The American Academy of Pediatrics (AAP) recommends avoiding screen time for children younger than 18 to 24 months, except for talking with family members. The AAP also recommends limiting screen time for preschool children, ages 2 to 5, to just one hour a day of high-quality programming, such as Sesame Street and other educational shows. Watching educational shows with characters playing and interacting cooperatively can model good social skills (“NewYork-Presbyterian, 2021).
Screen time is the amount of time spent on devices such as tablets, smartphones, computers, and televisions. Too much screen time can be related to obesity, irregular sleep, behavioral problems, impaired academic performance, violence, and less time for play (Christensen & CNP, 2021). Find other activities to do with your children, such as reading, teaching, and playing together. Designating media-free zones such as the bedroom and dining table can be beneficial. Children should not sleep with devices in their bedrooms, including TVs, computers, and smartphones (HealthyChildren.org, n.d.).
The American Academy of Pediatrics (AAP) has designed a Family Media Plan to help families make wise media choices. The AAP recommends that families follow the family media plan to consider the health, education, and entertainment needs of the whole family and each child (AAP, n.d.).
As a mother of a three- and five-year-old, and in today’s world, it can be tough to keep toddlers and children away from media devices. Of course, keeping them “preoccupied” with media devices can keep them from crying or from climbing on furniture, but on the other hand, it is vital to understand the risks that are related to increased screen time and should work hard to follow the recommendations provided by The American Academy of Pediatrics. How do you limit screen time with your little ones?
Road rage can be defined as uncontrolled or violent anger in response to a driving-related behavior, which is a factor in many fatal motor vehicle accidents (Progressive, 2022). Some examples of road rage could be yelling at each other, honking your horn, making rude gestures, tailgating, or weaving through traffic. More extreme examples of road rage could be a physical confrontation or intentional ramming into other cars. Most people experiencing road rage are usually deal with a stressful situation or some emotional crisis. Most people have probably dealt with road rage, even if they were calm. It is vital to handle the situation appropriately, not to make things worse and put yourself in danger.
According to AAA Foundation for Traffic Safety’s 2019 data, nearly 80 percent of drivers expressed significant anger, aggression, or road rage behind the wheel at least once in the previous 30 days (AAA, 2019.). In addition, an AAA Foundation study looked at over 10,000 road rage incidents over seven years, which resulted in at least 218 murders and 12,610 injuries.
If you are prone to road rage and think this has become a problem, some steps to take could be to get adequate rest, limit alcohol, leave earlier for your destination, play soothing music, be aware of your driving, and put pictures of your loved ones on the dashboard to remind you that you want to come home to them. If you are a victim or target of road rage, don’t make eye contact, pull off the road or take the next exit if necessary, calm yourself, don’t return gestures, change lanes if being tailgated, stay behind the angry person, and if someone wants to pass you, slow down and let them (Lawrence, 2003). If the road rager is following you, do not hesitate to call the authorities. Do not take a chance. That can be a very dangerous and serious situation. Protect yourself and others, and say no to road rage! Have you ever been a victim of road rage? If so, let us know about your experience and how you handled the situation.
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!
Suicide one of the leading causes of death in the United States. Responsible for nearly 46,000 deaths in 2020, which averages one death every 11 minutes (CDC, 2023). In 2020, suicide was among the top 9 leading causes of death for people 10-64 years old. Suicide was the second leading cause of death for people ages 10-14 and 24-34. Suicide and attempts cause serious emotional, physical, and economic impacts. It also affects the health and well-being of friends, loved ones, and the community. Suicide is preventable, and everyone has a role to play in saving lives and building strong individuals .
If someone says that they want to harm themselves, try to stay calm, not panic, and listen. It is possible if someone has chosen to tell you and talk about how they feel, they will let you help them to get assistance and support. According to the NSW, if the person has told you they are thinking about suicide, here are five things you can do:
Listen and encourage them to talk about their situation.
Show empathy for their situation and take them seriously.
Avoid leaving them alone.
Possibly try to get them to the hospital or call police if they planning to act.
Call the Suicide Prevention Line.
Discuss the ways that you can get them help and if they agree to follow up and get the help.
Offer to take them to a hospital or a counseling appointment.
If the person does not want you to get help, you should advise them that you need to because you are legally obliged to do so as you are concerned for their safety.
An important number everyone should know is 988. It is the Suicide and Crisis Lifeline. This lifeline is available 24 hours a day and provides free and confidential support for people in distress, prevention, and crisis resources for everyone.
A caregiver can be anyone who provides help and care to another person in need, such as a sick spouse/partner, disabled child, or an aging relative. Being a caregiver can be rewarding just by the act of being there for a loved one in need; however, sometimes, a shift in emotions can occur. Those emotions can include exhaustion, frustration, sadness, loneliness, and anger. Caregiver stress is the physical and emotional stress of caregiving, which is common (Mayo Clinic, 2022).
Risk for caregiver stress are higher among women. Some of the risks associated are social isolation, lack of coping skills, lack of choice in being a caregiver, depression, and long hours spent caregiving. Being a caregiver can make you so focused on others that you do not realize you are suffering from caregiver stress. Some signs of caregiver stress could be: frequent tiredness, constantly feelings of worry, not getting enough sleep, gaining/losing weight, sadness, frequent headaches, bodily pain, and abusing alcohol or drugs. Too much stress can harm your health and increase your risk of medical problems (Mayo Clinic, 2022).
Here are some tips that were provided by actual caregivers off of social media on how they manage the stress and pressure of caregiving (Sealy et al., 2022):
Eat Right
Get Enough Sleep
Exercise
Meditation
Do a Little Coloring
Have a Healthy Dose of Laughter
Get Social
Start Journaling
Get a Pet
Just Say “No”
Reclaim Your Identity
Prioritize Your Own Medical Needs
Ask For and Accept Help
I can relate to some of the tips that were provided. Before my daughter passed in April, I was her mother, nurse, and caregiver. I am a professional nurse at a hospital and had to take care of my daughter at home. She was diagnosed with hypoxic-ischemic encephalopathy, cerebral palsy, seizures, quadriplegic, developmentally delayed, and vision and hearing impaired. She also had a tracheostomy, feeding tube, and was oxygen dependent. My husband and I had to provide total care for our daughter. It was vital for us to manage caregiver stress to take care of her and ourselves properly. These tips are helpful, and most importantly, do not be afraid to ask for and accept help. You cannot do it alone! If you have ever had to be a caregiver, professionally or personally, how did you relieve stress and burnout?
My daughter and I “RIP My Angel”
References
Sealy, K. L., H, L., N., L., Verdone, K., Waguespack, D., Mueller, C., Mckeon, D., Thompson, L., Godwin, D., Riley, A., Goodman, L., Millan, Y., Wong, L., Lyon-Loftus, G. T., & Sautter, N. (2022, April 16). 14 life-changing tips to relieve caregiver stress. CaringBridge. https://www.caringbridge.org/resources/techniques-to-relieve-caregiver-stress/
Join us on Facebook Live on Thursday, April 27, 2023 at 6:00 p.m. to witness the “Your Hair, Your Health” panel discussion featuring a few CHHS Interns and a special guest! The panel will discuss mutual experiences related to natural hair. Please Join.
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).
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.
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.
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
Wilkinson Wellness Laboratory 