Category: Positive

Advocacy Encouragement Health(y) Hopeful Positive Prevention Promotion

The City of Birmingham 2nd Annual Mental Health Day

By phameuscampaign

By The PHAME-US Campaign

Join the PHAME-US.com and Wilkinson Wellness Lab team at this community event sponsored by Nuture, LLC, the City of Birmingham, AL and Birmingham City Schools. The event is free and open to the public.

Nurture of Alabama believes Birmingham can thrive, especially if communities address the mental health crisis experienced in our neighborhoods. Through the event Friday, May 19th, Nurture’s goals are to: 1) remove the stigma of mental health support, 2) improve mental health services accessibility, and 3) provide community education on mental health & wellness.

The event will have chair massages, a licensed professional counselor providing depression screenings, speakers,  free resources, giveaways, local food trucks,  yoga sessions, line dancing, blood pressure checks and more. So come out, have a good time, and let’s engage in mental wellness!

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Health(y) Positive Promotion

Stand up more and improve your health!

By phameuscampaign on

By Dr. Larrell L. Wilkinson | PHAME-US Campaign

What’s up? Are you? Yes, we are starting the post with a little humor in hopes that you will STAND UP! A study from a group of scientists at the University of Pittsburgh showed that on average, a person burned 8 more calories standing versus sitting at work (Creasy, Rogers, Byard, Kowalsky, & Jakicic, 2016). This may not sound like a lot, but if standing half the time during an 8 hour workday, after one week a person will have burned (used) 160 calories, about the standard serving size of Oreo cookies or Lay’s Classic Potato Chips. Again, this may not sound like a lot, but every little bit helps, Right?

Calories are how we measure energy and describes the energy we get from eating food and drinking. Calories don’t measure weight or length. Instead, we burn (use) calories when we exercise, walk, and perform regular movements throughout the day. Another way to burn calories is to simply, STAND. Also, there are other benefits to standing more during the day! Experts from the the Centers for Disease Control and Prevention (CDC) (Chosewood & Franklin, 2012) found that using sit-stand workstations did the following:

  • Standing more while at work decreases the amount of time spent in sedentary work
  • Standing more helps relieve pressure on the lower back, buttocks and legs, and may help reduce compression of the spine arising from long periods of sitting
  • Standing more may improve energy levels
  • Standing more frequently may improve cognition
  • Standing may increase circulation and lead to better blood flow to the brain and other organs
  • Standing more burns more calories than sitting
  • Standing more may assist with energy balance and aid in weight management
  • Standing more may improve bone density over time
  • Standing more may promote better sleep

So what about you? Are you standing more? Are you willing to TAKE A STAND and STAND UP? How will you stand more during the day? I can hear Ludacris’s song playing in my head…”When I Move, You Move.” So just LIKE THAT, let’s stand up and move together. Share your story about standing or the different ways you move here in the comments section and/or share with us on Facebook, Instagram, and Twitter.

References
Chosewood, L.C. & Franklin, C.C. (2012, December 5). NIOSH takes a stand. NIOSH Science Blog. https://blogs.cdc.gov/niosh-science-blog/2012/12/05/sit-stand/.

Creasy, S. A., Rogers, R. J., Byard, T. D., Kowalsky, R. J., & Jakicic, J. M. (2016). Energy Expenditure During Acute Periods of Sitting, Standing, and Walking. Journal of physical activity & health, 13(6), 573–578. https://doi.org/10.1123/jpah.2015-0419

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Positive Promotion

Are We Really What We Eat?

By LaTangellia Walker on

By Angela Wilson | Community Health and Human Services Intern

I am sure we have all heard the phrase, “You are what you eat”, (Ludwig). But what does this phrase really mean? In short, it means that we must eat foods that benefit our bodies so that we can be healthy and fit. Heart disease, diabetes, and other cardiovascular diseases disproportionately affect the African American community so it is imperative that we examine the benefits of consuming certain fruits which may significantly lower our chances of getting these diseases. This commentary will address the health benefits of strawberries, blueberries, and raspberries.

         Strawberries are very rich in antioxidants and are an excellent source of vitamin C , manganese, folate, and potassium. Vitamin C strengthens the body’s defense and protects it from free radicals ( harmful molecules),  which has been linked to many chronic diseases. Manganese is an element that assists in building bones, wound healing, and reproductive health. Folate and Potassium are important for normal tissue growth, cell function, and essential bodily functions such as regulating blood pressure. Strawberries are 91% water and have a very low carb content. They also have a significant amount of fiber, (approximately 26%), which improves digestive health by feeding the friendly bacteria in your stomach. Lastly, evidence suggests that strawberries lowers the spike in blood sugar after consuming a meal, thereby aiding in blood sugar regulation.

        Blueberries contain some of the highest anti-oxidant levels which contribute to their ability to neutralize some of the free radicals that cause damage to your DNA. They also protect cholesterol in your blood from becoming damaged.  Bad cholesterol (LDL), increases your risk for heart disease and stroke. Blueberries are strongly linked to reduced levels of LDL, which makes them very good for your heart. Anthocyanin, one of the powerful antioxidants in blueberries has significant beneficial effects on insulin sensitivity and glucose metabolism.  This plays an instrumental role in reducing inflammation and aiding in the protection of conditions like cancer and diabetes.

        Raspberries are very low in sugar and are considered to be antioxidant powerhouses because of their high vitamin C content.  One 100-gram portion of raspberries provides 23 milligrams of vitamin C, which is approximately 30% of the recommended daily allowance for women.  They are associated with a lower risk of chronic stress related diseases such as heart disease and cancer. Raspberries support good digestive health due to their high fiber content and they also reduce the amount of insulin needed to manage blood sugar levels.

As you can see, these fruits are key components to good health and well being and should be incorporated into our diets as we strive to become healthier, stronger, and happier while protecting our bodies from chronic diseases and illnesses.

References:
Bjarnadottir, A. (March 2019). Strawberries 101: Nutrition Facts and Health Benefits. https://www.healthline.com. Retrieved February 27, 2023.
Ritcher, A. (January 2023). 10 Proven Health Benefits of Blueberries. https://www.healthline.com Retrieved February 27, 2023.
Sachdev, P. (September 2022). Health Benefits of Raspberries. https://www.webmd.com Retrieved February 27, 2023.

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Encouragement Positive Wholeness

What is Shame and How Does It Affect Us?

By LaTangellia Walker on

By LaTangellia Walker | Community Health and Human Services Intern

Photo by Liza Summer on Pexels.com

Shame is a painful, self-critical emotion; A feeling of humiliation or distress caused by the consciousness of wrong or foolish behavior. When we feel shame, it is common to think of ourselves in a negative light. We begin to think that we are ugly, incompetent, or stupid (The psychology of shame, 2023). The moment we begin having these thoughts, we separate our true selves with an ideal image of who we aspire to be. Our ideal image is usually represented by a strong figure, not someone who drowns themselves in self-pity.

Shame is associated with many mental health disorders. The most common mental health disorder that shame is correlated with is suicide, which is often seen as a motive for suicidal behavior. In 2021, 47,646 people died by suicide (CDC, 2022). Suicide rates have been skyrocketing for years and there is evidence that social factors such as loniless, financial ruin and shame are more direct causes of this dramatic increase.

The most common questions we are asked in the United States are “What do you do?” or “Are you seeing anyone?” or “When are you going to have kids?” Oftentimes, when we are being asked these questions, we judge ourselves before anyone else gets a chance to. But what would happen if we let others judge us without judging ourselves? When we leave this world, we aren’t going to care what people say about us. 

So how can we learn let go of our shamefulness?

  • Admit when you feel shame and explore why.
  • Talk to someone you trust about what you are feeling.
  • Find compassion for yourself.
  • Remember that your opinion of yourself matters the most!

 We do not feel ashamed because of our actions, but because of who we are (The psychology of shame, 2023).

Centers for Disease Control and Prevention. (2022, September 30). Suicide increases in 2021 after two years of decline. Centers for Disease Control and Prevention. Retrieved March 9, 2023, from https://www.cdc.gov/nchs/pressroom/nchs_press_releases/2022/20220930.htm 

Sussex Publishers. (n.d.). The psychology of shame. Psychology Today. Retrieved March 9, 2023, from https://www.psychologytoday.com/us/blog/sonnet-freud/202009/the-psychology-shame 

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Advancement-oriented Advocacy Encouragement Family (PHAMILY) Hopeful Positive Solidarity (Commonality, Humanity) Understanding (Insight & Wisdom) Wholeness

City of Birmingham and Birmingham City Schools working to improve child reading ability

By phameuscampaign

By Angela Wilson | UAB Community Health & Human Services Intern

Photo by RODNAE Productions on Pexels.com

Page pals is a reading initiative created in a partnership between the City of Birmingham and Birmingham City Schools (BCS) with the purpose of improving student’s reading ability, specifically third graders. This initiative is in response to the Alabama Literacy Act, a law that when fully implemented, will prevent a third grade student who is not reading on grade level from moving up to the fourth grade, essentially being “held back” in third grade. Although parents and students will have the ability to go through a remediation process to improve student reading ability, the law is of great concern as only 56% of 3rd grade students in Birmingham City Schools are effectively achieving grade level reading as measured by the 2021 State of Alabama Comprehensive Assessment Program (ACAP).

The City of Birmingham is supporting BCS on-going efforts to improve student reading ability by asking members from the local community, non-profit groups, and corporations to volunteer some of their time to read with the BCS students. Reading to children improves their opportunity to hear others read outside of their normal classroom setting. These efforts have proven to be very beneficial to the students and may boost their interest and proficiency in reading.

Are you interested in volunteering? Page Pals volunteers go into one of the BCS elementary schools during the students’ library times, spending about thirty minutes of reading time with the students. Volunteers may choose from a list of schools, dates, and times that work best with their schedule. During their selected time, volunteers will read a book to the students that follows a curriculum created by BCS to help them build the background knowledge in science and social studies and to better prepare them for their standardized testing that occurs in April. Volunteers are encouraged to engage with the students by asking them questions periodically, reiterating comprehension and understanding about the book being read, and help grow their love for reading; thereby making a strong connection impact so that they perform better on their Alabama Comprehensive Assessment.

Our local children need our help to ensure their future remains bright, so let’s help to light their path to a brighter future. Sign up to become a Page Pal volunteer. It is easy and free! Simply visit https://www.signupgenius.com/go/springpagepals#/ and select your school choice, date and time. Now you’re all set!  If you ‘d like more information about the Page Pals program, you can follow this link at https://www.bhamyouthfirst.org/page-pals/.

Acknowledgement: PHAME-US.com would like to thank you to Mr. Marquise Hollingsworth for your time in support of this blogpost.

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Positive Promotion Wholeness

Have You Done Your Yoga Today?

By LaTangellia Walker on

By Jaelyn Copeland| UAB Community Health and Human Services Intern

In today’s hectic environment, yoga, an age-old practice of meditation, has grown in popularity. Yoga began as a spiritual practice but has become popular as a way of promoting physical and mental well-being (Yoga: What you need to know, 2023). It also offers many people a respite from their hectic and stressful life. This holds true whether you’re doing downward dog on a mat in your bedroom, an ashram in India, or even Times Square in New York City. Numerous other psychological and physical advantages of yoga exist. Some of these reach the dining room table.

Inner awareness is developed through yoga. It directs your attention to the capabilities of your body right now. It enhances physical and mental stamina and breath. It has nothing to do with appearance.

Mirrors are often absent from yoga studios. This allows people to concentrate on themselves instead of how they seem in a stance or in relation to others. According to surveys, persons who practiced yoga were more conscious of their bodies than those who didn’t. Additionally, they felt better about and were less critical of their bodies. Due to these factors, yoga is now a crucial component of programs that support a good body image and sense of self-worth as well as the treatment of eating disorders.

According to their results, the researchers discovered that those who practiced yoga were more conscious eaters. Better mindful eating scores were correlated with years of yoga practice as well as weekly minutes of practice. You become more conscious of how your body feels as you practice yoga. When eating, you can use this increased awareness to savor each bite or drink and pay attention to how the food feels, tastes, and smells in your mouth.

Yoga is more complex than it looks, however, you are guaranteed to feel rejuvenated after one session. This type of movement stretches your muscles and aids in increasing blood flow going needed when performing physical activity.

Yoga – benefits beyond the mat. Harvard Health. (2021, September 8). Retrieved December 6, 2022, from https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat

Yoga: What you need to know. (n.d.). Retrieved March 27, 2023, from https://www.nccih.nih.gov/health/yoga-what-you-need-to-know

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Health(y) Positive Prevention Promotion

What’s the Tea on Green Tea?

By LaTangellia Walker on

By Jaelyn Copeland|UAB Community Health & Human Services Intern

Green tea is made from the leaves of the Camellia sinensis plant and has been used as medicine for thousands of years in China and Japan. Although many varieties of tea come from this plant, green tea is considered the healthiest because of how it is processed (Curtis, 2023). Green tea is also promoted as a beverage or nutritional supplement for improving mental clarity, reducing headaches and gastrointestinal issues, and it is awesome for promoting weight loss. Thanks to its many benefits, it has become more popular and is consumed worldwide.

Green tea contains caffeine, a stimulant that boosts mood, energy levels, reaction time, and memory. Along with caffeine, green tea also contains L-theanine, an amino acid that positively affects mood, lowers stress, and boosts dopamine and serotonin production. Caffeine and L-theanine work together to improve mood, reaction time, attention, and memory (Curtis, 2023)

Many components of Green Tea, particularly EGCG, gets a lot of attention for its potential positive impact on health. Epigallocatechin gallate (EGCG) is a unique plant compound that is known to help reduce inflammation, aid in weight loss, prevent heart disease, brain disease, and even cancer. The U.S. Food and Drug Administration (FDA) has also approved a topical ointment, sinecatechins (brand name Veregen), which includes extracted components of green tea leaves and is used for the treatment of genital warts.

Green tea has many health benefits and is generally safe in moderation. Most side effects are related to its caffeine content, and consumers are encouraged to not drink more than 8 cups a day.

Now that’s some good Tea!

Curtis, L. (n.d.). The health benefits of Green Tea. Verywell Health. Retrieved February 2, 2023, from https://www.verywellhealth.com/green-tea-benefits-6951098

U.S. Department of Health and Human Services. (n.d.). Green tea. National Center for Complementary and Integrative Health. Retrieved December 6, 2022, from https://www.nccih.nih.gov/health/green-tea

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Positive Prevention Promotion

Ashwagandha: A Natural Way to Fight Depression or Anxiety

By phameuscampaign on

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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Encouragement Hopeful Mission-fulfillment Positive

Non-profit Makes Veterans Wishes Come True

By LaTangellia Walker on

By Tan Walker | Community Health & Human Services Intern

Army veteran, Chris Kind was left with a brain injury after a terrifying blast in Iraq. Unfortunately, his brain injury later led him to become diagnosed with post traumatic stress disorder. “It was just hard adjusting to that, you know, to that new norm,” Kind expressed to CBS News after returning home.

Post traumatic stress disorder develops in some people who have experienced a shocking, scary, or dangerous event. Fear triggers many split-second changes in the body to help defend against danger. The “flight or flight” response is a normal reaction meant to protect people from harm (NIH, 2023).

Although recreating the life that he knew was tough, the father of five found joy again through gardening. However, the severe burns on his body prevented him from being exposed to direct sunlight.

That’s when Hope for the Warriors- a nonprofit organization that offers assistance to veterans- came to the rescue and gifted Kind a $10,000 greenhouse as a thank you for his service (Home: Hope for the warriors 2022). This organization has granted veterans over 250 wishes, ranging from woodworking equipment to family vacations . The CEO of Hope For The Warriors described this experience as “life changing”. 

Now, Kind can enjoy his gardening without fear and use his skills to bring others joy as well.

References

Home: Hope for the warriors. Hope for the Warriors | Restoring: Self, Family, Hope. (2022, December 15). Retrieved January 18, 2023, from https://www.hopeforthewarriors.org/

Shamlian, J. (2023, January 18). Nonprofit helps fulfill wishes for wounded veterans. CBS News. Retrieved January 18, 2023, from https://www.cbsnews.com/news/hope-for-the-warriors-wounded-veterans-wishes/

U.S. Department of Health and Human Services. (n.d.). Post-traumatic stress disorder. National Institute of Mental Health. Retrieved January 18, 2023, from https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd

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Hopeful Positive Encouragement

Youngest Black Mayor in U.S.: Jaylen Smith becomes LEGEND

By LaTangellia Walker on

By Tan Walker | Community Health & Human Services Intern

A recent high school graduate, 18-year-old Jaylen Smith, has left his mark on the U.S. by becoming the youngest elected black mayor after defeating his opponent, Nemo Mathews Sr. in a runoff election. The teenager received 218 votes while Mathews only received 139 votes (MSN, 2022) .

 Smith is a native Earle, Arkansas, with big plans for his small town. Earle has approximately 2,000 residents (MSN, 2022). After his victory, he expressed his gratitude to his supporters by sharing a Facebook post that reads: “It’s Time to Build a Better Chapter of Earle, Arkansas, I would like to thank all my supporters for stepping up getting people to the polls. I am truly grateful for you all.” Mathews, his opponent, also congratulated him on Facebook and wished him well. 

Jaylen Smith told FOX13 about a few of his plans following the election. These plans involve improving public safety, tearing down abandoned houses, having effective transportation for the community, and bringing in a grocery store for the small town.

We would like to congratulate Smith for his outstanding accomplishments, and for being a young role model for the youth. Great job, Jaylen! 

References

Sylvester, T. (2022, December 8). 18-year-old student, Jaylen Smith becomes youngest black mayor in United States. Kanyi Daily News. Retrieved January 9, 2023, from https://www.kanyidaily.com/2022/12/18-year-old-student-jaylen-smith-becomes-youngest-black-mayor-in-united-states.html

18-year-old Jaylen Smith becomes youngest black mayor in U.S. MSN. (n.d.). Retrieved January 9, 2023, from https://www.msn.com/en-us/news/us/18-year-old-jaylen-smith-becomes-youngest-black-mayor-in-u-s/ar-AA150Z1I?ocid=entnewsntp&pc=U531&cvid=b6acf121cc3f46be8b397a8f6993bc4f

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