Mt. Zion Monthly Health Tips *Mind, Body, Spirit* = Wellness
August 2023
Taking Control of our Health
Mt. Zion, our bodies are a miraculous creation of God. Our brains function like a computer – intaking data, compiling it, and utilizing the information when needed. God created built in protection against harm to our bodies in the form of white blood cells, and when anything invades our body like a virus or injury, these protectors rush to the area. This is why we develop fever, pain, rashes, pustules, and swelling. These are called symptoms and warn us to take action.
God is very clear that he intends for us to take care of these wonderous bodies he created. We have talked about ways to improve our health like exercising daily, eating more fresh fruits and vegetables and drinking water as our primary beverage. We also talked about having a yearly physical including labs as the best way to identify issues before they cause damage. Diabetics – test your blood as directed and if having symptoms; Hypertension - monitor your blood pressure every day. Also, COVID is still with us and with flu season approaching the vaccination and boosters against COVID are still highly recommended.
Taking care of our bodies is also taking control of our health. Get in tune with your body. Try sitting on the side of the bed in the morning before getting up. Is there a new pain, any swelling in the legs, hands or around our eyes; when standing is there any dizziness, is there any nausea, any rashes, bumps, or discoloration anywhere? Is there any numbness or tingling? These are all symptoms. If any symptom persists more than 24 hours, it is advisable to contact your telephone advice nurse. Also, take all medications as directed. I once had a patient who decided to stop taking his blood pressure medication because his readings had been normal for weeks. I explained, again, that his readings were normal because his medication was working. And lastly, do not hesitate to ask your provider questions about your health plan. Make sure you understand everything about your illness, medication, and health plan.
May we not forget that the Bible says to take care of our body, so we will be able to better receive what God wants to do for our hearts.
Praying for *Mind, Body and Spiritual* Wellness to you,
Mt. Zion Health and Wellness Ministry
Mt. Zion Monthly Health Tip *Mind, Body, Spirit* = Wellness
July 2023
In July we observe National Minority Mental Health Awareness Month to shed a light on the need for mental health education in our community. Living as a person of color in America, there are issues in our everyday life that may cause stress, anxiety, depression, and substance abuse.
Mental health happens in all races and socioeconomic groups, but our communities are affected more due to our history. Even though we make up 13.6 % of the U.S. population, we make up 38% of the prison population. Black people with mental health conditions are more likely to be in jail or prison than people of other races. The police officers in our communities are not properly trained to manage people with mental illness, and this results in injury and/or death of people with mental illness. Also, people of color with schizophrenia and bipolar disorder make up a sizable percentage of our homeless population.
People of color are less likely to seek mental health services than other ethnic groups, and this must change. As Christians we are taught to pray when are anxious or depressed. We pray for those who are grieving, but be aware that grief can turn into depression, and depression into substance abuse and other forms of self-harm. We must realize that sometimes along with prayer, we must be willing seek professional help if we just cannot shake our feelings of depression. The symptoms of depression are inability to sleep or sleeping most of the day away; poor appetite or overeating; isolation yourself from family and friends; tearfulness or feelings of despair lasting more than 3-4 days. If someone you know exhibits signs of depression, continued anxiety, or has behavior that does not seem quite right, please encourage them to contact the mental health crisis service line (800) 715-4225. The staff can talk to them and give them referrals to mental health clinicians. If you have a family member who is a danger to you or themselves, instead of calling 911, call 9988 -It might save a life.
Praying for *Mind, Body, and Spiritual*Wellness to you,
Mt. Zion Health and Wellness Ministry
Mt. Zion Monthly Health Tips *Mind, Body, Spirit* = Wellness
June 2023
June is Men’s Health Month
We celebrate men in the month of June with Father’s Day, and we also focus on Men’s Health Month. Woman’s involvement with the health of the men in their lives is critical. Because women typically are in tune with the overall health of their male family members, they can help men to adopt healthier habits. This month is all about encouraging the men in our lives to focus on their health by eating right, exercising, and taking steps to prevent illness.
Promoting early detection and treatment of disease among men is our goal. Men should be encouraged to get annual screenings and bloodwork – not just go to the doctor when they are sick. This ensures that men stay in good health and catch health issues like high blood pressure, diabetes, heart disease and colon cancer before they become serious. There is an overlap between health needs for men and women, but some health issues are specific to men. For instance, prostate cancer only affects men, and it is one of the most common types of cancer in men.
Preventive measures are important to maintaining health. A healthy weight through regular exercise and eating a diet rich in fruits and vegetables will not only decrease a man’s risk for prostate cancer, but also improve their overall physical health. Celebrate Men’s Health Week June 12 – 18 and Wear Blue Day on June 16 to raise awareness about male health and encourage men to live longer and healthier lives.
Praying for *Mind, Body, and Spiritual* Wellness to you,
Mt. Zion Health and Wellness Ministry
Mt. Zion Monthly Health Tips *Mind, Body, Spirit* = Wellness
May 2023
March is National Stroke Awareness Month
A TIA or pre-stroke is a temporary episode of symptoms similar to those of a stroke. It happens due to a temporary disruption in blood supply to the brain. Although a TIA itself does not lead to permanent and irreparable damage to the brain, it is a warning sign of a possible major stroke in the near future. Symptoms of a TIA are weakness, numbness or paralysis in the face, arm or leg typically on one side of the body, blurred vision, loss of balance or coordination, and slurred speech. Because a pre-stroke resolves on its own without any permanent damage, many people ignore it. This is a huge mistake, and anyone with symptoms should seek medical attention immediately. A pre-stroke is called a pre-stroke because it often precedes a major stroke. Think of it as an early warning sign.
The aim of National Stroke Awareness Month is to make Americans aware of the symptoms of stroke, and that they may be able to save the life of a person experiencing a stroke. The emphasis is on making the public aware about Acting FAST. FAST is an acronym to help you remember what to look for in a suspected stroke victim:
F - Face / Does the face droop on one side when the person smiles?
A - Arm / After raising both arms, does one of the arms drift downwards?
S - Speech /After repeating a simple phrase, does the person's speech sound slurred or strange?
T - Time / If any or all the above are observed call for 9-1-1 and ask for medical assistance. According to the National Stroke Association, a person experiencing a stroke can survive if someone who knows the symptoms acts FAST.
Anyone can help someone who is having a stroke. You do not have to be a health care provider to save a life, and even a child can help. No matter where you are - at home, at the store, at church, or at school, be aware if someone has the above symptoms and act FAST to help!
Praying for *Mind, Body and Spiritual* Wellness to you,
The Mt. Zion Health and Wellness Ministry
Mt. Zion Monthly Health Tips
*Mind, Body, Spirit* = Wellness
April 2023
In the month of April, we are recognizing National Stress Awareness Month. Stress management is vital to our overall health, and this year it is particularly important, with the lasting effects of the pandemic and getting back into social situations. Learning to cope with stress and finding healthy ways to deal with stress can go a long way in living a healthy and positive life. We all experience stress – but it may affect us in different ways. For example, stress can cause feelings of worry and fear, difficulty concentrating, muscle tension, back pain, heart palpitations and chest pain, Irritability toward others, fatigue and difficulty sleeping. These are indicators that we are not managing stress effectively.
When you are in a stressful situation, specific stress hormones rush into your bloodstream leading to an increase in heart rate, blood pressure and glucose levels – this can be good in an emergency (fight or flight). But if you are overly stressed for an extended time, it can put your health at risk. Unchecked stress can contribute to many health problems, such as headaches, upset stomach, blood pressure elevations, heart disease, obesity, diabetes, and depression.
A list of encouraging ways to manage stress and keep your stress levels in check include:
Pray and trust in God to calm our anxious hearts with his Spirit
Avoid drugs and alcohol, as this can create additional problems and increase the stress you are already feeling
Try therapeutic massage and aromatherapy
Affirm what is right with your life instead of dwelling on what is wrong – know the difference between what you can and cannot change
Exercise – when you exercise, your body releases chemicals called endorphins which trigger a positive feeling in the body
Get proper rest, eat a well-balanced diet, and get regular health checks with your primary care provider.
Life often presents us with stressful situations, but we can learn to manage stress and live a healthy, happy life full of God’s blessings.
Praying for *Mind Body and Spiritual* Wellness to you,
Mt. Zion’s Health and Wellness Ministry
Mt. Zion Monthly Health Tip *Mind, Body, Spirit* = Wellness
March 2023
March is National Nutrition Month
National Nutrition Month, celebrated in March, stresses the importance of a balanced diet and exercise. The Academy of Nutrition and Dietetics promotes the transformative powers of healthy food choices. Nutrition Month is important because it is an opportunity to reset. In the January we talked about life goals. Now two months later we can evaluate where we are. It is not too late to start on the road to better health. Better nutrition will help us look and feel better.
To begin the journey of looking and feeling better, try the following nutrition tips:
Try to have more home-cooked meals. Fast foods are full of salt and additives to make them taste better but are unhealthy.
Keep healthy snacks on hand such as fresh fruits, raw vegetables, and nuts. Have fewer chips and sweets.
Eat when you are hungry, not when you are lonely, bored, sad, or angry.
Try “put down the fork” at meals. Put your fork down between bites – it makes you eat slower and may stop overeating.
Try not to eat after 7pm. This gives your body a chance to digest your food and may help you to sleep better and ease acid reflux.
Drink only water for your primary beverage and avoid sugary drinks and juices.
Praying for *Mind, Body, and Spiritual* wellness to you,
The Mt. Zion Health and Wellness Ministry
Mt. Zion Monthly Health Tips *Mind, Body, Spirit* = Wellness
February 2023
February is Black History Month and Heart Health Awareness Month
During this Black History Month, we celebrate Dr. Daniel Hale Williams. Dr. Williams was the first African American cardiologist. He practiced during an era when racism and discrimination prohibited African Americans from admission to public hospitals and denied black doctor’s internships and residencies to practice medicine. To counteract this, Dr. Williams founded Chicago’s Provident Hospital and Training school in 1891. In 1893 Dr. Williams performed the world’s first successful open-heart surgery at Provident Hospital. In 1913, Dr. Williams was appointed as the only African American charter member of the American College of Surgeons.
Heart disease continues to be the leading cause of death for both men and women in the United States and is more prevalent in Black Americans than other ethnicities. Anyone can develop heart disease, but you are at higher risk if you have any of the following:
High cholesterol, uncontrolled high blood pressure, diabetes, are a smoker, are overweight, do not exercise at least 2 days per week, or do not eat a healthy diet. The good news is that there is a lot you can do to prevent heart disease.
Taking the following steps consistently can lower your risks for heart disease:
Eating healthier – more fresh fruits and vegetables, low salt, low fat
Get active – just 30 minutes a day of physical activity can improve your heart health
Stay at a healthy weight – ask your health care provider what your ideal weight is and take steps to lose weight if needed
Quit smoking and stay away from secondhand smoke
Control your cholesterol, blood sugar, and blood pressure – if prescribed medication, take it every day as prescribed
Drink alcohol only in moderation
Manage stress – According to an article in the AARP Bulletin, there are some possible psychological benefits of regularly attending worship services, including an increased ability to cope with stress
Taking control of our heart health is the first step to overall wellness!
Praying for *Mind, Body, and Spiritual* Wellness to you,
The Mt. Zion Health and Wellness Ministry
Mt. Zion Monthly Health Tips *Mind, Body, Spirit* = Wellness
January 2023
We have all made “New Year’s Resolutions,” but how often do we make these resolutions just to have them fall by the wayside by February? This year let’s propose to try something new! Instead of “Resolutions,” let’s try to make “Life Goals.” Studies show that it takes 21 days to create a habit and 90 days to create a lifestyle change.
Suggestions for lifestyle Goals:
Spiritual: Strengthen our prayer life. Pray over our lives daily and try to expand our time with God not only to seek direction but also to request the desires of our hearts. Remember 2023 is a new year for increased faith and abundant blessings!
Physical – Start an exercise routine. It can be walking in place while we are watching our favorite television program. Exercises can also be done while sitting in a chair! When we exercise it releases a “natural high” called endorphins which can help with depression, anxiety, and pain.
Mental – We can all train our minds to react differently and positively to negative experiences. Pray and ask for strength during times of grief or disappointment. We can strive not to react to negativity by praying for the strength to walk away from an altercation rather than to argue or prove a point. When we as Christians take “the high road” and think before we speak, listen with an open mind, and silently pray before we react, we are letting our “light shine,” and those in the world will take notice.
Praying for *Mind, Body and Spiritual*Wellness to you,
The Mt. Zion Heath and Wellness Ministry
Mt. Zion Monthly Health Tip *Mind, Body, Spirit* = Wellness
December 2022
December is Colorectal Cancer Awareness Month, AIDS Awareness Month, Seasonal Depression Awareness Month; and December 5-11 is National Influenza Vaccination Week
The month of December is a joyous time for Christians, filled with preparations for family gatherings to celebrate the birth of our Savior. However, the holiday season can be a time of sadness and depression for many people, especially those who have recently lost loved ones, or have had a loss around the holiday season – and this feeling of loss can last a lifetime. Seasonal depression occurs when a person’s mood changes when the seasons change. People may start to feel “down” when the days get shorter in the fall and winter (also called “winter blues”). To fight seasonal depression, we can pray for God to lift our stronghold of depression. We can let our inner "joy" help us to remember the blessings of life and tomorrow's promise. We can make realistic expectations for the holiday season by resisting the pressure to spend a lot of money on gifts. We can cherish the memories we have of our loved ones who have passed away, knowing that they are always with us in spirit.
During this holiday season reach out to friends and family - if not in person, then through social media, or by phone or mail. Always remember the reason for this holiday season - our love of Christ and the celebration of His birth!
If you need help dealing with feelings of depression, or know someone you feel may be having difficulty dealing with feelings of depression, please contact The Georgia Crisis & Access Line (GCAL) at 1-800-715-4225, available 24/7. Our Pastor is also available to provide prayer and spiritual counselling.
Praying for *Mind, Body, and Spiritual* wellness to you,
The Mt. Zion Health and Wellness Ministry
Mt. Zion Monthly Health Tip *Mind, Body, Spirit* = Wellness
November 2022
There are many health observances in the month of November, but we will focus on Diabetes because our community continues to have higher instances of diabetes than other ethnic groups.
Type I diabetes occurs when the pancreas makes little or no insulin. It’s usually diagnosed in children, teens, and young adults. If you have type 1 diabetes, you’ll need to take insulin shots every day to survive. Currently, no one knows how to prevent type 1 diabetes. It is thought to be an autoimmune disorder.
With type 2 diabetes, your body doesn’t use insulin well and can’t keep blood sugar at normal levels. About 90-95% of people with diabetes have type 2. It develops over many years and is usually diagnosed in adults (but more and more children and adolescents are becoming diagnosed due to obesity and sedentary lifestyles. Type 2 diabetes can be prevented or delayed with healthy lifestyle changes, such as: Losing weight. Eating healthy food. Being active.
Uncontrolled diabetes is associated with an increased likelihood of having heart disease. It is a leading cause of kidney disease, nerve damage (diabetic neuropathy), and blindness in adults. It is important to speak to your doctor if you have common warning signs of diabetes, which include frequent urination, unintentional weight loss, blurry vision, excessive thirst, and hunger, and numb or tingling hands and feet. If you are diagnosed with diabetes, it is so important to also check your feet every day. Diabetic neuropathy causes numbness in your feet. Tight shoes (blisters), improperly trimmed toenails (injury to skin) and even hot foot soaks (burns) can lead to infections and result in amputations.
It, check their blood sugar and take their medication every day as prescribed by their health care provider.
No matter what type of Diabetes you are diagnosed with, being committed to change - to a recommended diabetic diet, and an increase in your activity level is essential to staying healthy.
Praying for *Mind, Body and Spiritual* wellness to you,
The Mt. Zion Health and Wellness Ministry