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

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/

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.

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

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

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

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/

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/

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/