High blood pressure , or hypertension, is a leading risk factor for heart disease, stroke, and other cardiovascular issues. It happens when blood flows through your arteries at a higher pressure than usual. Many things can cause it, but the most common are vessels becoming thick or stiff (a.k.a. atherosclerosis, which happens as we age), genetics, poor lifestyle habits, excess alcohol, high stress, certain medications, and more. Blood pressure is measured in millimeters of mercury (mm Hg), and it’s shown as two pressure numbers, one on top of or “over” the other: systolic over diastolic. A regular blood pressure reading is a systolic of 120 mm Hg or less and a diastolic of less than 80 mm HG. While lifestyle changes such as exercise and stress management are crucial for maintaining optimal blood pressure, diet also plays a significant role. Incorporating nutrient-rich foods into your daily routine can help naturally regulate your blood pressure and support long-term heart health. Here are some of the best foods that lower blood pressure: Leafy Greens Leafy greens such as spinach, kale, Swiss chard, and arugula are rich in potassium. Potassium helps the body flush out excess sodium, a key factor in reducing blood pressure. It also helps relax blood vessel walls, making blood flow easier. Berries Blueberries, strawberries, and raspberries are packed with antioxidants called flavonoids, reducing hypertension. These compounds improve blood vessel function and decrease inflammation, lowering blood pressure. Beets Beets are high in nitrates, which the body converts into nitric oxide. This compound helps widen blood vessels, improve circulation, and reduce blood pressure. Drinking beet juice or adding beets to salads and smoothies can naturally boost heart health. Bananas Bananas are an excellent source of potassium, which helps balance sodium levels in the body. Eating one banana a day can contribute to maintaining healthy blood pressure levels. Fatty Fish Salmon, mackerel, and sardines are rich in omega-3 fatty acids, reducing inflammation and lowering blood pressure. Omega-3s also help decrease triglycerides and improve overall heart function. Dark Chocolate Dark chocolate (with at least 70% cocoa) contains flavonoids that help dilate blood vessels and improve circulation. Consuming small amounts in moderation may help lower blood pressure. Low-Fat Dairy Products Milk, yogurt, and cheese provide calcium essential for regulating blood pressure. Opt for low-fat or non-fat dairy to maximize the benefits without added saturated fat. Nuts and Seeds Almonds, walnuts, flaxseeds, and chia seeds contain heart-healthy fats, magnesium, and potassium. These nutrients contribute to lower blood pressure and overall cardiovascular health. Citrus Fruits Oranges, lemons, and grapefruits are high in vitamin C and antioxidants, which help reduce inflammation and improve blood vessel function, contributing to lower blood pressure. Maintaining healthy blood pressure is essential for long-term well-being, and diet plays a vital role in achieving this goal. Adding these nutrient-rich foods to your meals can support your heart, improve circulation, and reduce your risk of hypertension-related complications. Credit Janet Lee The Best Foods to Lower Blood Pressure https://www.healthcentral.com/condition/hypertension/foods-that-lower-blood-pressure

Daylight Saving Time (DST) can be a challenge for many people as our bodies adjust to losing or gaining an hour of sleep. The shift in time can disrupt sleep patterns, energy levels, and even mood. To help you stay healthy during this transition, here are some practical tips to ease into the time change smoothly and maintain overall well-being. 1. Gradually Adjust Your Sleep Schedule Instead of making a sudden shift, start adjusting your bedtime a few days before DST begins. Try going to bed 15-30 minutes earlier each night leading up to the time change. This gradual adjustment can help your body adapt more quickly. 2. Prioritize Sleep Hygiene Good sleep habits are essential during DST. Ensure your sleeping environment is comfortable, dark, and quiet. Limit screen time before bed, avoid caffeine in the late afternoon, and establish a relaxing bedtime routine to promote restful sleep. 3. Get Morning Sunlight Exposure to natural light in the morning can help reset your internal clock and improve alertness. Try walking outside or opening your blinds early in the day to soak in the sunlight. 4. Stay Active Physical activity can help regulate your circadian rhythm, the body's internal clock that controls when you feel awake and when you feel sleepy, and improve sleep quality. Aim for at least 30 minutes of exercise each day, preferably earlier, to help your body adjust to the time change. 5. Maintain a Balanced Diet Eating nutritious foods can support energy levels and overall health. Avoid heavy meals and excessive sugar before bedtime, as they can interfere with sleep. Instead, focus on whole foods rich in vitamins and minerals. 6. Stay Hydrated Dehydration can contribute to feelings of fatigue and sluggishness. Drink plenty of water throughout the day to keep your energy levels steady and avoid excessive caffeine intake, which can disrupt your sleep cycle. 7. Plan for Extra Rest Give yourself some extra downtime during the first few days of the time change. Avoid overloading your schedule so your body can gradually adapt without unnecessary stress. 8. Be Patient With Yourself Adjusting to DST takes time, and everyone adapts differently. Listen to your body, make minor adjustments as needed, and focus on consistency in your routine. By following these tips, you can minimize the effects of the time change and maintain your health and well-being during Daylight Saving Time. Prioritizing sleep, exercise, and self-care will help you transition smoothly and stay energized throughout the season. Credit Matthew Benninger American Heart Association offers these tips to stay healthy during Daylight Saving Time https://cnycentral.com/news/local/american-heart-association-offers-these-tips-to-stay-healthy-during-daylight-saving-time-attacks-stroke-extra-caffeine-light-march-9

Aging is a natural process, but how we age depends mainly on our choices. Nutrition plays a key role in maintaining energy, cognitive function, and overall well-being as we age. Doctors and nutrition experts emphasize the importance of getting the right vitamins and minerals to support healthy aging. Here are seven essential nutrients that can help you stay strong, sharp, and vibrant for years. 1. Vitamin D – The Bone and Immune System Booster As we age, our bodies become less efficient at producing and absorbing vitamin D, which is crucial for bone health, immune function, and muscle strength. Low vitamin D levels can increase the risk of osteoporosis, fractures, and weakened immunity. You can get vitamin D from fatty fish like salmon and mackerel, as well as fortified milk and cereals. 2. Calcium – The Foundation of Strong Bones Calcium works hand in hand with vitamin D to maintain bone density and prevent osteoporosis. With aging, bone loss accelerates, which makes getting enough calcium through diet or supplements essential. You can get calcium naturally from milk, yogurt, and cheese. Calcium is also available in kale, salmon, tofu, almonds, and spinach. 3. B Vitamins – The Brain and Energy Supporters B vitamins, particularly B6, B12, and folate, are crucial for brain health, energy production, and red blood cell formation. B12 deficiency is common in older adults due to decreased stomach acid production, which impairs absorption. Vitamin B12 is in animal proteins like meat, fish, and eggs. Older people, especially those with specific stomach issues or taking medicine that lowers stomach acid, might need a B12 vitamin supplement. 4. Magnesium – The Muscle and Heart Protector Magnesium is vital in muscle function, heart health, and nerve function. It also helps regulate blood pressure and supports better sleep—both becoming increasingly important with age. You can find magnesium in various ingredients, including nuts, seeds, whole grains, and leafy green vegetables like spinach. 5. Omega-3 Fatty Acids – The Inflammation Fighter Omega-3s are essential for heart health, brain function, and reducing inflammation, which is linked to chronic conditions like arthritis and heart disease. They also support cognitive health, helping to protect against age-related decline. Fatty fish like salmon are a good source of omega-3 fatty acids. The same goes for flaxseeds, chia seeds, walnuts, and fish oil supplements, which are also excellent sources of omega-3 fatty acids. These options can particularly benefit those who may not consume fish regularly. 6. Vitamin C – The Skin and Immune System Defender Vitamin C is a powerful antioxidant that helps protect cells from damage, supports collagen production for healthy skin, and strengthens the immune system. It also plays a role in reducing the risk of chronic diseases. You can find vitamin C in many fruits and vegetables, including citrus fruits, berries, peppers, potatoes, and leafy greens. 7. Zinc – The Wound Healer and Immunity Booster Zinc is essential for immune function, wound healing, and maintaining a healthy sense of taste and smell. It also plays a role in reducing inflammation and supporting cognitive function as we age. Zinc can be found in oysters, red meat, poultry, pumpkin seeds, beans, crab, and dairy products. A well-balanced diet rich in these essential vitamins and minerals can significantly contribute to healthy aging. While supplements may be helpful in some cases, it's always best to get nutrients from whole foods whenever possible. Consult with your healthcare provider to assess your individual needs and ensure you are giving your body the best support for a long and healthy life. Credit Lara Vukelich 6 Vitamins and Minerals to Unlock Healthy Aging, According to Experts, https://www.cnet.com/health/nutrition/6-vitamins-and-minerals-that-unlock-healthy-aging-according-to-experts/

Your gut health is crucial to your overall well-being, affecting digestion, immune function, and mental health. Maintaining a healthy gut doesn’t have to be complicated. Why gut health matters People are talking about gut health and their microbiome more than they used to, but if it's not something that comes up around your dinner table, here are some basics. When people talk about their gut microbiome, they're referring to all the microorganisms (both good and bad) living in your gastrointestinal tract (primarily your large intestine). Most people have hundreds or even thousands of different species of bacteria and viruses living in their gut. Gut diversity is essential because different microorganisms may help support health in a variety of ways, including: Improved digestion and nutrient absorption Immune-system regulation Protection against harmful bacteria Reduced inflammation Better brain health. By nurturing a healthy and diverse gut microbiome, you're not just improving your digestion. You're also reducing your risk of diabetes, inflammatory bowel disease, psoriatic arthritis, some cancers, GI disorders, and cardiovascular disease. Here are five simple and effective ways to support your digestive system and improve gut health. 1. Eat More Fiber-Rich Foods Fiber is essential for a healthy gut because it feeds beneficial bacteria and promotes regular digestion. Add fiber-rich foods such as whole grains, fruits, vegetables, legumes, and nuts into your daily diet. Foods like apples, bananas, and oats are excellent prebiotic fiber sources that nourish gut bacteria. 2. Include Probiotics and Fermented Foods Probiotics are beneficial bacteria that support gut health, and consuming probiotic-rich foods can help maintain a balanced microbiome. Fermented foods such as yogurt, kimchi, sauerkraut, miso, and kefir contain natural probiotics that can improve digestion. 3. Stay Hydrated Drinking enough water is vital for digestion and overall gut function. Hydration helps break down food, supports nutrient absorption, and prevents constipation. Aim to drink at least 8 cups of water daily, and consider herbal teas or water-rich foods like cucumbers and watermelon to stay hydrated. 4. Manage Stress Levels Chronic stress can negatively impact gut health, leading to digestive issues such as bloating, cramps, and irregular bowel movements. Practice stress-reducing activities like meditation, deep breathing, exercise, or yoga to support a healthy gut-brain connection. Prioritizing sleep and self-care can also help lower stress levels and promote gut balance. 5. Exercise Daily Regular exercise benefits gut health by promoting a diverse microbiome, improving digestion, and reducing inflammation. Physical activity stimulates gut motility, helping to prevent constipation and support healthy bowel movements. It also lowers stress, which plays a key role in maintaining gut balance through the gut-brain connection. Start implementing these simple tips today and take the first step towards a healthier gut. Credit Lindsay Warner 5 simple ways to improve gut health https://www.health.harvard.edu/staying-healthy/5-simple-ways-to-improve-gut-health

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.