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!
There are times in life when we feel like we are excelling and accomplishing our goals. There are also times where we feel stagnant, and our lives have come to a complete halt. Believe it or not, it is quite common for us to sometimes feel uninspired and unmotivated to complete certain tasks or become a victim of procrastination. This can feel like a never-ending cycle of feeling like we’re on top of the world and drowning all at once. Here are some signs that you are stagnating:
If you are experiencing chronic procrastination on your goals and aspirations
If you’re not in the mood to do anything
If you rely on sleep, eating, and other activities for entertainment and comfort
If you know you should be doing something, but you keep avoiding it
If you have not achieved anything new in the last few months
If you feel like you are not reaching your potential
Trying to face stagnation in life can be a sign of a deeper problem. It is important to not eat yourself up over it and focus on overcoming this feeling. These few steps can help you gain the momentum you need to help you get back on track:
Realize that you aren’t alone- Everyone feels stagnant at some point or another. You are not alone, and it is completely normal.
Find things that inspire you- Set goals for yourself and believe that there are no limitations for yourself.
Give yourself a break- Normalize taking breaks for yourself. Taking 3-6 months to rewind and regroup can be very beneficial.
Change your daily routines- It’s okay to change things around. Doing the same things over and over again can sometimes make us stagnant.
Make a small step- It is important to take action towards the goals that you set. Don’t be afraid of the unknown, or worry about being a perfectionist. Take things one day at a time!
Always remember that everything starts with us. We are responsible for what we choose to do within our lives and how we feel about certain things. Don’t let stagnation define you!Celestine ChuaCelestine is the Founder of Personal Excellence where she shares her best advice on how to boost productivity and achieve excellence in life. Read full profile by following the link below.
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!
In many metropolitan areas across the country, if you watch the local news, you will often see stories painting a very negative storyline of men of color. It is almost as the local news vans and their local stations do not miss an opportunity to show the adverse challenges within urban communities or communities inhabited by people of color. This trend is very concerning, as representations of crime in the media shape public opinion, particularly through the frequency in which crime is reported and the characterizations of criminal participants and victims (Bjornstrom, Kaufman, Peterson, & Slater, 2010). Similarly, previous studies suggests that when overrepresented in the media as perpetuators, racial and gender stereotypes may be reinforced within society and raise public hostility toward groups like men of color (Dixon, Azocar, & Casas, 2003; Dixon & Linz, 2000).
Unfortunately, older research from 1997 does suggest the lifetime risk of African-American men going to state or federal prison from birth is 28.5%. A special report from the Bureau of Justice Statistics (1997) estimated 1 of every 20 persons (5%) can be expected to serve time in prison during their lifetime. The lifetime chances of a person going to prison are higher for men (9%) than for women (1%) and higher for blacks (16%) and Hispanics (9%) than for whites (2%) (Bonczar & Beck, 1997). Thusly, at the time of the report, if incarceration rates were to stay the same, newborn black males in this country have a greater than a 1 in 4 chance of going to prison during their lifetimes, while Hispanic males have a 1 in 6 chance, and white males have a 1 in 23 chance of serving time (Bonczar & Beck, 1997). WE CAN CHANGE THE NEGATIVE NARRATIVE!
If men of color are being targeted by the criminal justice system, that is even more reason to be intentional about avoid criminal circumstances…even when we are enticed by others who we know. Let’s be clear, in many communities, being a man of color within the United States of America means there is a need to act with extraordinary caution and sensitivity in these manners. Collectively, we must work to avoid committing felonies, the most serious of crimes such as intent to commit heinous crimes, causing grievous injury, or destroying property. We must put down the guns and reduce incarceration due to drugs. Although less serious, misdemeanor crimes are punishable by jail time of one year or less per misdemeanor, a fine, or alternative sentencing like probation, rehabilitation, or community service. Infractions and violations are minor offenses like jaywalking and motor vehicle offenses that result in a simple traffic ticket. Still, any of these offenses can be more serious trouble for men of color.
Proverbial wisdom suggests men of color, all persons really, should refrain from criminal activity…PERIOD. Among many reasons, one rationale to avoid criminal activity is because ultimately criminal actions will lead to state or federal prison…or worse. So, let’s focus our efforts on living with honor and integrity. Work to be honest in words and deeds and advocate for the less fortunate. And let’s vote to support those who experiencing targeting by the criminal justice system, while helping us all to KEEP OUT of jail and prison.
Readers, offer your comments here. What do you believe is the risk for young men, specifically men of color, for going to jail or prison? What are ways young men can avoid committing criminal offenses? Specifically, what young men (& women) do to prevent criminal activity when it may be all around them (i.e., in their homes, neighborhoods, family, friends)? Leave encouraging comments here.
References Bjornstrom, E. E., Kaufman, R. L., Peterson, R. D., & Slater, M. D. (2010). RACE AND ETHNIC REPRESENTATIONS OF LAWBREAKERS AND VICTIMS IN CRIME NEWS: A NATIONAL STUDY OF TELEVISION COVERAGE. Social problems, 57(2), 269–293. https://doi.org/10.1525/sp.2010.57.2.269
Bonczar, T.P. & Beck, A.J. (1997). Lifetime Likelihood of Going to State or Federal Prison. Bureau of Justice Statistics. U.S. Department of Justice.
Dixon Travis L., Azocar Christina L., Casas Michael. The Portrayal of Race and Crime on Television Network News. Journal of Broadcasting & Electronic Media. 2003; 47:498–523.
Dixon Travis L., Linz Daniel. Race and the Misrepresentation of Victimization on Local Television News. Communication Research. 2000a; 27:547–573.
How much water should you drink a day? You probably already know that daily water consumption is a daily necessity, but can you consume too much water? The answer is yes! But how is this possible?
The popular recommendation for water consumption is to drink 8-10 glasses of water per day, which is roughly 2,000 oz. Consuming over the recommended amount of water daily results in many complications, illnesses and even death. Hyponatremia, also known as “water intoxication” causes abnormally low levels of sodium and other electrolytes in your bloodstream, which can then lead to serious health problems such as seizures, coma, and in rare cases, is fatal (Hursh et al., 2022).
You may also experience water poisoning or a disruption of brain function. This happens when there is too much water in the cells (including brain cells), causing them to swell (WebMD., 2022). You may experience things like confusion, drowsiness, and headaches. You may also be at risk of having seizures or going into a coma.
The good news is there are plenty of signs that suggest you may be consuming too much water:
You never leave the house without a water bottle in your hand.
You have throbbing headaches throughout the day.
Your urination is beginning to become uncontrollable.
Your urine looks like water (no color).
You urinate frequently (including during the night).
You drink water even when you aren’t thirsty.
You experience leakage.
You experience nausea or diarrhea.
You notice swelling or discoloration in your hands, lips, and feet.
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
It is more common for people to walk alone than you think. Some people walk to work, around a college campus, walk home, or even just to their cars. Although people don’t think twice about walking alone, there is always a higher risk for something dangerous to happen.
Unfortunately, violence is an urgent public health problem, and it affects people in all stages of life. It can also lead to a lifetime of physical, emotional, and economic problems (Violence prevention home page, 2021). In 2019, more than 19,100 people were victims of homicide and more than 1.5 million were treated in hospital emergency departments for an assault-related injury (Violence prevention CDC, 2022).
Safety should be the number one priority when planning to go anywhere.It is important to have a plan for safety in place to ensure that you are protected. A few things to consider when walking alone include:
Always being aware of your surroundings
Don’t wear headphones when walking by yourself
Don’t daydream as you walk
Consider walking with a friend or family member
Hold all personal belongings close to your body and in sight
If you sense danger, move quickly to a safe location
Carry a small weapon with you to use for self-defense if needed
Listed below are a few weapons that can be used for self-defense:
Pepper Spray
Pocket knife
Taser or Stun Gun
Concealed Gun
Panic alert button on your cell phone
Having a safety plan in place when walking alone won’t lower the risk of violence, but it will help people like you and me to be better prepared for anything coming our way!
Centers for Disease Control and Prevention. (2021, September 28). Violence prevention home page. Centers for Disease Control and Prevention. Retrieved September 20, 2022, from https://www.cdc.gov/violenceprevention/index.html
Centers for Disease Control and Prevention. (2022, January 18). Violence prevention at CDC |Violence prevention|injury Center|CDC. Centers for Disease Control and Prevention. Retrieved September 20, 2022, from https://www.cdc.gov/violenceprevention/about/index.html
The COVID-19 pandemic has forced many individuals to take on the responsibility of becoming “essential” in the workplace. Since the pandemic, working conditions in the United States have progressively gotten worse, resulting in workers beginning to set strict boundaries with their employers.
According to CBS News, “Quiet Quitting” has been a trending topic over the past few months. This catchy phrase is code for “just doing your job” and was created by Gen Z and millennial employees (CBS Interactive, 2022). But is it really quitting if they are still technically working? This has been a controversial topic between older and younger employees.
Many conservatives believe that going above and beyond in the workplace is an unwritten expectation for all employees. Conservatives also think that “quiet quitting” is an act of laziness, selfishness, and lack of professionalism.
However, Gen Z and millennial employees beg to differ. This generation believes that doing the bare minimum at work is sometimes necessary to protect their peace and mental health. They also question if giving 120% to a job is worth it when the majority of employers don’t really care about their well-being anyway. Most modern-day employees are exhausted from dedicating majority of their time to an unfulfilling 9-5 and believe there is more to life than working.
So, what happens next? At this rate, economist predict that the U.S, will experience higher levels of job insecurity, recessions, and higher inflation and interest rates (CBS Interactive, 2022). Will Gen Z employees become more efficient in the workplace, or will they continue advocating for themselves and play America’s game?
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.
When you think of “journaling”, it is easy to picture a young girl locked away in her room writing about her high-school crush in a diary with a lock on it. Although this is an easy perception to have, it likely matches with the overall consensus for adults: journaling is for young people still trying to figure out their purpose in life and gossiping about the latest high school drama.
Believe it or not, many adults own a journal of some sort. Whether it’s a diary, a 3 subject notebook, notes taken on a smartphone, or just a plain sheet of paper and a pen: journaling has no required format. Journaling only requires that you share your thoughts openly. Effective journaling can help you meet your goals or improve your quality of life (Ackerman, 2022; Purcell, 2006). Although personal goals vary from person to person, they are almost always positive and journaling can be a process that support goal accomplishment.
Effective journaling can help you clear your head, reduce anxiety, and it can also help you connect your thoughts, feelings, emotions, and behaviors. But how exactly does dumping words on a page have an impact on your mental health?
Well, journaling has been proven to help people struggling with a mental illness or people who want to improve their mental health (Ackerman, 2022; Purcell, 2006). More specifically, effective journaling has been found to:
Boost your mood Enhance your sense of well-being Reduce symptoms of depression Reduce symptoms of trauma and PTSD Improve your work memory
Here are some following tips to ensure your journaling is effective:
Write in a space free of distractions Journal at least once a day Keep your journal private -“my eyes only” Be in control of the topic and structure of your writing
Try journaling today! The process may take some time, but the benefits can support your health and quality of life. It can be fun! Whether you choose to write about how your day went or your current thoughts and emotions, the fun part is that you get to choose what your narrative will be!
Courtney E. Ackerman, M. A. (2022, September 8). 83 benefits of journaling for depression, anxiety, and stress. PositivePsychology.com. Retrieved September 8, 2022, from https://positivepsychology.com/benefits-of-journaling/
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