Category: Health(y)

Positive Prevention Promotion

Ashwagandha: A Natural Way to Fight Depression or Anxiety

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By Jaelyn Copeland | UAB Community Health and Human Services Intern

Depression and Anxiety are fairly common mental health issues among individuals across the world. According to the CDC, depression occurs when a sad mood lasts for a long time, and interferes with normal, everyday functioning (CDC, 2022). Symptoms of Depression include:

  • Feeling sad or anxious often or all the time
  • Not wanting to do activities that used to be fun
  • Feeling irritable‚ easily frustrated‚ or restless
  • Having trouble falling asleep or staying asleep
  • Waking up too early or sleeping too much
  • Eating more or less than usual or having no appetite
  • Experiencing aches, pains, headaches, or stomach problems that do not improve with treatment
  • Having trouble concentrating, remembering details, or making decisions
  • Feeling tired‚ even after sleeping well
  • Feeling guilty, worthless, or helpless
  • Thinking about suicide or hurting yourself

Fortunately there are existing supplements that can help treat symptoms of depression, stress and anxiety. Ashwagandha is part of an evergreen plant that grows in both Asia and Africa. The plant is known to have health benefits when ingested as teas, powders, tinctures and supplements, or in raw form (Chandrasekhar et al., 2012). Ashwagandha is a classic example of a adaptogen, a plant or mushroom used for a variety of stress-related ailments such as anxiety, sleeplessness, aging and well-being. Ashwagandha also aids the body’s ability to withstand both physical and mental stress (Kumar et al., 2021).

Here are 7 benefits of using Ashwaganda:

  • Relieves stress and anxiety 
  • Lowers blood sugar and fat
  • Increases muscular strength 
  • Improves sexual function in women
  • Boosts fertility and testosterone levels in men
  • Sharpens focus and memory 
  • Supports heart health

Ashwagandha is usually consumed by using supplement capsules or in tablet, powder, tincture and tea form (Forbes, 2023). For more creativity, you can add the raw form of Ashwagandha into nut butters, granola, smoothies and overnight oats with low exposure to high heat. Have you tried Ashwagandha? What has been your experience? Feel free to leave a comment and join us on Facebook.

Centers for Disease Control and Prevention. (2022, September 14). Mental health conditions: Depression and anxiety. Centers for Disease Control and Prevention. Retrieved February 6, 2023, from https://www.cdc.gov/tobacco/campaign/tips/diseases/depression-anxiety.html

Forbes Magazine. (2023, February 1). 7 science-backed health benefits of ashwagandha. Forbes. Retrieved February 6, 2023, from https://www.forbes.com/health/body/ashwagandha-benefits/

Kumar S, Bouic PJ, Rosenkranz B. Investigation of CYP2B6, 3A4 and ß-esterase interactions of Withania somnifera (L.) dunal in human liver microsomes and HepG2 cells. J Ethnopharmacol. 2021;270:113766.

Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022.

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Prevention Promotion Protection

R&B Singer Donell Jones Survives Crash after Falling Asleep While Driving

By LaTangellia Walker on

By Tan Walker | UAB Community Health & Human Services Intern

R&B singer, Donell Jones, considers himself a lucky man after he fell asleep behind the wheel of his Mercedes Benz and crashed into a ditch. The shocking incident took place on January 9th of 2023. 

Fortunately, the 49 year old did not suffer any major injuries, but he stated that this scary experience “taught him a valuable lesson” about driving while tired. Jones made an Instagram post that reads: “I fell asleep while driving yesterday and ended up in a ditch. I walk away with no injuries but I learned a valuable lesson, that if you’re tired just park the car cause this could’ve been bad.”

He also added that he was truly protected and continuously thanks God for wrapping his arms around him during the crash. He states “My love and loyalty is to you.”

Along with this gracious caption, Donell Jones shared a series of photos showing the aftermath of the accident. His silver Mercedes Benz was barricaded in a ditch by the side of the road.

Driving while tired or sleepy is just as dangerous as drunk driving. It decreases your attentiveness and alertness while on the road, it slows down your reaction time, and it affects your ability to make good decisions. In 2017, drowsy driving was involved in 91,000 crashes, resulting in 50,000 injuries and nearly 800 deaths (CDC, 2023). 

Warning signs of drowsy driving include: 

  • Yawning or blinking frequently.
  • Trouble remembering the past few miles driven.
  • Missing your exit.
  • Drifting from your lane.
  • Hitting a rumble strip on the side of the road.

Have you experienced negative impacts of driving while tired? Share with us in the comments or on social media. Likewise, share any positive or healthy tips that you do to drive responsibly. Remember to always get enough sleep before taking the wheel, and drive alert to stay unhurt!

References

Centers for Disease Control and Prevention. (2022, November 21). Drowsy driving: Asleep at the wheel. Centers for Disease Control and Prevention. Retrieved January 17, 2023, from https://www.cdc.gov/sleep/features/drowsy-driving.html

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Prevention

5 Healthy Tips to Prevent Diabetes

By LaTangellia Walker on

By Terrie Johnson | Community Health & Human Services Intern

Everyone desires the delicacies of life. Eating unlimited sweets, salt, and fatty foods and lounging around without consequences seems to be the American dream! However, in reality, the lack of physical activity and healthy foods intake hardly worth the effort. That desire will slowly deteriorate once people begin to understand that the unhealthy habits they love the most, don’t really love them back.

Major components such as fat, salt, and sugar can lead to health complications. The most common health complications are diabetes, obesity, and high blood pressure. Diabetes, specifically Type 2, is a rapidly growing global health issue. The augmented prevalence of diabetes mellitus vis-à-vis the increased obesity incidence mirrors the greater interconnectedness between diabetes and weight gain. Emphatically, obesity is associated with increased susceptibility to cardiovascular diseases (Halali et al., 2022). In 2014, more than 422 million people globally tested positive for diabetes (Halali et al., 2022). Untreated diabetes can potentially cause severe harm to an individual’s health, including the risk of kidney failure, heart attack, lower limb amputation, or death at advanced stages.

 Although these are some of the most common complications, they are highly preventable. Diabetes, obesity and high blood pressure can be treated through simple lifestyle modifications that discourage sedentariness. Understanding that these health issues are manageable through simple routine adjustments is very powerful. Implementing physical activity, healthy eating habits and behavioral change can help reduce the risk of diabetes and other health issues, ultimately guaranteeing long-term positive health outcomes for everyone.

Here are more quick tips to help prevent diabetes:

  • Stock up on healthy foods, particularly fruits, vegetables, and other foods that are high i. Try to minimize processed foods high in sugar, salt, and fat.
  • Minimize consumption of sugar-sweetened beverages (sodas, juice, etc.) and increase your water intake.
  • Engage in at least 30 minutes of physical activity daily.
  • Lose extra weight. Losing weight reduces the risk for diabetes
  • Quit smoking. Smoking can contribute to insulin resistance, which can lead to type 2 diabetes.

References

Halali, F., Lapveteläinen, A., Aittola, K., Männikkö, R., Tilles-Tirkkonen, T., Järvelä-Reijonen, E., … & Karhunen, L. (2022). Associations between weight loss history and factors related to type 2 diabetes risk in the Stop Diabetes study. International Journal of Obesity, 46(5), 935-942. https://doi.org/s41366-021-01061-4

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Prevention

Best Remedies for Leg Cramps

By LaTangellia Walker on

By Terrie Johnson | Community Health & Human Services Intern

Photo by Andrea Piacquadio on Pexels.com

Anyone who has experienced leg cramps can attest that it is not the most pleasant experience. Leg cramps occur when muscles involuntarily contract, and usually last for a short period of time. The most common area for these to occur is in the calf muscles, but the feeling can also occur in your feet. Leg cramps are caused by overusing or straining muscles (Mayo Clinic Staff, 2021). This can be a result of excess running, walking, weightlifting, prolonged standing, or strenuous exercises. Dehydration and aging can also cause leg cramps due to insufficient electrolytes in the body and decreased muscle mass. Dehydration reduces components such as Calcium, Potassium, and Magnesium, which are vital minerals for muscle function.

Although most cases of leg cramps don’t indicate a worrisome underlying condition, people who are 65 years and older are at greater risk for them. Cramps may be related to alcoholism, hypothyroidism, or diabetes (Carey, 2019). You should see a doctor if the frequency of your cramps worsens. Meanwhile, there are many remedies you can try to help reduce leg cramps:

Stretching- Relax the cramping muscle. Stop any activity that may have induced the cramp and lightly stretch the muscle, gently holding the stretch.

Magnesium- try adding more magnesium to your diet. Nuts and seeds are excellent sources of magnesium.

Heat- Try applying this old-school remedy to a wet cloth and pressing it onto a cramped muscle, use a heating pad, or add some Epsom salt to hot bath for a soak.

Hydration- Staying hydrated may take a little linger to ease your pain, but once you’ve had enough water or a sports drink with electrolytes, you could prevent another cramp.

Moving- Walking around can also help ease leg cramps by sending signals to the muscle that it needs to relax after it contracts.

References

Carey, E. (2019, March 8). How to stop leg cramps: Treatment and remedies for relief. Healthline. Retrieved January 3, 2023, from https://www.healthline.com/health/pain-relief/how-to-stop-leg-muscle-cramps#_noHeaderPrefixedContent

Mayo Clinic Staff. (2021). Muscle Cramp. Mayo Clinic. Retrieved on 17 December 2022, from https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820

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Encouragement Prevention Protection Understanding (Insight & Wisdom) Wholeness

You Better Believe Them

By reginiad on

By Reginia Dodson | UAB Community Health and Human Services Intern

In the famous words of Maya Angelou, “When someone shows you who they are, believe them the first time” (Maya Angelou, 2023). Often, we as women, and most importantly black women tend to overlook all of the warning signs of a toxic relationship. This may include a romantic, friendship, or even a professional relationship.

Abuse is a pattern of behavior used by one person to gain and maintain power and control over another (Team, 2021). DMost women often ignore the tell-tale signs of an abuser, Abuse comes in all forms such as verbal, physical, and financial. It can come in form of your good friend that always needs to borrow that little $40 she can never seem to pay back. It is amazing how little your $40 becomes when you dare to ask for them back. The excuses you hear when you ask to become a barrage of putdowns and make the situation even worse. Nevertheless, this is an example of financial abuse.

Next, we have the person that always has something negative to say, or makes a harsh comment that may offend us in some way. This is sign of verbal abuse. Sometimes it is easy for us to ignore these statements and signs, or to justify their reasoning behind their actions, but this behavior should not be tolerated.

Lastly, we have the outright physical abuser. This particular person wants to physically harm you. “But it was only one time, they promised me it wouldn’t happen again “, a common yet horrific statement of those suffering from physical abuse. If someone causes us harm, we should run and never look back. Physical abuse can ultimately lead to permanent injury or even death.

You better believe them all. We should be able to identify our limitations and boundaries; and consider them often when experiencing abuse. No relationship is worth a hit to your mental, financial, or physical health so protect it at all costs.

References

Maya Angelou quotes. (n.d.). Retrieved March 28, 2023, from https://www.brainyquote.com/quotes/maya_angelou_383371

Team, R. (2021, August 24). 6 different types of abuse. Retrieved March 28, 2023, from https://reachma.org/blog/6-different-types-of-abuse/

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Encouragement Health(y) Hopeful Positive

Weathering the Storm, Al B. Sure is Grateful for His Second Chance at Life

By LaTangellia Walker on

Tan Walker | UAB Community Health & Human Services

You may know the artist, Al B. Sure from his hits “Nite & Day”, “Off On Your Own Girl”, or as one of the collaborators in the song “U Will Know” by Black Men United. Today, Al B. is a 54-year-old award winning R&B singer who recently awoke from a 2-month coma. He explained to his fans that he lost feeling in the left side of his body while sitting in front of a computer screen and then fell over. However, he was able to call for help since his phone was in reach at the time of the incident. He then expressed that he encountered multiple surgeries, blood transfusions, and an organ transplant during his hospital stay. He also had pneumonia, became septic, and had his lymph nodes removed (Daniels, 2022). Despite all of the health challenges that he went through, he is extremely thankful to be “alive, alert, and gradually healing.” He also says that is “maintaining a positive mindset throughout this healing process” (Daniels, 2022).

Al B. has overcome many obstacles in his life in such a short time, yet he still remains positive through the storm. It can sometimes be hard for people to become bigger than their circumstances and exercise the strength, courage, and faith to make it through the challenging times. This is what is meant by being resilient.

Photo by Ann H on Pexels.com

Resilience is the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands (APA, 2022). Part of being resilient is remaining positive and optimistic when experiencing challenges.

Here are a few tips to stay positive during hard times:

  • Acknowledge all of the good things in your life
  • Look at your situation from a different perspective
  • Focus on the things you can control
  • Spend time with positive people
  • Ask for help when you need it

No matter how hard a situation may be, it is important to stay positive and not let your circumstances define you!

References

American Psychological Association. (2022). APA Dictionary of Psychology (2nd ed.). Retrieved November 18, 2022, https://dictionary.apa.org/?_ga=2.261668622.261180337.1668820604-1749021350.1667872057.

Daniels, K. F. (2022, November 5). R&B singer Al B. sure! shares health update after 2-month coma and organ transplant. Al B. Sure! shares health update about 2-month coma ordeal. Retrieved November 18, 2022, from https://www.nydailynews.com/snyde/ny-al-b-sure-health-update-two-month-coma-20221105-t3tayky6bnhrbb557go5cdmisq-story.html 

Kirsten Parker, M. F. A. (2021, November 16). 10 ways to keep positive during Hard Times. wikiHow. Retrieved November 18, 2022, from https://www.wikihow.com/Keep-Positive-During-Hard-Times#:~:text=How%20to%20Keep%20Positive%20During%20Hard%20Times%201,…%208%20Practice%20breathing%20meditation.%20…%20More%20items 

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Prevention Promotion

Benefits of Apple Cider Vinegar

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By Jaelyn Copeland|UAB CommunityHealth and Human Services Intern

Apple Cider vinegar (ACV) is a vinegar made from fermented apple juice. It is a very versatile product that is commonly used in cooking, or to make dressings, sauces, and marinades.

ACV can also be used as a home remedy for many health ailments, and is available in forms such as tablets, capsules, powder, liquid drops, gummies and topical prescriptions.

The production of apple cider vinegar involves two steps. Crushed apples are first exposed to yeast, which causes the carbohydrates to ferment and transform into alcohol. The alcohol is then further fermented by the addition of bacteria, creating acetic acid, which is the primary active ingredient in vinegar. Vinegar gets its potently sour flavor and smell from acetic acid. Although potential claims are not backed by scientific evidence, the health benefits of apple cider vinegar are thought to be caused by acetic acid. This acid makes up 5-6% of cider vinegars.

Benefits of ACV may include:

  • May lower blood sugar levels
  • May reduce cholesterol
  • May offer antimicrobial benefits
  • May help increase weight loss

BuBu Banini, M.D. suggests that individuals should consume no more than one to two teaspoons of apple cider vinegar per day. “When used in small amounts, the risk of apple cider vinegar is generally low,” she says. As long as you are tolerating it, diluting it and don’t have esophageal issues, there is no reason not to try it!

Reference

Forbes Magazine. (2023, January 19). Apple cider vinegar benefits and possible side effects. Forbes. Retrieved February 10, 2023, from https://www.forbes.com/health/body/apple-cider-vinegar-benefits/

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Health(y) Prevention Promotion

Benefits of Apple Cider Vinegar

By LaTangellia Walker on

By Jaelyn Copeland |UAB CommunityHealth and Human Services Intern

Apple Cider vinegar (ACV) is a vinegar made from fermented apple juice. It is a very versatile product that is commonly used in cooking, or to make dressings, sauces, and marinades. 

ACV can also be used as a home remedy for many health ailments, and is available in forms such as tablets, capsules, powder, liquid drops, gummies and topical prescriptions.

The production of apple cider vinegar involves two steps. Crushed apples are first exposed to yeast, which causes the carbohydrates to ferment and transform into alcohol. The alcohol is then further fermented by the addition of bacteria, creating acetic acid, which is the primary active ingredient in vinegar. Vinegar gets its potently sour flavor and smell from acetic acid. Although potential claims are not backed by scientific evidence, the health benefits of apple cider vinegar are thought to be caused by acetic acid. This acid makes up 5-6% of cider vinegars.

Benefits of ACV may include:

  • May lower blood sugar levels
  • May reduce cholesterol 
  • May offer antimicrobial benefits 
  • May help increase weight loss

BuBu Banini, M.D. suggests that individuals should consume no more than one to two teaspoons of apple cider vinegar per day. “When used in small amounts, the risk of apple cider vinegar is generally low,” she says. As long as you are tolerating it, diluting it and don’t have esophageal issues, there is no reason not to try it!

Reference

Forbes Magazine. (2023, January 19). Apple cider vinegar benefits and possible side effects. Forbes. Retrieved February 10, 2023, from https://www.forbes.com/health/body/apple-cider-vinegar-benefits/

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Health(y) Mission-fulfillment Positive Prevention Promotion Solidarity (Commonality, Humanity)

Gardening Is My Mental Health Therapy

By reginiad on

By Reginia Dodson | UAB Community Health and Human Services Intern

Photo by Alexander Grey on Pexels.com

I planted a vegetable garden. At the time, I had no idea that it would prove to be therapeutic for me. It is only a small, raised bed garden that I somehow have planted to an overflowing capacity. This makes for a battle to keep my squash, zucchini, and eggplant from taking over the entire little box. Along with these aggressive space invaders, I planted tomatoes, okra, and cabbage as well. I even think that it is quite possible that I created an entirely new vegetable due to the overcrowding and plants mixing together. OK, I am joking, but still…there is joy in planting this garden.

When I began gardening, I did not realize that it would become my place and time to disengage from all the stressors in my life. Each day as I tackle the invaders growing and the natural intruders, I find myself relaxing and calming my anxieties. It is something to feel the cool soil as I dig around with my bare hands. I feel a connection with nature each day that I am in my garden.

I am not the only one who feels this way. Rooftop gardening, yes…on the roof, has been associated with better personal development and suggested enhanced physical and emotional well-being, sense of purpose, social inclusion, interpersonal relations, and quality of life (Triguero-Mas et al, 2020). What happens on the roof, happens on ground as well. I am always in my garden early in the morning before the world around me awakens. It is so serene and peaceful. I find even my breathing is more relaxed and the time helps to prepare me for the stressors I will encounter during the day. Furthermore, there are times that my family and friends get to enjoy the garden as we come together, supporting my happy pursuits with some good work and fun. Not to mention, good food afterwards.

It is also delightful to find what has grown seemingly overnight. I see it as a life metaphor, patiently waiting to see the work of my hands and nature come together to bring life into the world. I laugh at times because I never saw myself gardening. Especially, using my bare hands while doing so…oh the dirt and grime. So what about you? Do you have a garden? Are you good with plants? Do you find peace and delight working with nature? Leave your comments below.

References

Suggested citation for this article: Triguero-Mas M, Anguelovski I, Cirac-Claveras J, Connolly J, Vazquez A, Urgell-Plaza F, et al. Quality of Life Benefits of Urban Rooftop Gardening for People With Intellectual Disabilities or Mental Health Disorders. Prev Chronic Dis 2020;17:200087. DOI: http://dx.doi.org/10.5888/pcd17.200087external icon

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Encouragement Health(y) Positive Solidarity (Commonality, Humanity)

The Power of Healthy Friendships

By LaTangellia Walker on

By Tan Walker | UAB Community Health & Human Services Intern

Photo by nappy on Pexels.com

Sometimes being with friends is all the therapy we need! Making connections is a primary human impulse. Researchers have found that people that have healthy friendships are deemed healthier and happier than those who are friendless (CDC, 2022).

Friends are essential to our well-being and are some of the most powerful bonds people have. They can also keep us grounded and help us manage the craziness that life throws at us, and provide an abundance of social support which is vital for our mental health. Having healthy friendships is powerful and has many benefits. It can help reduce stress, loneliness, and anxiety (Serene Health, 2022).

True friends will listen to our problems and support us through hard times, but it is important that we do the same for them. Here are four tips that will help us maintain healthy friendships:

1. Make time for friends – making an effort to see friends regularly is extremely important for maintaining a friendship

2. Communicate openly and honestly – try to share any thoughts and feelings with friends, and be open to hearing theirs.

3. Respect each other’s differences – It is important to value each other’s opinions and perspectives, even if we don’t always agree with each other.

4. Be supportive – Good friends are there through the good, the bad, and the ugly. If our friends are going through something, be there to listen and to provide the support that they need.

Whenever we are down, or battling with our mental health,  it is comforting to know we have people in our lives that will be there to support us always. 

References

Centers for Disease Control and Prevention (2022). Talking to Your Love Ones. Cancer Survivors. https://www.cdc.gov/cancer/survivors/healthy-living-guides/emotional-health/talking-to-loved-ones.htm

Serene Health. (2022, August 16). Friendships are essential for mental health and Wellbeing. https://serenehealth.com/mental-health-and-friendships/

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