Black Health Updates

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/

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-/

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

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

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

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/

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/

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

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/