimore. “It’s good to be home.”⁣

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Bryant represents a different future for psychology, her colleagues say, at a turning point for the field where providers and recipients of care have long been disproportionately White.⁣

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Mental health services have surged in worsening depression and anxiety among Black and Latino people. However, according to 2019 census data, fewer than 1 in 5 psychologists are people of color, and fewer than 1 in 30 are Black.⁣

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She has spent her career studying trauma recovery and was among the first psychologists to assert, about two decades ago, that racism can be traumatic.⁣

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Bryant said she’s not fazed by people uncomfortable with who she is or what she stands for — not after she’s gone from Baltimore to Liberia and then to Durham, N.C., to attend Duke University. But she sometimes needs to “replenish her cup,” she said. It’s part of why she came home.

Credit: Rebecca Tan "Meet the psychologist drawing from the Black church to reshape mental health care", https://www.washingtonpost.com/dc-md-va/2022/03/27/mental-health-black-baltimore-bryant/

Taraji P. Henson Receives Honorary Doctorate From Howard University

rspassiani@nccf-cares.org (Rachel Spassiani) — Mon, 22 Aug 2022 14:00:04 GMT

Taraji P. Henson had the honor of delivering the commencement address for the class of 2022 at her alma mater Howard University in Washington, D.C., on Saturday.⁣⁣

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She also received an honorary doctorate from the historically black institution nearly 30 years after graduating with her bachelor's degree in 1995.⁣⁣

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“I would like to take this moment to reintroduce myself: My name is Dr. Taraji Penda Henson, Howard class of 1995,” she said.⁣⁣

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In her address, Henson shared intimately about her early experiences in Hollywood as a single mother and an undervalued Black actress.⁣⁣

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She received an Academy Award nomination in 2008 for Best Supporting Actress portraying Queenie.⁣⁣

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Hollywood may not have paid me what my work was worth,” she said. “But I wasn’t going to miss an opportunity to show the world what the countless Queenies had done and what their sacrifices had meant.”

Credit: Sholnn Freeman "Alumna Taraji P. Henson Shines at Howard University Commencement", https://thedig.howard.edu/all-stories/alumna-taraji-p-henson-shines-howard-university-commencement

Black Medical Professional In Memphis Are Working To Bring More African Americans Into The Health Care Field

rspassiani@nccf-cares.org (Rachel Spassiani) — Sat, 20 Aug 2022 14:00:00 GMT

A 2015 report found that fewer Black males have applied to and graduated from medical schools since 1978, despite more Black men graduating from college.⁣

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Baptist Memorial Healthcare held its 'Black Men in White Coats' third annual event Saturday. It's the first event hosted in person since the pandemic.⁣

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We recognize that there are fewer and fewer young African-Americans males and females going to medical school and entering into the health career. We're trying to increase that number. ⁣

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It will also lower the number of disparities that we face in our communities, especially when people receive healthcare from people who look like them. said, Dr. Keith Norman⁣.

Credit : Kim Chaney "How Baptist Memorial Healthcare is working to bring more Black professionals into the medical field", https://www.localmemphis.com/article/news/health/baptist-memorial-healthcare-memphis-working-more-black-professionals-medical-field/522-9c01bc49-7ff5-4a6c-960c-97441583ecdf

After Losing Two Of Her Relatives To Cancer, Dr. Hadiyah-Nicole Green Is Developing A New Cancer Therapy

rspassiani@nccf-cares.org (Rachel Spassiani) — Thu, 18 Aug 2022 14:00:02 GMT

We are celebrating Dr. Hadiyah-Nicole Green - she's blazing a whole new trail in the world of cancer treatments! ⁣⁣

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When Hadiyah-Nicole Green was in her early twenties, she received news that would change her life forever: Her aunt (pictured here), who had raised her since the age of four, had terminal cancer.⁣⁣

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Fearing the effects of chemo and radiation, her aunt chose instead to die without treatment.⁣⁣

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Three months after her aunt's death, her uncle was diagnosed with cancer as well – and though he chose to undergo treatment, the chemotherapy and radiation made him seriously ill and were ultimately ineffective.⁣⁣

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He died less than a year later. ⁣⁣

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Though losing her aunt and uncle was devastating, Green decided she would dedicate her life to fighting cancer in their memory – and also to make cancer treatments with less side effects.⁣⁣

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Green got a master's degree and then a Ph.D. in physics and turned her interest to lasers. She theorized that lasers could be used to precisely kill cancer cells while leaving the healthier cells intact.⁣⁣

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She spent the next three years developing a laser technology that uses nanoparticles to destroy cancer cells. ⁣⁣

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Green's persistence paid off: she soon became the first person to use nanoparticles to cure cancer in mice, with no observable side effects.⁣⁣

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Her ultimate goal is to make this treatment available to human beings. ⁣⁣

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Green is now hard at work trying to bring her technology to human trials.⁣⁣

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She has established the Ora Lee Smith Cancer Research Foundation (named after her late aunt), a non-profit to support her cancer research.⁣⁣

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Once her treatment is developed, Green wants to provide the treatment through her non-profit organization rather than sell it to a pharmaceutical company, enabling it to be affordable and accessible to everyone.⁣

Credit: Catherine Thorbecke and Samara Lynn "Black scientist fights to fund her potential cancer laser treatment: Bias in health funding", https://abcnews.go.com/Technology/black-scientist-fights-fund-cancer-research-bias-health/story?id=77832666

Black Heart Association Founder Launches Mobile Health Center To Screen Black Women For Heart Disease

Tue, 16 Aug 2022 14:00:01 GMT

A three-time heart attack survivor is leveraging her resilience to advocate, spread awareness, and prevent heart disease and strokes in the Black community.⁣⁣

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By 40, Tara Robinson of Grand Prairie, Texas, would suffer from the same disease that has been a silent killer among Black men and women. The fight for her life would motivate her to be the conduit between the Black community and heart health.⁣⁣

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Way to go, Tara, the BPHN fully supports what you are trying to achieve for the black community.⁣⁣

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To learn more about Tara, make sure to give her a follow Black Heart Association .

Credit: Avery Newmark "Heart attack survivor launches mobile bus to screen for heart disease", https://www.ajc.com/pulse/heart-attack-survivor-launches-mobile-bus-to-screen-for-heart-disease/62WFGIKGYJHTXG2I4DPXR2PPWA/

Black medical students report more belonging, greater confidence in scholastic abilities in HBCU schools

rspassiani@nccf-cares.org (Rachel Spassiani) — Fri, 12 Aug 2022 17:11:00 GMT

A new study focused on Black medical students finds that those attending historically Black medical schools report a greater sense of belonging and confidence in their academic abilities than those in predominantly white medical schools.⁣

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A survey administered three times during the study participants' second year of medical school compared the responses from students attending historically Black medical schools (HBCUs) with those attending predominantly white institutions (PWIs).⁣

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Sylvia Perry, the study’s senior researcher, stated that her findings suggest that Black medical students in PWI schools may experience greater everyday discrimination relative to their HBCU peers, which leads to reduced perceptions of their ability to succeed within medical school.⁣

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Based on the new findings, the researchers recommend PWIs take action to increase representation within the medical field.⁣

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“We believe that it is important for predominantly white institutions to signal a commitment and make efforts to increase diversity among trainees and faculty,” Perry said.⁣

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She added that increasing the number of students and faculty of color is not enough. These institutions should also improve underrepresented medical students’ sense of belonging by reducing bias and discrimination clear priorities. ⁣

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Medical schools must create an environment where all students can thrive and feel safe.

Credit: Stephanie Kulke "Black medical students report more belonging, greater confidence in HBCU schools", https://news.northwestern.edu/stories/2022/08/black-medical-students-report-more-belonging-greater-confidence-in-scholastic-abilities-in-hbcu-schools/

Alena Analeigh Wicker Becomes the Youngest African American Accepted into Medical School

Fri, 12 Aug 2022 17:11:00 GMT

Thirteen-year-old prodigy Alena Analeigh Wicker just reached an awe-inspiring accomplishment as the youngest Black person in the country to ever be accepted to a medical school.⁣⁣

Capturing the attention of University of Alabama at Birmingham Heersink School of Medicine, Alena hopes to become a doctor. After already more than halfway done with her undergrad at Arizona State University and Oakwood University in just one year, Alena expects to reach her goal at 18.⁣⁣

The young queen received an early acceptance from the University of Alabama at Birmingham Heersink School of Medicine . And if that isn’t enough to have you screaming “ #BLACKGIRLMAGIC ,” Alena graduated high school at 12 and has already completed more than half of her undergraduate requirements at Arizona State University and Oakwood University in just one year.

Always remember that age is just a number. It's never too late to pursue your dreams. All your dreams can come true if you have the courage to pursue them.

Credit: Joshua Espinoza - "13-Year-Old Girl Becomes Youngest Black Student to Get Accepted Into Medical School", https://www.complex.com/life/alena-analeigh-wicker-youngest-black-person-accepted-into-medical-school

Bank of America Committing Another $40 Million To Expand Primary Health Care In Communities of Color

rspassiani@nccf-cares.org (Rachel Spassiani) — Fri, 12 Aug 2022 17:10:59 GMT

Bank of America is committing $40 million to boost health care in underserved communities, including those with many Black people, who for decades have little access to wellness support.⁣

⁣The bank reports an increase of just one primary care physician for every 10,000 people means fewer hospital and emergency department visits, fewer surgeries, and longer life expectancy.
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⁣The capital provided by Bank of America will enable PCDC to better serve healthcare providers nationwide, especially in communities of color and rural and low-income communities, which often struggle to access primary care.

Credit: Bank of America Corporation - "Bank of America Commits $40 Million to Expand Access to Primary Health Care", https://www.prnewswire.com/news-releases/bank-of-america-commits-40-million-to-expand-access-to-primary-health-care-301567542.html