Closing The Financial Literacy Gap in the Black Community

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Closing The Financial Literacy Gap in the Black Community

N.Smith • December 10, 2022

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/

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A Doctor’s Guide to Flu Prevention & Care

By N. Smith • February 18, 2025

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

By N. Smith • February 5, 2025

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

By N. Smith • January 29, 2025

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

By N. Smith • January 22, 2025

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

By N. Smith • January 15, 2025

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.

Powerful Habits for a Healthier Mind in 2025

By N. Smith • January 8, 2025

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

By N. Smith • December 31, 2024

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

By N. Smith • December 27, 2024

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

By N. Smith • December 17, 2024

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

By N. Smith • December 11, 2024

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 BPHN program is a public-private partnership between Montgomery County’s Department of Health and Human Services (DHHS) and NCCF, funded primarily by the County with supplemental grants and donations secured by NCCF.