Are We Really What We Eat?

Leave a comment

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.

What is Shame and How Does It Affect Us?

Leave a comment

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 

Got a Tension Headache? Here Are Some Ways To Relieve It!

Leave a comment

By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by SHVETS production on Pexels.com

Tension headaches affect the overall well-being of a person. The provision of interventions that relieve them advances the quality of life. One common way to relieve tension headaches is by using painkillers. (Hassan & Asaad, 2020). Medication is the first choice since it relieves pain. Physical exercises, such as yoga, provide leverage for the relaxation of the body, which can help to relieve tension headaches (Hassan & Asaad, 2020). Massages are also used to loosen tension in the head and neck muscles. This intervention is necessary because it stretches tight and shortened muscles, which aids in releasing tension in the head.

Other intervention measures that can be used to advance the relief of tension headaches include getting adequate sleep, using cold ice packs, etc. Changing sleep habits can help limit the experience of sleep apnea or insomnia. Cold packs can also be placed on the head to reduce tension headaches (Hassan & Asaad, 2020). The cooling effect reduces pain and minimizes headaches. If an individual has a tension headache, they are encouraged to stay at home and avoid taxing activities. They would also provide leverage for long-term quality health since they limit the experience of pain.

The application of non-evidence-based intervention measures may also relieve tension headaches. One relevant suggestion is to avoid stressful situations. The probability of having tension headaches are higher when we are stressed, or in noisy environments. That risk decreases when surroundings are conductive. In turn, calm environments are guaranteed to relieve tension headaches. 

Reference

Hassan, M., & Asaad, T. (2020). Tension-type headache, its relation to stress, and how to relieve it by cryotherapy among academic students. Middle East Current Psychiatry, 27(1). https://doi.org/10.1186/s43045-020-00030-3

Are Diabetes Medications the Solution to Weight Loss?

Leave a comment

By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Olia Danilevich on Pexels.com

The use of diabetes medication for weight loss is a growing trend among people facing obesity risks. A drug called semaglutide is used to help individuals manage their body mass. Based on existing studies, this medication is effective for weight loss. Its criticality is also based on limiting the development of type 2 diabetes (Singh et al., 2021). Patients receiving a dose of semaglutide medication have a higher chance of maintaining a desirable body mass index. Thus, the use of diabetes medications provides leverage for weight loss. This efficacy also makes it possible to mitigate the development and effects tied to type 2 diabetes. Therefore, the medication is a critical intervention for weight-related risk factors.

Even though diabetes medications such as semaglutide and liraglutide have positive effects on weight loss, they have negative implications. For example, their use curbs cravings for certain foods critical for relevant nutrients. The medications also lead to side effects like diarrhea and bloating (Singh et al., 2021). These issues may limit the achievement of the desired life quality. As such, there is a need to consider the reduction of side effects tied to diabetes medications. This stance would increase their efficacy in the advancement of weight loss. Thus, the interventions instigate the limitation of obesity-related issues that may reduce one’s quality of life.

Based on the review of existing studies, diabetes medication for weight loss is effective in mitigating weight-related issues. They also protect against the development of type 2 diabetes among at-risk populations (Singh et al., 2021). Thus, drugs, such as semaglutide, are instrumental to be applied in the weight loss process. They are effective in handling the risk of obesity and diabetes. Despite their side effects, the positive aspects are immense. Therefore, diabetes medication should be used to promote weight loss among at-risk patients.

Reference

Singh, G., Krauthamer, M., & Bjalme-Evans, M. (2021). Wegovy (semaglutide): A new weight loss drug for chronic weight management. Journal of Investigative Medicine, 70(1), 5–13. https://doi.org/10.1136/jim-2021-001952

Did You Know That Plants Can Help Reduce Stress?

Leave a comment

By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Cottonbro Studio on Pexels.com

Plants are essential in relieving stress due to their mood-boosting properties. They provide a positive experience beneficial to a person’s mental and physical inclinations (Gu et al., 2022). The 4 most common plants that are known to reduce stress are Lavender, Jasmine, Lemon balm and Rosemary. 

Lavender is one of the plants that help reduce stress. It contains a rich fragrance that boosts an individual’s mood once inhaled. Lavender’s floral smell is stipulated to have a calming effect, which decreases the experience of stress (Thrive, 2023). Consequently, it can be planted in one’s green space to help create positive moods.

Jasmine is also a stress-relieving plant because of its fragrant flowers. Even though it is identified as a shrub, it gives rise to flowers that release a pleasant smell (Thrive, 2023). Thus, when the fragrance is inhaled, an individual experiences a positive mood. This feeling reduces stress and increases contentment with the surrounding (Gu et al., 2022). Jasmine flowers are also colorful, which makes them visually therapeutic. Thus, they help to advance emotional and mental relaxation that reduces stress.

Lemon balm is recognized as one of the plants with positive effects on stress reduction. When used as an herb, its leaves release tantalizing flavors with calming effects (Thrive, 2023). The relaxing properties advance the mitigation of stress and its related issues. Lemon balm also has purple flowers that appear during summer. Their relevance is the provision of visual relaxation, which combats stress. Therefore, the use of this plant would reduce the condition.

Rosemary is a plant that can be used to trigger benefits that limit the experience of anxiety. In the green space, it transforms the atmosphere with its scent. Since it belongs to the mint family, it releases a fresh fragrance (Thrive, 2023). The resultant smell has positive psychological impacts. For example, when inhaled, the fragrance calms the body. It also energizes the mind, which shifts one’s thoughts from stress. Therefore, it is a meaningful plant that would advance the experience of positive outcomes.

References

Gu, J., Liu, H., & Lu, H. (2022). Can even a small amount of greenery be helpful in reducing stress? A systematic review. International Journal of Environmental Research and Public Health, 19(16), 9778. https://doi.org/10.3390/ijerph19169778

Thrive. (2023). Plants to help ease the mind. Thrive.org. Retrieved from https://www.thrive.org.uk/get-gardening/plants-to-help-ease-the-mind

Do you Know How to Relieve Stress?

Leave a comment

By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Cottonbro Studio on Pexels.com

Relieving stress is part of instigating one’s well-being. Today, varied approaches can be applied to limit the experience of the condition. For example, wearable smart devices can be used to monitor one’s involvement in physical activities (Can et al., 2020). They can then provide data that guide changes in an individual’s exercise routine. Cognitive behavioral therapy is also an instrumental approach that advances stress reduction. This intervention provides perspectives concerning the situation that a patient experiences. It can also enable one to regain control and reduce the intense feeling of stress. Thus, the above approaches would relieve an individual from the condition.

Stress can also be managed through the application of biofeedback. This technique involves an individual learning how to control their body’s functions. Since one is connected to electric sensors, information is relayed about body functions (Can et al., 2020). Thus, an individual can make decisions to control functions such as the heart rate. This facilitation provides leverage to mitigate the experience of stress. Additionally, breathing exercises can be used to reduce the condition by relaxing muscles (Can et al., 2020). The application of this intervention allows one to feel comfortable. Therefore, it relieves one from stress, which improves life’s quality.

Other techniques that promote positive outcomes are relaxation approaches and guided therapies. These interventions advance the provision of a desired environment that support stress reduction. The use of relaxation approaches helps mitigate the experience of anxiety or emotional reaction to difficult situations. As such, they allow the affected person to handle issues that lead to stress. Guided therapies also work toward the alleviation of the condition. They work by encouraging an individual to conceptualize situations that lead to stress. Thus, the affected person develops knowledge of the best practices that reduce the condition. The adoption of the above interventions would help relieve the experience of stress.

Reference

Can, Y. S., Iles-Smith, H., Chalabianloo, N., Ekiz, D., Fernández-Álvarez, J., Repetto, C., Riva, G., & Ersoy, C. (2020). How to relax in stressful situations: A smart stress reduction system. Healthcare, 8(2), 100. https://doi.org/10.3390/healthcare8020100

Benefits of Apple Cider Vinegar

Leave a comment

By Jaelyn Copeland|UAB CommunityHealth and Human Services Intern

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

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

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

Benefits of ACV may include:

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

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

Reference

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

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

Leave a comment

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 will 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.

Ashwagandha: A Natural Way to Fight Depression and Anxiety

Leave a comment

By Jaelyn Copeland | UAB Community Health and Human Services Intern

Depressed 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.

References

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.

What’s the Tea on Green Tea?

Leave a comment

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