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!
Standing while at work can improve your health! 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 stand more? How will you stand more during the day? 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.
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
There are over 100,000 people waiting to receive a life-saving organ transplant. Another person is added to the national waiting list every 10 minutes. A single organ donor can save 8 lives, and impact over 75 through bone and tissue donation. Those waiting for a kidney transplant make up the vast majority of the national transplant waiting list, and experience the longest wait times due to the shortage of available organs for transplant.
Unlike those waiting for other organ transplants, kidney and liver transplant candidates can receive a life-saving organ one of two ways: from a deceased donor or from a living donor. Through living donation, a healthy person can donate a portion of their liver or one of their kidneys to someone in need, and continue to live a normal, healthy life.
About 600,000 people in the United States live with kidney failure, and require dialysis treatments to remove waste from the body. Hypertension and Diabetes disproportionately affect those living in the South, and contribute to a host of chronic disease processes including chronic kidney disease (and ultimately, kidney failure). Alabama has some of the longest kidney transplant wait times in the nation, where 18% of those listed will have to wait more than 5 years for a kidney transplant (OPTN 2022). Receiving a kidney directly from a healthy living donor can drastically reduce this wait time, as a living donor can be evaluated and cleared for donation in as little as 4 weeks (National Kidney Registry 2019). According to the United Network for Organ Sharing (UNOS 2022), kidneys from living donors function better and last longer. A kidney from a living donor will function for an average of 15-20 years, compared with a kidney from a deceased donor which will function an average of 10-15 years. Increased awareness about living kidney donation can positively impact the number of those willing to donate, thereby improving the lives of those in need of a kidney transplant.
A living kidney donor must be:
Over the age of 18
Mentally and physically healthy
Living donors go through a thorough evaluation to determine if they are healthy enough to donate their kidney. Once approved, the surgery is scheduled, and both donor and recipient are admitted to the hospital. The average hospital stay for living donors is only 2-3 days, and most donors return to regular physical activity within 4-6 weeks.
Donors are often willing to help, but are concerned about their own health, job security, and finances during recovery. In order to alleviate these concerns and to increase the pool of living donors, many private organizations, states, municipalities, and the federal government offer their employees paid leave benefits for living organ donation and bone marrow donation (American Transplant Foundation 2020). The cost for the transplant surgery is covered by the recipient’s insurance company; however, donation-related expenses extend beyond the surgery itself. The National Living Donor Assistance Center (NLDAC 2021) can help donors cover travel expenses, lodging, lost wages, and dependent care expenses. Increased awareness about living kidney donation can help to bridge the gap between those waiting and those willing to give.
Frequently Asked Questions about living donation:
Will donating a kidney shorten my lifespan?
Donors tend to live a longer life because they are even more health-conscious post-donation, and hence have a better quality of life.
Should I follow a special diet following donation?
A kidney donor should eat a healthy, well-balanced diet, but there are no dietary restrictions following donation.
Will I still be able to exercise and participate in sports?
A kidney donor should be able to return to regular activities and exercise about 4-6 weeks after surgery.
After I donate a kidney, will I have to take medications for the rest of my life?
A kidney donor will be given prescriptions for pain medication and stool softeners at discharge from the hospital, which are only for use during the immediate post-operative period (1-2 weeks). After that time, a donor does not have to take medication. A kidney donor does not have to take anti-rejection medications (National Kidney Register, 2019).
Stroke is a leading cause of death and disability in the United States. Stroke is also preventable and treatable. Being intentional about your daily activities can minimize or increase your risk of having a stroke. Knowing your family’s health history and engaging in health promoting activities are some of the few approaches to minimize your chances of having a stroke. According to the Center for Disease Control and Prevention (CDC), “The brain controls our movements, stores, our memories, and is the source of our thoughts, emotions, and language. The brain also controls many functions of the body, like breathing and digestion (CDC, 2022). It is important to keep our brain and body healthy in order to reduce our risk for stroke.
A stroke, sometimes called a brain attack, occurs when something blocks blood supply to a part of the brain or happens when a brain’s blood vessel bursts (CDC, 2022). The leading cause of strokes are high blood pressure, followed by high cholesterol, heart disease, diabetes, obesity, and sickle cell disease. These conditions are commonly found in individuals within the southern regions of the United States and is the main reason why stroke risk high in the South. According to the CDC (2022), “People with a family history of stroke are also likely to share common environments and other potential factors that increase their risk. The chances for stroke can increase even more when heredity combines with unhealthy lifestyle choices, such as smoking cigarettes and eating an unhealthy diet.” However, if those lifestyle choices are poor choices, it can increase the chances of having a stroke. Those lifestyle choices including eating high in fat foods, lack of physical activity, alcoholism, and constant use of tobacco products.
Not only do unhealthy lifestyle choices contribute to stroke risk, but risk is also greater with older age, male sex, and certain racial/ethnic minority groups (i.e., African Americans, Latino Americans). Another major contributor to stroke risk is stress. Constant and increased stress can raise blood pressure and thusly increase risk for stroke. For these reasons, consider the following healthier lifestyle practices below and let’s lower our risk of stroke in the South.
Health Tips from the CDC:
Eat foods low in saturated fats, trans fat, and cholesterol and high in fiber can help prevent high cholesterol.
Limit salt (sodium) intake
Keep a healthy weight in consultation with your doctor
Be physically active, getting at least 2 hours and 30 minutes of moderate-intensity aerobic physical activity, such as a brisk walk, each week.
Don’t smoke
Limit alcohol intake to no more than two drinks per day for men, 1 per day for women.
Manage your medical conditions such as hypertension, diabetes, or heart disease in consultation with your doctor.
Work with your health care team, including health coach, pastor/spiritual advisor, counselor, etc.
Let’s support our family, friends and neighbors in the adoption of the health tips above
Did you know college students are more susceptible to poor sleep hygiene and sleep quality? Over the last decade, studies have found that college students reported having poor sleep and poor sleep behaviors (Kloss et al., 2015; ACHA, 2020; Gipson et al, 2019). Getting a good night’s rest can improve your cognitive performance and capabilities, your mood, and overall health. The cited health risks include potentially developing a sleeping disorder, low sleep hygiene and practices can lead to a myriad of both long and short term adverse health outcomes. Health ailments include: high blood pressure, depression, and obesity have been linked to poor sleep quality and quantity. In extreme cases, individuals can be fatally injured while driving if they are experience poor sleep. An annual report by the Traffic National Highway Traffic Safety Administration found that more than 697 accidents are as a result of falling asleep behind the wheel that resulted in fatal injuries (2020). This is an issue that places the individual driving and members of the community at risk.
It is recommended that adults receive 7 to 9 hours of sleep per night (CDC, 2017). To compare, young adults are recommended to receive 8 to 10 hours and infants are recommended to receive up to 16 hours of sleep nightly (CDC,2017). A growing need to review the lifestyles and behaviors in the college context is necessary, especially regarding how students perceive their own wellness as a means of sacrificing healthy behaviors to achieve academic goals. The past 20 year of scientific literature explains that college students experience higher rates of poor sleep quality and sleep deprivation (Hicks et al., 2001). So which is more important, quality or quantity of sleep. Neither, they are both important. As college students, there are already numerous factors that must be balanced to ensure success towards graduation. How could one possibly add another item to the already many demands of college life? Remember, college is a period in your life, but sleep is a part of your whole life and is thusly important to your quality of life.
Sleep hygiene is a combination of an individual’s sleep quality and sleep habits. The regular maintenance of routine and consistency are found at the rudimentary comprehension of sleep (NHLBI, 2009). To improve this area of your health, specifically your relationship and perceptions towards your sleep, it’s helpful to consider what your current sleep hygiene routine and behaviors look like. To do this using a sleep journal can help to navigate what your behaviors are throughout the day and their influence on your sleep schedule and ultimately the quality of sleep. Additionally, some tips are below in support of sleep wellness.
For a healthier sleep, avoid: – Avoid exercising within a 3-hour window of when you plan to go to bed – Avoid eating heavy meals before bed – Avoid alcohol, nicotine, and over the counter stimulants – Do not use screens or other digital items with blue light before bed – Avoid stimulating activities before bed – Avoid drinking caffeine 8 to 10 hours prior to going to sleep
For healthier sleep, try: – Daily physical activity (more than 3 hours before your bedtime) – Implement a sleep schedule; going to bed and waking up at the same time each day – Embrace a cat nap; keep your naps between 15 and 20 minutes – Keep your sleeping environment clean and calming space – Only use your bed for sleep and sex; avoid doing homework from your bed – If you like to read before bed, read in a different space than your bed
If you have trouble sleeping, try: – If you are unable to fall asleep after 20 minutes, get out of bed and engage in a light activity until you feel sleep once again – Breathing techniques, such as meditation or light yoga stretches – Journaling
References American College Health Association (ACHA). (2020, May). The Healthy Campus Framework. Healthy Campus. Retrieved January 18, 2022, from https://www.acha.org/healthycampus
George, D., Dixon, S., Stansal, E., Gelb, S. L., & Pheri, T. (2008). Time Diary and questionnaire assessment of factors associated with academic and personal success among University undergraduates. Journal of American College Health, 56(6), 706–715. https://doi.org/10.3200/jach.56.6.706-715
Gipson, C. S., Chilton, J. M., Dickerson, S. S., Alfred, D., & Haas, B. K. (2018). Effects of a sleep hygiene text message intervention on sleep in college students. Journal of American College Health, 67(1), 32–41. https://doi.org/10.1080/07448481.2018.1462816
Kloss, J. D., Nash, C. O., Walsh, C. M., Culnan, E., Horsey, S., & Sexton-Radek, K. (2015). A “sleep 101” program for college students improves sleep hygiene knowledge and reduces maladaptive beliefs about sleep. Behavioral Medicine, 42(1), 48–56. https://doi.org/10.1080/08964289.2014.969186
National Heart Lung and Blood Institute (NHLBI). (2009, August). At-A-Glance: Healthy Sleep. National Heart Lung and Blood Institute. Retrieved January 18, 2022, from https://www.nhlbi.nih.gov/
National Center for Statistics and Analysis. (2020, December). Overview of motor vehicle crashes in 2019. (Traffic Safety Facts Research Note. Report No. DOT HS 813 060). National Highway Traffic Safety Administration
Conversations surrounding the controversial topic of sexual violence, and its effects on survivors, their loved ones, and our society, have been increasing over time. In light of the #METOO movement, sexual abuse, assault, and violence survivors are finally given a voice to tell their story, sometimes years later. Because of this, we are finally confronting the realities of what those brave women, men, and children have endured.
Sexual Violence is too Common
Each year, sexual assaults occur in approximately 463,634 Americans, which is roughly 1 every 68 seconds.
More than 1 in 3 women and 1 in 4 men have experienced sexual violence, including physical contact in their lifetimes.
Sexual Violence Starts Early:
1 in 3 females will experience rape between the ages of 11-17 years of age, and 1 in 8 experience it before the age of 10.
The effects of sexual violence are long-lasting and far-reaching. Sexual violence negatively affects the survivor’s quality of life, psychological wellbeing, and social opportunities, such as dating and social isolation. Sexual violence intersects with many chronic health problems, such as sexually transmitted infections, unwanted pregnancies, depression, and sexual health problems. Moreover, sexual violence is linked to adverse health behaviors. For example, victims are more likely to smoke, abuse alcohol, use drugs, and engage in risky sexual activities.
Stopping sexual violence before it has the chance to occur has become the primary focus of sexual violence prevention efforts. This type of prevention effort focuses on changing out-of-date beliefs and victim-blaming attitudes and framing sexual violence as a significant public health problem. To effectively prevent sexual violence, we must make the connection between all forms of oppression (including racism, homophobia, sexism, adultism, and many others) and how oppression has created a culture in which inequality thrives, and violence is seen as the norm.
Actions to Prevent Sexual Violence:
Promoting social norms that protect against sexual violence encourages men and boys to be allies for others.
Teaching skills that can prevent sexual violence, such as teaching safe-dating and intimate relationships skills, promoting healthy sexuality, and teaching healthy coping mechanisms to adolescents.
Creating protecting environments, such as improving safety and monitoring in schools, community centers, and workplaces.
Smith SG, Zhang X, Basile KC, Merrick MT, Wang J, Kresnow M, & Chen J. (2018). The National Intimate Partner and Sexual Violence Survey (NISVS): 2015 Data Brief— Updated Release. Atlanta, GA: National Center for Injury Prevention and Control, Centers for Disease Control and Prevention. Retrieved on January 28, 2022, from https://www.cdc.gov/violenceprevention/pdf/2015data-brief508.pdf
By Senequa Malone | UAB Community Health & Human Services Intern
Photo Credits: Claudette Colvin, aged 13, in 1953. Public Domain; Back of the bus. Photograph by Stan Wayman
We’ve heard sayings like, “From of the mouths of babes” or references is in revered text “and a little child shall lead them” (Isaiah 11:6). These expressions signify that children are often capable of saying or doing wise, insightful, or mature things. These words or actions can be what is needed to start a movement. This was especially true during the perilous times of the early Civil Rights Movement when many children marched, were beaten, chased by dogs, and sent to jail. The children advocated for change…change in unjust laws and change toward justice all over the country, especially for African Americans living under Jim Crow laws in the South.
One such child was Claudette Colvin. As an eager young teen, she was inspired to make an immediate change one day after school. That day in class, at the segregated Booker T. Washington school in Montgomery, Claudette and her classmates discussed injustices experienced under Jim Crow laws. This bothered Claudette and she knew she had to stand for justice for herself and others. So, she decided that she would conduct her own sit-in. As she later recalled, “All I remember is that I was not going to walk off the bus voluntarily.” Claudette knew she paid her bus fees just like everyone else and deserved to ride without any trouble. She was a member of the NAACP Youth Council and knew her constitutional rights. She went on to elaborate that it felt as if Harriet Tubman was pushing her down on one shoulder and Sojourner Truth on the other.
We always want to teach our children and even communities to do what is right; having them see and experience it for themselves even if they must stand for someone else that’s being oppressed or mistreated. On March 2, 1955, 15-year-old Claudette Colvin became the first person arrested for not giving up her seat to a white person. The first person to make the news for sitting down.
Colvin’s name was all over the local radio and newspaper print. A young black girl was arrested for being a troublemaker; not giving up her seat for a white person. This disturbed the black community greatly and many leaders quickly acted to get this young lady out of jail and home safely to her family, but they were also inspired. Claudette Colvin’s approach and boldness was ingenious. This young lady sparked the talk for a new boycott.
Local leaders in the Civils Rights Movement recognized the great potential in a non-violent approach had for putting their cause in the national spotlight but did not want to put that pressure upon a child. They knew the media would try anything to demonize her character, use all stereotypes or misjudgments against her and in turn the cause. Claudette was a dark-skinned, unemployed student. Later, she became pregnant and as an unwed expectant mother, the scrutiny of national attention would be intense. Leaders did not want that amount of hate and ignorance directed towards a child. So, they patiently waited and nine months later set in motion their plan with the perfect candidate for their strategy: Rosa Parks, a secretary for the local NAACP chapter. She was a married, employed, light-skinned, mature woman with good hair and the fiery spirit to stand up to national scrutiny. She grabbed the torch of “fight” lit by Claudette Colvin and brought attention to injustice. It was the perfect recipe for success.
While certain names are more recognizable than others, it is the impact and not the recognition that matters. Claudette Colvin’s fearless action is as unmatched and commendable as other greats during these turbulent times. One person’s stance for right can be the catalyst for positive change for so many lives and future generations. The movement would never have been the success it was without the children’s contribution and sacrifice. Colvin’s immediate act for justice and clever plan worked to set the stage for the bus boycotts and later, the Civil Rights Movement as a whole. A young teenage child wanted to see change in the world, and she not only succeeded but blazed a trail for many following behind her. Maybe without Claudette Colvin, we would not know of Rosa Parks’ bravery or Dr. King’s leadership and remarkable speeches. Colvin later became one of the plaintiffs for Browder v Gayle, a federal case which led to the desegregation of Montgomery’s buses. Thusly, her example of non-violent demonstration and advocacy led to victory in the U.S. District Court and integrated busing in December 1956.
As professionals in community health and human services, we stand on the shoulders of many advocates who championed the social well-being of the people adversely impacted by Jim Crow laws. Those shoulders can be adult shoulders or teenage shoulders like Claudette Colvin. Let’s encourage our youth and our young at heart to stand for justice, to champion the well-being of others, and be ready to change the world! Greatness is out there. It is not the size that matters, but the power of the impact!
Are you an over-extended mom who has not felt like herself lately? Maybe getting out of bed and getting moving in the morning has become difficult. Maybe you have begun stress-eating or you find yourself eating and drinking more and more of the unhealthy foods and beverages that do not refuel your body. If this is you, let’s work to understand what may be going on.
Multiple factors may be at the root of having low energy and/or feelings of stress and anxiety. In order to recognize these causes, let’s ask ourselves the following questions:
What is the real cause(s) of the stresses I am experiencing?
How do I hit the pause button in order to positively cope and regain self-control?
What can I implement today to take a step towards a healthier me?
Who are the trusted friends and/or resources that can support, encourage, and comfort me?
Exploring the real causes of stress and then hitting the reset button may not be as easy as it sounds. Doing so requires focus and intentionality! If you are finding it difficult to process through your challenges and reset on your own, consider finding a positive and healthy accountability partner, mentor, or professional counselor. You may also consider journaling to get your thoughts and feelings out on paper where you can see them. Examine your journal over the next 30 days to find patterns in your thought processes, especially those that may trigger certain poor behaviors. Finally, know that you are not alone. Many of moms experience times of stress and frustration, but be encouraged but this season of stress will become a moment in the past.
Being Mom…
As you work through your processes…you are continuing to be a good mom. No one is perfect…No one! Continue to love your children; help your children to live life to the fullest; support your children; provide food; provide shelter; make time to have fun with your kids; and be a good model for your children. Of course, this is not exhaustive a list…but it sure is what we do as moms! You are great…you are a mom!
FLYER FROM EAST LAKE LIBRARY OF THE BIRMINGHAM PUBLIC LIBRARY SYSTEM
“What is missing is fun. We need to unplug and do something fun! It may sound cheesy, but having fun is self-care.” – Khalia Wilkinson
Are you ready to live well, be healthy, and walk into abundant life? Conversations with Khalia is a platform designed for women to speak freely about matters of life. Conversations with Khalia is a virtual talk on women’s wellness hosted through the East Lake Branch of the Birmingham Library every fourth Monday of the month. Mrs. Khalia Wilkinson is a coach and minister working with women looking to ditch feeling stressed, overwhelmed, drained, and desiring to be accomplished, healthy, and thriving. On April 26, 2021, she will host an online conversation at 12:15PM CST. You can register here (https://tinyurl.com/Online-Conversations) or call (205) 836-3341 to attend.
Khalia Wilkinson is a counselor and wellness coach with 15 years of experience mentoring and training women. She has written The Women’s COVID-19 Survival Guide to uplift women experiencing wellness withdrawals due to the sudden shifts in their schedules caused by the COVID-19 pandemic. The guide discusses in-depth how to navigate the required activities of daily living in this new unforeseen space while managing isolation, mental wellness, schedules, and self-care. She also hosts the Woman31 Podcast, a podcast rooted in biblical principles found in Proverbs, Chapter 31 with an accompanying website: Woman31.
Khalia believes that a woman’s health and well-being is foundational to ensuring all other scheduled family activities are successfully completed. The Women’s COVID-19 Survival Guide embraces concepts of self-care in support of one’s overall health and wellness. The guide offers easy-to-perform tasks that can help individuals better manage their well-being.
Self-care is typically visualized as a spa day. However, Khalia suggests that adequate sleep, eating a healthy and satisfying meal, praying, laughing at a good movie, and/or speaking with a trusted and supportive friend are all excellent modes of self-care. Understanding where you are and what health areas you need to focus on is pivotal to living well.
Khalia says that mental health is vital to overall wellness. She suggested that seeking professional counseling is absolutely a “good thing” to do, especially when one is experiencing serious mental illness. She also mentioned that feeling negative emotions is a signal to our body that something is not “okay.” Thus, it is important to listen to our body and seek help. When asked if there was any wellness advice she could offer, she said, “Do something fun and find ways to get back to the activities we love, because it can be healthy for our bodies.” You can always connect with Mrs. Khalia Wilkinson on Instagram, @khalia.woman31.
Managing your stress and anxiety is important for long-term health and wellness. Healthy stress management improves resiliency, especially when times are tough, but it can be tricky to put into practice. There are a lot of pressures in everyday life that demand attention so taking care of your own mental health can feel difficult to prioritize. The very pressure to manage your stress can be stressful itself, but finding healthy ways to cope with stress is good for your mind and body. Reducing your stress also reduces your risk for cardiovascular disease and supports healthy immune system functioning.
If thinking about stress management is at all overwhelming and you just want somewhere to start, there’s a simple solution: Go for a walk.
Walking is easy and you already know how to do it. Other common methods of stress-relief like yoga and meditation take skill and practice, but anyone can go for a walk. It gives you time to yourself away from the usual distractions and is a low-impact aerobic exercise. If you’re new to tackling your stress and feeling overwhelmed at all, walking is effective and can quickly become part of your daily routine. It’s low-stress stress relief for beginners!
Here are a few things to keep in mind as you plan your wellness walk:
Walk outside. Being outside among nature is good for your, mental-wellbeing, particularly if you live in a city.
Walk for at least 20-30 minutes. If you’re not sure how to plan a walking route, just pick a direction and walk for 10-15 minutes, then turn around and walk back.
Take deep calming breaths while you walk. Breathe in for 5 seconds while expanding your whole chest, then exhale slowly.
It is safe to walk outside without a mask, provided you are more than 6 feet from the nearest person. Take a mask with you anyway, for safety.
Use this time to take a break from the news and social media. Focus only on enjoying the moment.
Hunter, M. R., Gillespie, B. W., & Chen, S. Y. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology,10. doi:10.3389/fpsyg.2019.00722
Wilkinson Wellness Laboratory 