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.
 

 
October is Domestic Violence Awareness Month, and Breast Cancer Awareness Month
 
We will focus on breast cancer for our health tip today, but all cancer is of importance in our community.
 
Cancer is a disease in which cells in the body grow out of control. Except for skin cancer, breast cancer is the most common cancer in women in the United States. Deaths from breast cancer have declined over time, but breast cancer remains the second leading cause of cancer death among women. Breast cancer occurs mainly in woman, but men have breast tissue and can also develop breast cancer.
 
Different people have different symptoms of breast cancer. Some people do not have any signs or symptoms at all. We all need to get to know our bodies. Every morning when you’re getting showered or getting dressed, take a minute to get in tune with how you feel. Is there a new ache, any swelling, any lumps, or skin changes? If there is anything different, keep an eye on it and if there is no change or improvement in a week or so, let your PCP know about it. Don’t wait for months to pass before you take care of changes in your health.
 
Cancer can result from a number of different things. Our family history, our lifestyle, and the environment around us work together to increase or decrease our risk of getting cancer. Anything that increases your chance of developing cancer is called a cancer risk factor. Risk factors include smoking, being overweight, heavy consumption of alcohol, not getting enough exercise, and coming in contact with caustic material or chemicals like asbestos.  Anything that decreases your chance of developing cancer is called a cancer protective factor.  Protective factors include quitting smoking, limiting the amount of alcohol you consume, maintaining a healthy weight, and increasing daily physical activity. Cancer is a disease that can be cured if caught in its early stages. This is why it is so important that you are getting yearly screenings such as mammograms or prostate checks as directed by your health provider. We have the power to reduce our cancer risks by living healthier. Talk to your health care professional about how you might lower your risk of cancer.
 

 
The Health and Wellness Ministry at Mt. Zion is dedicated to educating our church family about health issues that affect our community. This month we will discuss the importance of maintaining our blood pressure at a therapeutic level.
 
High blood pressure, or Hypertension is defined as a systolic blood pressure (top number) of 140 or more, or a diastolic blood pressure (bottom number) of 90 or more. If you are taking blood pressure medication or have been told by your health provider that you have hypertension, please take it seriously. Hypertension can be controlled if you take your medication every day. It is important to measure your blood pressure every day and record it. If you get a reading of less than 90/40 or heart rate less than 60, notify your health care provider. Do not stop taking your medication until instructed to do so. Usually, your provider will have given you instructions on when to hold your medication.
 
Uncontrolled hypertension can cause damage to the internal organs leading to: Stroke (CVA), kidney failure, damage to your veins/arteries, heart failure and rupture of your body's main artery (aorta). Early symptoms of organ damage and failure include: headache, blurred vision, swelling in your feet, hands or around your eyes, chest pain, and back pain. If you begin to have any symptoms, alert your health care provider immediately.
 
Preventing and treating high blood pressure is important because there are typically no symptoms until it has caused damage to your organs. High blood pressure is called the silent killer for this reason. If you have hypertension and are on medication, please take it every day. If your provider has suggested that you lose weight, take steps to do that. Other things that may help are decreasing salt intake, daily exercise, and decrease stress.
 
 

 
In the month of June, we celebrate the men in our lives on Father’s Day. The month of June is also dedicated to highlighting health issues that men face, as well as promoting early detection and treatment of disease among men. Men’s health issues don’t affect only men.  They have a significant impact on everyone around them. Woman’s involvement with the health of the men in their lives is critical.  Because women typically pay better attention to their health than men, they can help men to adopt healthier habits.
 
This month is all about encouraging the men in your life to focus on their health by eating right, exercising, and taking steps to prevent disease.
  
The following can help you lead a healthier life:
 

1. Heart Disease is the No. 1 killer of men. Healthier food choices build a healthier heart — make fruits and vegetables half of your plate. 
2. Getting just 30 minutes of exercise each day can help you live longer and healthier. 

3. Getting regular check-ups can catch small problems before they become big problems. 

4. Smoking causes cancer, heart disease and stroke – try going tobacco free. 

5. These are some trying times, and life can get tough. When struggling with mental illness, be vigilant to continue to seek out God’s truth. Just as we seek help when we are physically ill, we should also seek help when we are struggling with our thoughts, emotions, or behaviors.

 

 
There are several health observances for the month of April, but this month we will focus on National Minority Health Month and National Stress Awareness Month.  As we know simply being black in America can sometimes be extremely stressful. So, the office of Minority Health sponsors Minority Health Month to highlight efforts to improve the health of racial/ethnic minority populations nationwide. When you look at any illness or disease that affects our community, there are four lifestyle changes that most health care providers consistently suggest:
 

1. Evaluate our diet. Less fat, less salt, less processed foods, more fruits and vegetables, and water as our primary source of hydration are what we strive for.
2. Increase our physical activity level. Just 30 minutes of exercise per day will increase your metabolism and is good for your heart health.
3. Maintain a healthy weight or losing weight. Eat smaller portions and try not to eat after 7pm. Drink more water and cut our sugary drinks.
4. Manage stress. There is a direct correlation between the brain and the stomach. Our gut contains much of our immune system and is sensitive to emotion. Anger, anxiety, sadness, and stress can trigger symptoms in the gut. Un-checked stress can cause inflammation in our gut, which can contribute to heart disease, cancer, type 2 diabetes, and other conditions.

 
Stress management is vital to our overall health, so it is important to learn and practice successful ways to cope with stress. Life often presents us with stressful situations, and it is easy to allow ourselves to fall into fear, worry and anxiety, but thanks be to God! He is our source of peace, hope, strength, courage, and joy amidst all trials and tribulation. Pray, and trust in Him to supply all our needs and calm our anxious hearts with his Spirit of peace, joy, hope and love!
 

 
The kidneys are the body’s chemical factory. They filter waste from our body, balance minerals, help control red blood cell production and help keep our blood pressure in control. Over time, the kidneys can become damaged with little or no physical symptoms to warn you that your kidneys are in trouble. High blood pressure, diabetes, a family history of kidney failure and being over 60 are major risk factors for developing kidney disease. Early detection and treatment can slow or prevent the progression of kidney disease.
 
The following five steps are simple ways to protect your kidneys.

1. Get Tested! Ask your doctor for an (ACR)albumin-to-creatinine urine test or a GFR blood test annually if you have diabetes, high blood pressure, are over age 60, or have a family history of kidney failure.
2. Reduce the use of NSAID (non-steroidal anti-inflammatory drug). Over the counter pain medicines can harm the kidneys, especially if you already have kidney disease.
3. Cut the Processed Foods. Processed foods can be significant sources of sodium, nitrates, and phosphates. Try to eat fresh fruits and vegetables, foods low in fat, and low in salt.
4. Control Blood Pressure and Diabetes. High blood pressure and diabetes are the leading causes of kidney disease and kidney failure. Take your medication as directed - every day. Managing high blood pressure and strict control of blood sugar levels can slow the progression of kidney disease.
5. Drink plenty of water. Not only is hydration good for your kidneys, but also for your heart health. Hydration also helps your kidneys remove waste from your body.

 
People living with kidney disease at any stage and kidney transplant recipients may not have as much protection against COVID-19, even if they are fully vaccinated. The National Kidney Foundation recommends following the same CDC guidelines for people who are not fully vaccinated, including wearing a mask in public indoor spaces.
 
   
 

 
President Biden has proclaimed February as American Heart Month. In keeping with our Black History Theme “Black Health and Wellness,” we are going to start from the beginning to gain insight into our past and give ways to improve our heart and overall health for our future wellness.
African Americans experience higher rates of illnesses and deaths across a wide range of health conditions, including diabetes, hypertension, obesity, asthma, and heart disease, when compared to their White counterparts. Our ancestors in Africa consumed a diet rich in beans, tubers, grains, roots vegetables and greens. When they consumed meat, it consisted of small amounts of wild game which was lean with very little fat content. Having access, knowledge, and the freedom to grow wholesome foods allowed them to live a healthy lifestyle. When the Africans were brought to America, they were fed a diet of cornmeal, lard, molasses, and flour. . Meat was mostly the left-over remnants that the slave owner did not want, like fat, organs, and the head and feet of chickens, pigs, and cows. These diets high in fat, sugar and starch were not nutritionally healthy, but provided the fuel needed to work from sun-up to sun-down. Over the ensuing 400 years, our diet was given the name “Soul Food” and continues to be rich in fat, sugar, and starches.  The health of slaves also suffered from poor health care. When slaves became ill, they were treated by a veterinarian or by a slave woman who had knowledge of roots and natural remedies from Africa. During the Jim Crow era, segregation and racism within the medical profession have, and continue to impact the African American community. We have come a long way, but still have a long way to go to bridge the gap in healthcare disparities.  Let us all strive to make better choices in our personal health.
4 Ways to Take Control of Your Heart Health

• Do everything you can stop smoking. Smoking is the leading cause of preventable death in the United States.
• Manage health conditions. Work with your health care team to manage conditions such as high blood pressure, diabetes, and high cholesterol.
• Make heart-healthy diet changes. Eat foods low in fat, low in added sugar, and low in salt. Try to eat more fresh vegetables and fruit.
• Stay active. You can break up exercise into 10-minute blocks for a total of 30 minutes per day.