10 Ways To Intentionally Celebrate Black History Month
N. Smith • January 31, 2023
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:
- Summer of Soul (Hulu)
- Let The World See (Hulu)
- The 1619 Project (Hulu)
- More Than A Month (PBS)
- The Loving Story (HBO)
- Freedom Riders (PBS)
- 13th (Netflix)
- Who Killed Malcolm X? (Netflix)
- Is That Black Enough For You? (Netflix)
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:
- Historically Black
- 1619
- Black History Buff
- Noire Histoir
- Witness Black History
- Code Switch
- Seizing Freedom
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
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/
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.
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/
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/
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.
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
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/
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/
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/
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
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