Why Early Screening for Autism Is Essential in Underserved Communities

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by Tiana Lopez | UAB Community Health and Human Services Program (Student)

Photo by KATRIN BOLOVTSOVA on Pexels.com

Every parent wants the best for their child. But for many families in Alabama, getting an autism diagnosis can be harder than it should be. Research shows that Black children are often diagnosed with autism two to three years later than white children, despite showing symptoms at the same age (Mandell et al., 2009). These delays result in missed opportunities for early intervention. This support can drastically improve a child’s ability to communicate, learn, and thrive.

In Alabama, especially in rural or underserved communities, parents face multiple barriers to getting a timely diagnosis. Some are unfamiliar with early autism signs such as poor eye contact, delayed speech, repetitive behaviors, or lack of social interest (Centers for Disease Control and Prevention [CDC], 2023). Others may be discouraged from seeking help, told to “wait and see,” or lack access to a qualified specialist. Even when parents do recognize the signs, they often encounter long waitlists, high costs, or too few autism-focused providers in their area. These obstacles can feel overwhelming (Constantino et al., 2020). One researcher noted, “Autism spectrum disorder remains underdiagnosed in minority populations, despite evidence of comparable symptom presentation” (Constantino et al., 2020, p. 3). This highlights that the problem is not rooted in the children themselves but in systemic inequities.

Early Intervention Makes a Difference
The earlier autism is identified, the earlier a child can begin receiving services that build critical skills. Studies confirm that early intervention, ideally before the age of three, leads to improved language, social, and behavioral outcomes (Zwaigenbaum et al., 2015). That is why early screening is essential, particularly for families in underserved communities where systemic barriers are more common.

Practical Steps for Families
If you are a parent or caregiver of a young child in Alabama, here are two steps you can take right now:

  • Ask your child’s pediatrician about developmental and autism screening. These can be done during regular checkups starting at 18 months.
  • Reach out to Alabama’s Early Intervention System. This program offers free evaluations and services for children under three. A doctor’s referral is not required to get started (Alabama Department of Rehabilitation Services, 2023).

Getting a diagnosis should not depend on race/ethnicity, income, or ZIP code. With awareness, persistence, and support, families can overcome barriers and get their children the help they deserve. Equity in healthcare begins with timely diagnosis and access to resources for every child. To advocate for more autism resources in your community, you can join and support local and national organizations like the Autism Society and the Autistic Self Advocacy Network (ASAN), attend and volunteer at community events, and share your story on social media. If you like, please consider sharing your experience with the Wilkinson Wellness Lab on Facebook.

References
Alabama Department of Rehabilitation Services. (2023). Early Intervention Program. https://rehab.alabama.gov/individuals-and-families/early-intervention

Centers for Disease Control and Prevention. (2023). Data and statistics on autism spectrum disorder. https://www.cdc.gov/ncbddd/autism/data.html

Constantino, J. N., Abbacchi, A. M., Saulnier, C., Klaiman, C., Mandell, D. S., Zhang, Y., … & Molholm, S. (2020). Timing of the diagnosis of autism in African American children. Pediatrics, 146(3), e20193629. https://doi.org/10.1542/peds.2019-3629

Mandell, D. S., Wiggins, L. D., Carpenter, L. A., Daniels, J., DiGuiseppi, C., Durkin, M. S., … & Kirby, R. S. (2009). Racial/ethnic disparities in the identification of children with autism spectrum disorders. American Journal of Public Health, 99(3), 493–498. https://doi.org/10.2105/AJPH.2007.131243

Zwaigenbaum, L., Bauman, M. L., Choueiri, R., Kasari, C., Carter, A., Granpeesheh, D., … & Pierce, K. (2015). Early intervention for children with autism spectrum disorder under 3 years of age: Recommendations for practice and research. Pediatrics, 136(Supplement_1), S60–S81. https://doi.org/10.1542/peds.2014-3667E

Toastmasters: Bridging the Digital Divide with Communication

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by Evan Hudson | UAB Community Health and Human Services Program (Student)

Photo by Henri Mathieu-Saint-Laurent on Pexels.com

How has campus life been since the pandemic? Are you happy to see your peers again and enjoy in-person activities, or have you struggled to reconnect? You’re not alone – many students are dealing with increased anxiety, low self-esteem, and lack of motivation to engage socially and academically (Acosta-Gonzaga, 2023; Hu et al., 2022). COVID-19 pushed digital communication forward, but many now find in-person interactions more difficult. How can we get back to the basics and talk to each other again?

Research in second language acquisition shows that language “output” (speaking, writing, typing) can boost confidence (Muhajir & Sri Redjeki, 2018). Public speaking, often ranked as a top fear, is one way to promote this. You may not be learning a second language, but what if you could join a supportive community to practice and improve your speaking skills?

A Comfortable Place to Practice Speaking Skills
Toastmasters International is a global public speaking club, and its University of Alabama at Birmingham (UAB) chapter is growing fast. The club helps you build confidence in communication through a stress-free environment. We work on everything from body language to eye contact, with personalized learning “Pathways” that focus on your needs. We often tell our members that “half of life if how you talk to people,” and we know that if you can speak to an audience, you can speak to an individual. Public speaking can help you become more comfortable with meetings, job interviews, and many other in person or digital interactions.

“Toastmasters helped me prepare for presentations in my graduate program. Those skills carried over into my professional career, and I present almost every week” – Former Graduate Student

Toastmasters at UAB can allow for one to grow professionally and connect with like-minded individuals from around the world. Plus, the confidence one can build in Toastmasters can carry over to conversations with friends, peers, and family. Visitors are welcome to attend meetings for free. We meet at UAB’s Bevill Biomedical Research Building (Room 170) on the 2nd and 4th Tuesdays at 5:30 PM, and hold a hybrid meeting on the 3rd Monday of each month. To learn more about Toastmasters at UAB, please visit uab.toastmastersclubs.org. I hope to see you there!

References
Acosta-Gonzaga, E. (2023). The effects of self-esteem and academic engagement on university students’ performance. Behavioral Sciences, 13(4), 348. https://doi.org/10.3390/bs13040348

Hu, K., Godfrey, K., Ren, Q., Wang, S., Yang, X., & Li, Q. (2022). The impact of the COVID-19 pandemic on college students in USA: Two years later. Psychiatry Research, 315, 114685. https://doi.org/10.1016/j.psychres.2022.114685

Ibrahim, I. W., & Shahabani, N. S. (2020). THE USE OF PUBLIC SPEAKING TO PROMOTE CONFIDENCE IN LEARNING ENGLISH AS A SECOND LANGUAGE. European Journal of English Language Teaching, 6(1).

Muhajir, R., & Sri Redjeki, I. (2018). Public speaking activities to improve students’ speaking skills. ENGLISH JOURNAL, 12(1), 39. https://doi.org/10.32832/english.v12i1.3769 Wang, Y., & Liu, J. (2024). The impact of COVID-19 on international students: A qualitative synthesis. British Journal of Educational Studies, 72(6), 805–829. https://doi.org/10.1080/00071005.2024.2374077

The Stigma Around Therapy: Breaking the Silence

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By Jaslyn Bush | UAB Community Health & Human Services Program (Student)

Photo by Antoni Shkraba Studio on Pexels.com

In recent years, there has been a growing awareness of mental health issues and the importance of seeking therapy. However, despite progress in raising awareness, a significant stigma still surrounds mental health therapy, preventing many individuals from seeking the help they need.

The stigma around therapy often stems from societal misconceptions and stereotypes. Many people still believe that seeking mental health therapy is a sign of weakness or that it is only for those with severe mental illnesses (Corrigan, 2004). This perception is far from the truth. Therapy can be a valuable tool for anyone facing life’s challenges, whether they are dealing with stress, relationship issues, or personal growth.

The Impact of Stigma
Stigma can prevent individuals from seeking help, leading to untreated mental health issues that can worsen over time (Vogel, Wade, & Haake, 2006). Additionally, the fear of being judged or misunderstood can cause individuals to suffer in silence, further exacerbating their struggles. According to the American Psychiatric Association (APA), there are 3 kinds of stigma:

Public Stigma: This stigma can be described as negative and inaccurate attitudes about a mental illness from the public (Singhal, 2024). There is a fear that one may experience discrimination i employment, housing, health care, etc. due to one being diagnosed with a mental illness.

Self-Stigma: This includes negative attitudes, including internalized shame of their condition. Self-stigma can lead to lower self-esteem issues and reduce self-confidence.

Structural Stigma: Involves policies of government and private organizations that intentionally or unintentionally limit opportunities for people for people with mental illness (Singhal, 2024). If the federal government or state and local municipalities reduce funding for mental health services and programs, then individuals in need of care will not have less opportunity to receive the care and support they need.

Breaking the Silence
To combat the stigma around therapy, professionals in health and human services must promote open and honest conversations about mental health. Education is key; providing accurate information about the benefits of therapy and debunking common myths, in order to change societal attitudes (Corrigan & Watson, 2002). Additionally, sharing personal stories and experiences can help normalize therapy and encourage others to seek help.

The stigma around therapy is a significant barrier to mental health care. By understanding its roots, recognizing its impact, and taking steps to promote open conversations, we can work towards a society where seeking therapy is thought of as a sign of strength and self-care. If you or someone you know has experienced challenges with mental and emotional health, consider sharing your thoughts and perspectives in the comments below and engage with us on Facebook at the Wilkinson Wellness Lab.

References

Corrigan, P. W. (2004). How stigma interferes with mental health care. American Psychologist, 59(7), 614-625. 

Corrigan, P. W., & Watson, A. C. (2002). Understanding the impact of stigma on people with mental illness. World Psychiatry, 1(1), 16-20. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1489832/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1489832/)

Vogel, D. L., Wade, N. G., & Haake, S. (2006). Measuring the self-stigma associated with seeking psychological help. Journal of Counseling Psychology, 53(3), 325-337. [

Kalkbrenner, M. T., & Esparza, S. (2022). Barriers to seeking counseling among a national sample of U.S. physicians: The revised fit, stigma, and value scale. The Professional Counselor, 15(2), 123-137.

Melnyk, B. M., Kelly, S. A., & Jacobson, D. (2020). Reducing stigma and promoting mental health in healthcare professionals: An integrative review. Journal of Nursing Management, 28(5), 1020-1030.

Singhal, N. (2024, March). Stigma, Prejudice and Discrimination Against People with Mental Illness. American Psychiatric Association. https://www.psychiatry.org/patients-families/stigma-and-discrimination

Balancing Screen Time for Healthier Family Connections

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by Tiana Lopez | UAB Community Health and Human Services Program (Student)

Photo by Ketut Subiyanto on Pexels.com

In many homes across the Southeast, families may spend evenings under the same roof yet feel worlds apart, each absorbed in their own screens. Phones, tablets, and televisions can provide entertainment and even educational opportunities, but when they begin to replace conversations and shared activities, the impact on parent–child relationships can be concerning.

Studies show that when parents spend too much time on their phones during family activities, they become less emotionally responsive to their children. This lack of responsiveness can leave children feeling overlooked or unimportant and over time may weaken trust and closeness (American Psychological Association, 2025). A recent review also found a two-way relationship between screen use and children’s well-being. Excessive screen time can contribute to emotional and behavioral difficulties, while children who already struggle emotionally are more likely to use screens as a way to cope (Ebert, 2025).

The Southeast is known for its close-knit communities and strong family values, but heavy screen use has the potential to interfere with these traditions of connection. When children feel like devices are competing with them for their parents’ attention, it affects their sense of security and belonging. These feelings can spill into other areas of life, influencing school motivation, friendships, and emotional health.

Fortunately, technology does not need to divide families. The key is balance. Parents can model healthy habits by creating intentional device-free times. Eating meals together without screens or planning one evening each week for family activities such as games, outdoor walks, or simple conversation can reinforce that family time matters. These small steps help children feel valued and show that relationships are a priority.

Parents sometimes worry that children will resist screen limits or that routines will be disrupted. However, research shows that when changes are explained with warmth and consistency, children adapt more quickly than expected. Framing these new routines as fun opportunities for connection rather than as restrictions makes children more willing to participate (Nagata et al., 2024).

Screens are a permanent part of modern life, but they do not have to dominate relationships. By setting aside moments for genuine connection, parents can strengthen bonds, improve communication, and reassure their children that they are more important than any device.

As a parent, how do you ensuring engaging with your children and managing your screen time? As a child, how do you unplug and ensure that you are not spending too much time on screen? Please share your comments below and engage with the article at the Wilkinson Wellness Lab on Facebook.

References:

Screen time and emotional problems in kids: A vicious circle? (2025, June 9). https://www.apa.org/news/press/releases/2025/06/screen-time-problems-children?utm_source=

Morgan Ebert, Managing Editor. (2025, June 13). Study links screen time to socioemotional problems in children, with bidirectional effects. Contemporary Pediatrics.
https://www.contemporarypediatrics.com/view/study-links-screen-time-to-socioemotional-problems-in-children-with-bidirectional-effects?utm_source=

Nagata, J. M., Paul, A., Yen, F., Smith-Russack, Z., Shao, I. Y., Al-Shoaibi, A. a. A., Ganson, K. T., Testa, A., Kiss, O., He, J., & Baker, F. C. (2024). Associations between media parenting practices and early adolescent screen use. Pediatric Research. https://doi.org/10.1038/s41390-024-03243-y

Sports Safety & Injury Prevention: Stretching, Hydration, and Concussion Awareness for Student Athletes

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Sports play a huge role in the lives of children and teens. Beyond the physical benefits of staying active, athletics teach teamwork, discipline, and confidence. But while sports are rewarding, they also come with risks. Each year in the United States, more than 3.5 million children under age 14 receive medical treatment for sports-related injuries (Centers for Disease Control and Prevention [CDC], 2022). Common injuries include sprains, strains, fractures, and concussions. Overuse injuries from repetitive training are also on the rise, particularly in young athletes who specialize in one sport too early (National Athletic Trainers’ Association [NATA], 2021).

The good news is that many of these injuries are preventable. By focusing on proper preparation—through stretching, hydration, and awareness of concussion symptoms—parents, coaches, and athletes can create a safer sports environment and help young players perform at their best.

Stretching: Preparing the Body to Perform

Warming up before activity and cooling down afterward can reduce the risk of sprains, strains, and muscle injuries. Dynamic stretches like high knees, jumping jacks, or arm circles prepare muscles for movement, while static stretches after practice help improve flexibility and recovery (National Athletic Trainers’ Association [NATA], 2021).

Tip: Student athletes should dedicate at least 10 minutes to warm-up and cool-down routines at every practice and game.

Hydration: Fueling Energy and Recovery

Dehydration affects performance and increases the risk of heat illness, especially during hot or intense practices. Even mild dehydration can impact focus, coordination, and endurance. Athletes should drink water before, during, and after physical activity. Sports drinks may be helpful during long or high-intensity workouts, but water is the best choice for most young athletes (CDC, 2023a).

Quick Check: Light-colored urine typically means proper hydration, while darker urine suggests the need for more fluids.

Concussion Awareness: Protecting the Brain

Concussions are one of the most serious sports-related injuries. They can occur in football, soccer, basketball, cheerleading, and many other activities. Warning signs include headache, dizziness, nausea, confusion, or sensitivity to light and noise.

If a concussion is suspected, the athlete should be removed from play immediately and evaluated by a healthcare professional. Returning too soon raises the risk of prolonged symptoms or additional injury (CDC, 2023b).

Golden Rule: When in doubt, sit them out.

Encouraging Safe Play

  • Parents, coaches, and athletes all share responsibility for safety. A few practical steps can help reduce risks:
  • Ensure athletes use the right protective gear for their sport.
  • Encourage open communication—athletes should feel comfortable reporting pain or symptoms.
  • Promote rest days to avoid overuse injuries.
  • Provide education on concussion awareness and safe hydration practices.

The Bottom Line

Sports are one of the best ways for young people to stay healthy, but safety must come first. By focusing on proper stretching, hydration, and concussion awareness, families and coaches can help student athletes stay safe, recover faster, and enjoy the game for years to come.

References

Centers for Disease Control and Prevention. (2022). Sports injury prevention: Keeping children safe on the field. https://www.cdc.gov/safechild/sports_injuries/index.html

Centers for Disease Control and Prevention. (2023a). Water and hydration. https://www.cdc.gov/healthywater/drinking/nutrition/index.html

Centers for Disease Control and Prevention. (2023b). Heads up: Concussion in youth sports. https://www.cdc.gov/headsup/youthsports/index.html

National Athletic Trainers’ Association. (2021). Prevention strategies for sports injuries. https://www.nata.org

Screen-Free Family Time Ideas: Reducing Digital Overload During Busy Months

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Between school events, sports practices, and holiday preparations, families often find themselves stretched thin during the fall and winter months. With so much going on, it’s easy to default to screens for relaxation or distraction. But too much screen time can lead to sleep problems, less physical activity, and more stress for kids and adults alike (Centers for Disease Control and Prevention [CDC], 2023a). Creating intentional, screen-free family time not only reduces digital overload but also helps families reconnect during life’s busiest seasons.

Why Screen-Free Time Matters

Teens spend over 7 hours daily on entertainment-related screens, while younger kids also exceed recommended limits (American Academy of Pediatrics [AAP], 2019). Excessive screen use is linked to reduced face-to-face connection, eye strain, and disrupted sleep (CDC, 2023b). Setting aside time to unplug—even for a night or two each week—creates space for laughter, conversation, and stronger family bonds.

Screen-Free Ideas for the Busy Months

🍂 Fall Fun

  • Pumpkin Carving or Decorating: A seasonal tradition that sparks creativity and brings everyone together.
  • Family Hikes: Cooler weather makes it perfect for exploring local trails and enjoying fall colors.
  • Game Day Traditions: Instead of watching football, toss a ball around outside or organize a family-friendly backyard game.

❄️ Winter Warmth

  • Holiday Crafts: Make homemade ornaments, cards, or decorations.
  • Cooking Nights: Try baking cookies together or let kids plan a family dinner menu.
  • Cozy Reading Hour: Everyone grabs a blanket and a book. Share your favorite passages by the fireplace or at the kitchen table.

🌟 Year-Round Favorites

  • Board or Card Game Night: Rotate who picks the game to keep it fun.
  • DIY Projects: Build a birdhouse, paint, or start a family scrapbook.
  • Mindfulness Together: Family yoga, stretching, or guided relaxation to unwind after hectic days.
  • Community Volunteering: Pack food boxes, visit a senior center, or help a local shelter—giving back reduces stress and builds empathy.

Tips for Making It Stick

  • Pick a Night: Choose one evening a week as “family unplugged time.”
  • Let Kids Lead: Involve children in choosing the activity to keep them engaged.
  • Be Consistent: Regular practice helps screen-free time become part of family culture.
  • Model the Change: Parents setting aside phones sends the strongest message.

The Bottom Line

Busy seasons can leave families feeling disconnected, but stepping away from screens—especially in the fall and winter—creates opportunities for joy and connection. Whether it’s carving pumpkins, baking cookies, or bundling up for a family walk, the best memories often happen when screens are set aside.

Call to Action: This week, schedule one fall or winter activity to enjoy as a family without screens—you may just discover a new tradition.

References

American Academy of Pediatrics. (2019). Media and young minds. Pediatrics, 138(5), e20162591. https://doi.org/10.1542/peds.2016-2591

Centers for Disease Control and Prevention. (2023a). Screen time vs. lean time. https://www.cdc.gov/screen-time

Centers for Disease Control and Prevention. (2023b). Sleep and screen use. https://www.cdc.gov/sleep

Stay Strong This Cold & Flu Season: Simple Ways to Boost Your Family’s Immunity

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Cold and flu season is here, and in places like Birmingham that means busy classrooms, packed workplaces, and plenty of chances for germs to spread. Every year in the U.S., millions of people come down with the flu, hundreds of thousands end up in the hospital, and sadly, thousands lose their lives to flu-related complications (CDC, 2023b). Kids, older adults, and those with chronic health conditions are at the greatest risk but even healthy families can find themselves knocked out by lingering colds or the flu. The good news? You don’t need pricey supplements or complicated routines to help protect your family. Simple, consistent daily habits can strengthen the immune system and give everyone a better chance at staying healthy all season long.

Fuel Your Body with the Right Foods

Your immune system runs best when it’s well-nourished. Think of food as fuel:

  • Vitamin C from citrus fruits, berries, and bell peppers helps your body fight infections.
  • Vitamin D—especially important in the winter—comes from fortified foods or supplements if you don’t get much sun.
  • Protein and zinc (in foods like lean meats, beans, and seeds) support your body in making strong immune cells.
  • Even adding one extra serving of fruits or veggies to each meal can boost immunity over time (Centers for Disease Control and Prevention [CDC], 2023a).

Move Your Body, Fight the Bugs

Exercise doesn’t just make you stronger—it also keeps your immune system alert. Walking the dog, playing outside with the kids, or dancing around the living room all count. The CDC suggests kids get 60 minutes a day and adults aim for 150 minutes a week of activity (CDC, 2022). Think of it as “moving medicine.”

  • Keep the Germs Away
  • We all know the basics, but they really work:
  • Wash hands often (20 seconds with soap and water).
  • Cover coughs and sneezes with your elbow.
  • Wipe down high-touch surfaces like phones, doorknobs, and keyboards.
  • Stay home when you’re sick to protect others.

These everyday habits are among the strongest defenses we have against colds and the flu (CDC, 2023b).

Local Help Right Here in Birmingham

Want extra protection? Get your flu shot. It’s recommended for everyone 6 months and older (CDC, 2023b). Birmingham has plenty of options:

  • Jefferson County Department of Health (JCDH) offers free flu shots at drive-thru clinics and health centers.
  • UAB Medicine and local pharmacies (CVS, Walgreens, Publix) also provide flu shots—often with no appointment needed.
  • Children’s of Alabama encourages families to vaccinate kids early in the season for best protection.

You don’t have to dread cold and flu season. By eating well, staying active, practicing good hygiene, and getting vaccinated, you can give your family the best defense. Birmingham has the resources—you just have to take advantage of them.

Call to Action: This week, set one small goal: add an extra fruit or veggie to your plate, go for a family walk, or schedule your flu shot. Your immune system will thank you.

References

Centers for Disease Control and Prevention. (2022). Benefits of physical activity. https://www.cdc.gov/physical-activity-basics/benefits

Centers for Disease Control and Prevention. (2023b). Flu prevention: Good health habits. https://www.cdc.gov/flu/prevent/actions-prevent-flu.htm

Centers for Disease Control and Prevention. (2023a). Healthy eating for a healthy weight. https://www.cdc.gov/healthyweight/healthy_eating

Children’s of Alabama. (2024). Flu season resources. https://www.childrensal.org

Jefferson County Department of Health. (n.d.). Free flu shots for Jefferson County residents. https://www.jcdh.org

UAB Medicine. (2024). Flu vaccine at UAB Medicine. https://www.uabmedicine.org

Helping Kids Thrive: Recognizing and Managing Back-to-School Stress

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A new school year can be exciting, but it can also bring a lot of stress for kids and teens. Meeting new teachers, keeping up with schoolwork, juggling friendships, and balancing after-school activities can sometimes feel overwhelming. For families in Birmingham—and everywhere—being able to spot the signs of stress and having simple coping strategies can make the back-to-school transition a lot easier.

Recognizing Signs of Stress in Children and Teens

Stress doesn’t always look the same in young people as it does in adults. Some common signs include:

  • Emotional changes: Irritability, frequent crying, or withdrawal from family and friends.
  • Physical symptoms: Headaches, stomachaches, or changes in appetite.
  • Sleep disruptions: Trouble falling asleep, nightmares, or wanting to sleep more than usual.
  • School avoidance: Complaints of illness in the morning, reluctance to attend school, or declining grades.

According to the CDC (2023), anxiety disorders affect approximately 9.4% of children and adolescents in the U.S., and symptoms often emerge or worsen during times of transition—like starting a new school year.

Coping Strategies for Families

Parents and caregivers can play a powerful role in helping children manage back-to-school stress:

1.Create Predictable Routines

Consistent morning and evening schedules help children feel grounded. Preparing backpacks, clothes, and lunches the night before can reduce morning stress.

2. Open Communication

Encourage children to talk about their feelings. Ask open-ended questions like, “What part of school feels hardest right now?” Listening without judgment validates their emotions and builds trust.

3. Promote Healthy Habits

Regular sleep, balanced meals, and physical activity are critical for reducing stress. Research shows that youth who are physically active experience lower levels of anxiety and depression (CDC, 2022).

4. Practice Relaxation Skills

Simple mindfulness techniques, like deep breathing, guided imagery, or yoga, can help children calm their minds and bodies. Parents can practice these together with their child.

5. Limit Screen Time Before Bed

Too much exposure to screens, especially before bedtime, can interfere with sleep and heighten stress. Establish “tech-free” zones in the evening.

6. Know When to Seek Help

If stress or anxiety significantly interferes with daily functioning, families should consult with school counselors, pediatricians, or mental health professionals. Local resources in Birmingham, such as the UAB Community Counseling Clinic and Children’s of Alabama Behavioral Health, provide specialized support for children and teens.

The Bottom Line

Back-to-school season is rarely stress-free, but it doesn’t have to be overwhelming. When parents can spot the early signs of stress, set up supportive routines, and encourage healthy coping skills, they give their kids the tools to handle challenges with confidence. These habits don’t just help in the classroom—they build resilience kids can carry with them for life.

References

Centers for Disease Control and Prevention. (2022). Physical activity and health for children and teens. https://www.cdc.gov/physical-activity-basics/children

Centers for Disease Control and Prevention. (2023). Data and statistics on children’s mental health. https://www.cdc.gov/childrensmentalhealth/data

Healthy People 2030. (2020). Adolescent health objectives. U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. https://health.gov/healthypeople

The Freshman 15: Fact, Myth, and Healthy Choices for College Students

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Heading off to college is an exciting new chapter, it is full of independence, new friends, and endless opportunities. But along with all these changes comes a familiar concern: the “Freshman 15.” This phrase describes the weight gain many first-year students experience, often around 15 pounds. While not everyone gains that exact amount, research shows that the transition to college life often brings shifts in eating habits, activity levels, and overall health.

Is the Freshman 15 Real?

Studies suggest that the average weight gain during the first year of college is closer to 5–7 pounds, not 15. However, even small increases in weight can add up if healthy habits aren’t maintained (Vadeboncoeur et al., 2015). The shift happens because of new routines, stress, and increased access to dining halls and fast food.

Why Does It Happen?

  1. Unstructured Eating: With busy schedules, students often skip meals, snack late at night, or rely on fast food.
  2. All-You-Can-Eat Dining: Unlimited dining hall access can lead to overeating.
  3. Stress and Sleep Changes: Stress from academics and less sleep can lead to higher cravings and poor food choices (CDC, 2023).
  4. Less Physical Activity: High school sports or structured exercise may be replaced by more sedentary lifestyles in college.

Healthy Habits to Prevent the Freshman 15

  • Balanced Meals: Aim for fruits, vegetables, lean proteins, and whole grains at most meals. Portion control helps when facing dining hall buffets.
  • Stay Active: Take advantage of campus recreation centers, join intramural sports, or simply walk to class instead of driving.
  • Prioritize Sleep: Poor sleep is linked to weight gain and difficulty concentrating. Strive for 7–9 hours nightly (CDC, 2023).
  • Smart Snacking: Swap chips and soda for nuts, fruit, or yogurt. Keep healthy snacks on hand in dorm rooms.
  • Manage Stress: Stress can lead to emotional eating. Try stress-reducing activities like exercise, meditation, or talking with friends.

The Bottom Line

The Freshman 15 isn’t inevitable—but lifestyle changes in college can affect weight and health. By making mindful food choices, staying active, and managing stress, students can enjoy their college years while protecting their long-term well-being. Parents, mentors, and schools can help by supporting wellness programs and encouraging balanced routines.

References

Centers for Disease Control and Prevention. (2023). Healthy weight, nutrition, and physical activity. https://www.cdc.gov/healthyweight

Vadeboncoeur, C., Townsend, N., & Foster, C. (2015). A meta-analysis of weight gain in first year university students: Is freshman 15 a myth? BMC Obesity, 2(22). https://doi.org/10.1186/s40608-015-0051-7

Unlocking Potential: The Importance of Intellectual Health in Adolescents

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Health isn’t just about the body or even the mind, it also includes intellectual health. That means being curious, thinking critically, and always learning. For teens, growing their intellectual health is especially important. It helps them succeed in school, solve problems more effectively, and feel more confident about their future.

What Is Intellectual Health?

Intellectual health means engaging the mind in lifelong learning, creativity, and open-mindedness. For teens, this may include schoolwork, reading, creative projects, or exploring new interests. Strong intellectual health helps adolescents adapt to challenges, make informed choices, and grow into resilient adults (Healthy People 2030, 2020).

Why It Matters During Adolescence

Adolescence is a time when the brain is still developing, especially in areas tied to decision-making, reasoning, and problem-solving. Investing in intellectual growth during these years encourages positive academic outcomes and reduces risky behaviors (CDC, 2023). It also helps teens feel more capable and confident navigating everyday challenges.

Building Intellectual Health in Teens

Encourage Curiosity

  • Support your teen in exploring new interests—whether it’s science, art, music, or technology. Curiosity leads to lifelong learning.

Promote Reading and Critical Thinking

  • Encourage reading beyond school assignments. Discuss books, articles, or even current events to help teens practice analyzing information and forming opinions.

Limit Passive Screen Time

  • While technology can be a tool for learning, excessive scrolling or gaming can replace opportunities for creative or intellectual growth. Encourage balance with activities that challenge the mind.

Engage in Creative Outlets

  • Writing, drawing, coding, or playing music are not just hobbies—they stimulate problem-solving and self-expression.

Model Lifelong Learning

  • When parents show enthusiasm for learning—taking a class, reading, or trying new activities—teens are more likely to value intellectual health themselves.

Supporting Intellectual Health in Schools and Communities

Schools and communities in Birmingham can play a key role by offering after-school programs, STEM clubs, libraries, and mentorship opportunities. For example, local resources like the Birmingham Public Library and McWane Science Center give teens opportunities to expand learning beyond the classroom.

The Bottom Line: Intellectual health is about more than grades, it’s about curiosity, creativity, and lifelong growth. By encouraging exploration, supporting reading and creative activities, and modeling a love of learning, families and communities can help teens unlock their full potential.

References

Centers for Disease Control and Prevention. (2023). Youth development and health. https://www.cdc.gov/healthyyouth

Healthy People 2030. (2020). Educational access and quality objectives. U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. https://health.gov/healthypeople