As we age, it’s natural to worry about memory lapses or the prospect of cognitive decline. While occasional forgetfulness can be a normal part of aging, there’s plenty you can do to protect your brain health and keep your mind running smoothly. Simple, daily habits—ranging from what you eat to how you socialize—can reduce your risk of memory loss and dementia and help slow cognitive decline. Adopting a balanced diet is one of the most effective ways to support brain health. Research shows that a Mediterranean-style eating pattern, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil, helps reduce inflammation and improve blood flow to the brain. Including antioxidant-rich foods such as berries, leafy greens, and colorful vegetables can help combat oxidative stress, contributing to cognitive decline. Omega-3 fatty acids in fatty fish like salmon, flaxseeds, and walnuts are essential for maintaining neuron structure and communication. It’s also important to limit processed foods and added sugars, which are linked to impaired brain function and an increased risk of dementia. Physical activity is another powerful tool for preserving memory. Aim for at least 150 minutes of moderate weekly exercise, such as brisk walking, swimming, or cycling. These activities enhance circulation and stimulate the growth of new brain cells. Strength training, done at least twice a week, has also been shown to support brain health by improving blood flow and reducing inflammation. Mind-body exercises like yoga and tai chi offer the added benefit of combining physical movement with mental focus, boosting mood and memory. Keeping your brain engaged is just as important as exercising your body. Mentally stimulating activities , such as puzzles, crosswords, or strategy games like chess, challenge your brain and help build cognitive reserve. Lifelong learning is another key strategy—picking up a new language, playing an instrument, or starting a new hobby can all create fresh neural pathways and enhance brain plasticity. Sleep is often underestimated in brain health, but it plays a crucial role in memory consolidation. Adults should aim for 7 to 9 hours of quality sleep each night. Keeping a consistent sleep schedule—going to bed and waking up simultaneously each day—helps regulate your internal clock. Stress management is essential for protecting your memory. Chronic stress can lead to elevated levels of cortisol, which may damage brain cells over time. Practices like mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can help reduce stress and enhance mental clarity. Staying socially engaged is more than just enjoyable—it’s vital for brain health. Regular interaction with friends, family, and community members can help ward off loneliness, a known risk factor for cognitive decline. Volunteering, joining clubs, or participating in group activities keeps the mind active and encourages a sense of purpose. Managing your overall health is equally important. Conditions such as high blood pressure, high cholesterol, and diabetes can negatively impact brain function. Make sure to have regular check-ups and work with your healthcare provider to manage these conditions effectively. Hearing loss, often overlooked, is another contributor to cognitive decline, so be proactive in addressing any hearing concerns. While food should be your primary source of nutrients, certain supplements may support brain health, especially in older adults. Vitamin B12 and vitamin D deficiencies are common and can contribute to memory issues. However, always consult a healthcare professional before beginning any new supplement regimen. The good news is you don’t have to make all these changes at once. Start with one or two small habits—like adding a handful of berries to your breakfast or scheduling a weekly chess game with a friend—and gradually build from there. These simple steps can have a powerful cumulative effect, helping you keep your memory sharp, your mind engaged, and your brain resilient as you age. Credit Meeri Kim How to keep your memory sharp as you age https://www.washingtonpost.com/wellness/2025/03/31/alzheimers-dementia-prevention-exercise-engagement/

According to the Health and Human Services Office of Minority Health, Black adults in the U.S. are more likely than white adults to report persistent symptoms of emotional distress, such as sadness and feeling like everything is an effort. A potential solution for improving this problem in our community is to encourage more exercise. Studies have recently revealed that engaging in repeated physical activity might prove more effective than medications when it comes to treating mental health issues, such as depression. “Physical activity is known to help improve mental health. Yet despite the evidence, it has not been widely adopted as a first-choice treatment,” says lead researcher Dr. Ben Singh. Mental health experts agree on one thing: exercise. Exercise is helpful in treating depression, anxiety, insomnia, and attention deficit hyperactivity disorder – without side effects. Even small amounts of exercise, such as tidying or completing chores around the house, can work to mitigate symptoms related to depression and bipolar disorder in adults. Published research on the topic of exercise and mental health concluded that short bouts of exercise are more effective than longer sessions at alleviating symptoms of common mental disorders. The takeaway is that minor changes over a short period can enhance your overall well-being and help you steer clear of depression and other mental health issues. While higher-intensity exercises had “greater improvements for depression and anxiety,” all kinds of physical activity could “significantly reduce symptoms.” Exercising on a regular basis brought immense benefits to a range of individuals, including those with depression, pregnant or postpartum women, people suffering from kidney disease plus HIV-positive individuals and even perfectly healthy individuals. This is important because it shows how making a small change — in this case, working on your physical health through exercise — can have an immense impact on improving other areas of your life. Always remember that change starts with you because the best investment you will ever make is in your own health. Credit Brooke Kato Exercise is more effective than medication for mental health: study, https://nypost.com/2023/02/24/exercise-more-effective-than-meds-for-mental-health-study/

Preventive health care is the gold standard for long-term well-being. It is the most effective strategy for reducing health disparities and ensuring a higher quality of life. However, for Black Americans, seeking preventive care often requires an added level of advocacy and education. Understanding the significance of key health screenings and how to navigate them can make a critical difference in maintaining good health and detecting potential conditions early. Sickle Cell Trait Screening Sickle cell disease disproportionately affects Black Americans, with 1 in 13 Black individuals carrying the sickle cell trait (SCT). While having SCT does not mean a person has sickle cell disease, it is essential to know one’s status, particularly for family planning and health monitoring. How to Navigate SCT Screening: Ask for testing : SCT screening is often performed at birth, but if you’re unsure of your status, request a blood test from your healthcare provider. Understand the results : A positive SCT result does not indicate illness but requires awareness, especially if both parents carry the trait, as their children may inherit sickle cell disease. Advocate for follow-up care : Individuals with SCT may have specific health considerations, such as an increased risk of complications from extreme exercise, high altitudes, or dehydration. Speak with a doctor about any necessary precautions. Adolescent Mental Health Screening Mental health is a crucial component of overall well-being, yet it is often under-discussed in the Black community due to stigma and systemic barriers to care. Black youth, in particular, face unique stressors, including racial discrimination, economic disparities, and cultural stigmas surrounding mental health care. How to Navigate Mental Health Screening for Adolescents: Start the conversation early : Encourage open discussions about emotions and mental well-being with children and teenagers. Know the signs : Symptoms such as persistent sadness, anxiety, withdrawal from social activities, and changes in sleep or appetite may indicate a need for screening. Seek culturally competent care : Finding mental health professionals who understand the experiences of Black adolescents can lead to better support and outcomes. Utilize school and community resources : Many schools offer free mental health screenings and counseling services—take advantage of these resources. Maternal and Child Health Screenings The Black maternal mortality rate in the U.S. is disproportionately high, with Black women experiencing severe complications and higher rates of pregnancy-related deaths compared to other racial groups. Ensuring timely maternal and child health screenings can help detect potential health risks early and improve birth outcomes. How to Navigate Maternal and Child Health Screenings: Prioritize prenatal care : Regular check-ups during pregnancy can help monitor conditions such as gestational diabetes, preeclampsia, and fetal development. Be vocal about concerns : Medical professionals often dismiss Many Black women’s health concerns. If something feels off, advocate for additional testing or second opinions. Screen for postpartum depression : Postpartum mental health screenings are just as important as physical check-ups. Seek mental health support if experiencing mood swings, anxiety, or depressive symptoms after childbirth. Monitor infant health milestones : Routine check-ups for newborns and young children help track developmental progress and detect early signs of conditions like anemia, asthma, or hearing loss. Taking Charge of Preventive Health Schedule regular screenings : Stay informed about recommended screenings based on age, gender, and family history. Ask questions : Understand test results and treatment options to make informed decisions. Find trusted providers : Seek culturally competent healthcare professionals who respect and address your specific health concerns. Utilize community resources : Organizations like the Black Physicians & Healthcare Network provide educational resources and support for preventive care. By prioritizing preventive health screenings and advocating for comprehensive care, one can take proactive steps toward long-term health and well-being. Prevention is the foundation of better health, and education is the key to ensuring equitable access and positive health outcomes. Credit Anissa Durham, Health Care Prevention is the Gold Standard https://wordinblack.com/2025/03/health-care-prevention-is-gold-standard/

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.