How Fruit Helps Digestive Health

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By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Hafidz Alifuddin on Pexels.com

Digestion involves a complex process, which may not work as required due to numerous factors leading to constipation. Though not a popular topic, constipation can lead to serious medical issues. According to WebMD, chronic Constipation can lead to rectal prolapse, anal fissures, hemorrhoids, pain and vomiting.

For people who experience constipation, there is a high likelihood that they do not eat enough fruits. According to Sweeney (2023), lacking the recommended consumption of the desired number of fruits per day for both men and women would result in feeling backed up. The lack of proper hydration is also responsible for the condition. In rare cases, an underlying medical condition may cause difficulty passing hard stool. It is important to speak to your physician if this condition persists.

The feeling of being backed up can be self-remedied at home using simple solutions. For example, women should have 21 to 25 grams of fiber per day, and their male counterparts 30 to 38 grams (Sweeney, 2023). A focus should also be placed on increasing water intake through fruits such as raspberries, which are one of the best fruits for constipation. In cases whereby fruits are rarely available, fiber supplements alongside staying hydrated can help loosen the hard stool. There is also a need to switch your posture by squatting. This strategy is believed to make it easier to relieve the self of the backed-up feeling (Goldsztajn, 2022). Therefore, trying the above remedies will help improve the duration it takes to have a bowel movement without complications.

Hopefully with enough hydration and eating some vegetables, you will have things moving steady!

References

Goldsztajn, I. (2022). How to make yourself poop when you’re feeling backed up, according to experts. Shape. Retrieved from https://www.shape.com/lifestyle/mind-and-body/how-to-make-yourself-poop

Sweeney, E. (2023). Backed up? This is the best fruit to eat to help you poop, according to a GI doc. Yahoo!Life. Retrieved from https://www.yahoo.com/lifestyle/backed-best-fruit-eat-help-223000525.html?guccounter=1

WebMD. (n.d.). Chronic constipation: How it affects your body. WebMD. https://www.webmd.com/digestive-disorders/chronic-constipation-affects-body

Woman and Heart Disease – How can you reduce your risk?

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By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Karolina Grabowska on Pexels.com

Heart disease refers to several kinds of illnesses that affect the cardiovascular system. In the United States (U.S.), it is the most common condition responsible for heart attack and high mortality rates. Based on the prevalence rates, the heart disease is the number one killer of women in the U.S. (CDC, 2023). Its occurrence among women is instigated by conditions such as heart attacks, arrhythmia, and heart failure. As such, heart disease leads to low quality of life and high mortality among women.

This topic hits home for me. A month ago, I lost a childhood friend to heart disease. On arriving at the hospital, she was diagnosed with a heart attack. The medical staff induced her into a coma, unfortunately, she did not survive. At her funeral I reflected on how our youth was filled with playing, running, laughing, and hugging my friend. After losing my friend, the situation made me think about my mortality, and what preventative measures I could take.

According to the Mayo Clinic, some steps to reduce your risk include:

  • Portion Control
    • Low calorie, nutrient rich foods like fruits, vegetables and fish
  • Eating whole grains, fruit and vegetables
    • Selecting whole-wheat bread as opposed to white bread
  • Limit unhealthy fats
    • Chose olive oil instead of butter
  • Choose low-fat protein
    • Skim milk, fish or beans are all good choices
  • Limit Sodium
    • Instead of table salt, try seasoning with herbs
  • For more tips check out the Mayo clinic link below

Though nothing can remove the pain I felt at the loss of my friend, I hope that we are learning enough about heart disease prevention that the rate of women dying from this disease lessens every day! What heart-healthy choices are you making each day?

References:

CDC. (2023). Lower Your Risk for the Number 1 Killer of Women. Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/healthequity/features/heartdisease/index.html#:~:text=Although%20heart%20disease%20is%20sometimes,disease%20in%20the%20United%20States.

Mayo Foundation for Medical Education and Research. (2022b, April 28). 8 steps to a heart-healthy diet. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702

Migraine headaches and useful tips to avoid them

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By Jessica Feagin | UAB Community Health & Human Services Intern

Photo by Kindel Media on Pexels.com

My oldest sister suffers from migraines often and on any day in which she experiences them, her whole day is impacted. She discovered that one issue causing migraines is eating cheese, so she rarely eats it. I love cheese, so I feel bad for her. Her experience with migraines made me want to look more into their triggers and how to deal with them.

A headache that causes a pulsing sensation or severe throbbing, typically on one side of the head, is a migraine. Pain from migraines can be so powerful that they can interfere with your daily routine and last from hours to days (Mayo Clinic, 2021). Stress is a common cause for migraines, and a way to deal with it is to figure out what causes unnecessary stress and work on soothing methods to prevent stress.

The American Migraine Foundation offers some tips to avoid migraines:

  • Irregular Sleep – Try to get at least 8 hours of uninterrupted sleep
  • Hormonal Changes – Lifestyle changes or even birth control can aid with balancing hormone levels
  • Foods – Try to think about what you have eaten prior to a migraine and see if avoiding that food helps
  • Caffeine & Alcohol – Know your limits and avoid drinking either in excess
  • Dehydration – When you feel the onset of a migraine, try drinking at least 8-10 oz. of water
  • Light & Smell – If you frequently get migraines after going to certain places, try changing the lighting or air fresheners
  • Medication – If you find that after starting a new medication you are having migraines, talk to your doctor about alternative options

One way to prevent migraines is try to keep up with a diary or tracking plan to document what you are doing and eating before and when your migraine starts. Migraines can cause so much discomfort. I dislike when I have a typical headache, so I can’t imagine what someone goes through who experiences migraines often. On a positive note, it is helpful that there are ways that people can prevent migraines. Do you experience migraines? If so, what are your triggers and coping measures? Share your experiences with us here and join the discussion on Facebook here.

References:

Migraine – Symptoms and causes. (2021, July 2). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201

American Migraine Foundation. (2017, July 27). Top 10 Migraine Triggers and How to Deal with Them | AMF. https://americanmigrainefoundation.org/resource-library/top-10-migraine-triggers/

H2O! Ways to sneak water into your diet.

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By Jessica Feagin | UAB Community Health & Human Services Intern

Photo by Wagner Soares on Pexels.com

The human body comprises around 60% water. The most common recommendation for water intake is to consume at least 64 ounces daily, which is broken down to 8 glasses at 8 oz. each. There needs to be more science behind the specific recommendation, as things such as weight can impact the recommendation. However, it is most important to stay hydrated and drink water. Some other benefits of drinking water are that it helps maximize physical performance, significantly affects energy levels and brain function, prevents and treats headaches, treats kidney stones, and helps prevent hangovers (Leech, n.d.).

We all know that drinking water plays several roles in the body and is needed for optimal health. However, it can sometimes take time to consume adequate amounts of water. Here are some tips to help you drink more water (ShoemakerN & LD, n.d.):

  • It is essential to understand your body’s fluid needs. Although not science-based, drinking eight glasses of water a day is commonly recommended.
  • Set a daily goal for your water intake. It can be motivating and more likely to make lasting positive changes.
  • Keep a reusable water bottle with you during the day.
  • Set reminders to drink more water using your smartphone alarm or app.
  • Replace other drinks, such as soda, with water.
  • Drink a glass of water before each meal.
  • Add flavor to your water, such as lemons, limes, strawberries, and cucumbers. You can also purchase water enhancers.
  • Drink a glass of water at work every hour.
  • Sip on water throughout the day.
  • Eat more water-rich foods like lettuce, celery, zucchini, cabbage, watermelon, cantaloupe, and honeydew melon.
  • Drink a glass of water when you wake up and before bed.

Plain and simple, we need water to survive. Staying adequately hydrated is one of the simplest ways to improve overall wellness and health. So, H2O, we got to have it!

References:

Leech, J. (n.d.). 7 reasons why you should drink more water. Healthline. https://www.healthline.com/nutrition/7-health-benefits-of-water

ShoemakerN, S., & LD. (n.d.). 12 simple ways to drink more water. Healthline. https://www.healthline.com/nutrition/how-to-drink-more-water

Water and healthier drinks. (2022, June 6). Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html

Good Sleep Matters!

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By Jessica Feagin, Intern and UAB Community Health and Human Services Student

Photo by Andrea Piacquadio on Pexels.com

Getting proper and sound sleep is essential for everyone. It improves your health, brain performance, and mood. Not getting regularly appropriate and good sleep can increase the risk of many disorders, including stroke and heart disease, dementia, and obesity. We need quality sleep because sleep helps the brain prepare to learn, create, and remember (NIH, 2022).

When you’re sleeping, essential tasks that benefit your physical health by your body and brain are performed. For example, your immune system releases proteins called cytokines, which defend against inflammation and illnesses. When you’re sick, these proteins increase in your body; however, when you’re sleep-deprived, the production of cytokines may dip, making you more vulnerable to viruses and colds. Good sleep is also beneficial for your heart. When you sleep, your heart rate and blood pressure decrease, allowing your cardiovascular system to slow down (Juli Fraga, 2022)

As a woman, we have heard about “getting your beauty rest.” Good sleep benefits your skin. When you’re asleep, collagen is produced, a protein that prevents wrinkles and repairs the skin. Conversely, insufficient sleep can produce cortisol, making your eyes red and puffy and causing skin flare-ups (Juli Fraga, 2022).

The Centers for Disease Control and Prevention (CDC) recommends that adults ages 18-60 get seven or more hours of sleep per night. Tips provided by the CDC (2022) for better sleep are to:

  • Be consistent by going to bed at the same time at night and waking up at the same time each morning
  • Make sure your bedroom is relaxing, dark, quiet, and at a comfortable temperature
  • Remove all electronic devices from the bedroom
  • Avoid alcohol, large meals, and caffeine before bed
  • Exercise during the day to help you fall asleep more easily at night

Lack of proper sleep can impact your body in many ways. What tips do you have for those struggling to get a good night’s sleep?

References

Centers for Disease Control and Prevention. (2022b, September 13). Tips for better sleep. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Juli Fraga, Psy. D. (2022, February 25). Why sleep matters more than ever. Sleep.com. https://www.sleep.com/sleep-health/why-sleep-matters-more-than-ever

U.S. Department of Health and Human Services. (2022, July 15). Good sleep for good health. National Institutes of Health. https://newsinhealth.nih.gov/2021/04/good-sleep-good-health

The City of Birmingham 2nd Annual Mental Health Day

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By Wilkinson Wellness Lab Team

Join the Wilkinson Wellness Lab and PHAME-US.com team at this community event sponsored by Nuture, LLC, the City of Birmingham, AL and Birmingham City Schools. The event is free and open to the public.

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 more at work to improve your health!

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By Dr. Larrell L. Wilkinson | Wilkinson Wellness Lab

Photo by Anna Nekrashevich on Pexels.com

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.

References
Chosewood, L.C. & Franklin, C.C. (2012, December 5). NIOSH takes a stand. NIOSH Science Blog. https://blogs.cdc.gov/niosh-science-blog/2012/12/05/sit-stand/.

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

Defeating Diabetes in the African American Community

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By Regina Dodson | Community Health and Human Services Intern

Diabetes is a chronic disease that affects millions of people worldwide, and it is becoming increasingly prevalent in the African American community. According to the American Diabetes Association, African Americans are almost twice as likely to be diagnosed with diabetes as non-Hispanic whites. This is a significant problem that must be addressed to prevent the debilitating complications associated with the disease.

There are several reasons why diabetes is affecting the African American community. A primary factor is genetics, as research has shown that African Americans are more likely to develop diabetes due to their genetic makeup. Additionally, there are social determinants of health that contribute to the higher prevalence of diabetes in African Americans, such as limited access to healthcare, poverty, and discrimination.

Food deserts, defined as areas where there is limited access to healthy and affordable food options, are also prevalent in African American communities. They have been linked to a higher incidence of diabetes. Access to healthy food options is critical for the prevention and management of diabetes, as a healthy diet is a primary component of diabetes management. The elimination of food deserts in African American communities can help to reduce diabetes.

According to the Journal of Public Health Management and Practice, food deserts are more prevalent in African American communities compared to white communities, and they are associated with a higher incidence of diabetes. Lack of access to healthy food options can lead to a diet high in saturated fats, sugar, and processed foods, which are all risk factors. In addition to the lack of access to healthy food options, food deserts are also associated with poverty, which can lead to limited financial resources to purchase healthy foods. Low-income individuals are more likely to live in food deserts, and they are at a higher risk of developing diabetes due to their limited access to healthy foods (Walker et al, 2010).

Food deserts can be minimized in African American communities by investing in grocery stores and farmers’ markets that provide fresh produce and healthy food options. Additionally, community gardens and urban farming initiatives can help to provide healthy food options in underserved communities (Walker & Block, 2011). Community gardens and urban agriculture programs have been shown to be effective in increasing access to healthy foods in low-income neighborhoods. These programs provide residents with fresh fruits and vegetables, which can help reduce the incidence of diabetes and other chronic diseases and improve overall health outcomes (Lebrón et al, 2019).

References:

LeBrón, A. M. W., Schulz, A. J., Gamboa, C., Reyes, A. G., & Cordero, E. D. (2019). Food environment interventions to improve the dietary behavior of African Americans: A systematic review. Preventive Medicine Reports, 15, 100940.

Walker, R. E., Keane, C. R., & Burke, J. G. (2010). Disparities and access to healthy food in the United States: a review of food deserts literature. Health & place, 16(5), 876-884.

Walker, R. E., & Block, J. P. (2011). Opportunities for intervention: changing the environment to improve health. Journal of Public Health Management and Practice, 17(Suppl 1), S44-S50.

Are We Really What We Eat?

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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.

Did You Know That Plants Can Help Reduce Stress?

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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