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.

   

   
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!
 
 

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.

 
 

 
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.