For many people, November is the start of the holiday season. However, November is also Diabetes Awareness Month, a good time to reflect on the importance of discipline in maintaining a healthy lifestyle. Diabetes is a chronic condition that can have serious complications if it’s not well-controlled. But most people living with diabetes CAN take control of their condition with education and discipline.

If you have diabetes or prediabetes, make self-discipline an integral part of your commitment to yourself. Closely monitor your blood sugar levels and take your medications on time. Blood sugar levels can be affected by what and when you eat. An exercise regimen also will help you regulate your blood sugar levels. It can be challenging to stick to these healthy habits day after day. But don’t give up—with time and practice, healthy habits will eventually become second nature.

A diabetes support group of people with similar goals and challenges can inspire you to achieve proper lifestyle adjustments. AAHP’s diabetes focus area offers programs and services to help you do just that. Check out AAHP’s Diabetes Prevention Program here and learn more about AAHP’s Chronic Disease Management and Prevention classes (which regularly focuses on diabetes) here.

Sources:
www.mayoclinic.org
www.hopkinsmedicine.org

Preterm labor occurs when the uterus contracts and the cervix opens before the 37^th week of pregnancy. This can lead to preterm birth, a leading cause of death in newborns worldwide. Preterm birth can also cause respiratory distress, jaundice, cerebral palsy, intellectual disabilities, and other conditions that negatively impact health. Early detection and treatment of preterm labor is essential to improve outcomes for both mother and child.

According to the Centers for Disease Control and Prevention (CDC), in 2020, one in 10 babies were affected by preterm labor, and in 2019, the rate of preterm birth among Black/African American women (14.4%) was about 50% higher than the rate of preterm birth among white women (9.3%). Many factors may contribute to this disparity. Research suggests that Black/African American women are more likely to be exposed to stressors that can trigger preterm labor, such as financial insecurity or racism. Additionally, Black/African American women are more likely to have certain health conditions that can increase their risk of preterm labor, such as obesity or high blood pressure.

If you are pregnant or may become pregnant in the future, have constructive conversations with your doctors about how you can manage and prevent preterm labor. Reach out to AAHP’s SMILE (Start More Infants Living Equally healthy) program for support, education, and guidance. The SMILE nurses and staff can become your team throughout your pregnancy and the first year of your child’s life. The SMILE program has been at the forefront of improving birth outcomes for Blacks/African Americans in Montgomery County for more than two decades. Learn more about the SMILE program here.

Sources:
www.cdc.gov
Population Reference Bureau

Quitting smoking is not easy, yet the decision to do so is perhaps one of the best decisions a person can make in their life. The process of quitting smoking takes time and a plan. Allow the Great American Smokeout event on the third Thursday in November to be your first step in your journey towards a tobacco-free life. This year’s Great American Smokeout will fall on November 17^th.

Although quitting smoking is unpleasant and challenging, the benefits of quitting far outweigh the discomforts of withdrawal. Within just 48 hours of quitting, the nerve endings in your mouth and nose will begin to grow, renewing your sense of taste and smell. Blood circulation improves within two to 12 weeks after quitting smoking, making physical activity much easier while lowering your risk of a heart attack. Within one month of quitting, the many nicotine receptors in the brain return to normal, breaking the cycle of addiction. Quitting tobacco also lowers inflammation and boosts your immune system which makes it easier to fight colds and other illnesses.

If you want to stop smoking, several treatments and resources are available to help you beat your nicotine addiction and reduce withdrawal symptoms. Programs like the Maryland Cigarette Restitution Fund (CRF) provide support for those who want to quit smoking and focus on preventing tobacco-related diseases. Nicotine replacement therapy (NRT) can provide you with a low level of nicotine without the tar, carbon monoxide and other dangerous chemicals present in cigarettes and reduce the unpleasant withdrawal effects. With the right treatment plan and support, you can successfully quit smoking and improve your overall health.

November is both Lung Cancer Awareness Month and COPD (Chronic Obstructive Pulmonary Disease) Awareness Month. Cigarette smoke exposure is a major cause of COPD and lung cancer and contributes to many other diseases including other cancers, heart disease, diabetes, certain eye diseases, and more. Reduce your risk for these diseases by participating in the Great American Smokeout and start your tobacco-free life on November 17^th.

Sources:
www.cancer.org
www.lung.org
www.cancer.org/healthy/stay-away-from-tobacco
Maryland Department of Health
American Association for Cancer Research

To keep your health and health goals in perspective, de-emphasize food and drink from your holiday festivities. Focus on fun, not food! Remember what the holidays are really about: spending time and making memories with loved ones. Consider new ways of enjoying the holidays; instead of making cookies or a gingerbread house, make ornaments or decorate. At holiday parties, move away from the food and move closer to the people whose company you enjoy.

This Breast Cancer Awareness Month, AAHP is proud to announce several accomplishments and events marking AAHP’s triumphs in the battle against breast cancer and breast cancer disparities.

AAHP’s nurse case manager, Serena Holtz has spent her life fighting for the well-being of others, and her legacy continues to grow. On Saturday, September 18th, Ms. Holtz was honored as “Survivor of the Year” at the Susan G. Komen “More than Pink” Walk at Freedom Plaza in DC. Donning a crown and sash, she told her inspiring story of treatment and survival before a crowd of thousands. Several AAHP staff attended and supported in person and in spirit for this momentous occasion. Ms. Holtz also hosted the Livin’ the Pink Life, Pink Gala event on Saturday, October 15th at Leisure World in Silver Spring. This year’s theme was “It Takes a Village” and honored the special supporters who have helped make life easier for those fighting breast cancer. AAHP is extremely proud of Ms. Holtz and the contributions she has made to improving the health of Black/African Americans in Montgomery County.

Nationwide and in Montgomery County, breast cancer remains a top cancer killer among women, with death rates for breast cancer 40% higher in Black/African American women than in White women. Early detection is the key to making strides to eliminate this disparity. Make this the month that every woman over forty in your life makes an appointment to have a mammogram.

Source: www.cancer.org

In October, the Montgomery County Domestic Violence Coordinating Council launched the “Walk in Their Shoes” campaign in observance of Domestic Violence Awareness Month. The campaign featured displays of pairs of shoes accompanied by the stories of domestic violence survivors who live in Montgomery County. Intended to highlight the prevalence of domestic violence, guide viewers on how to help a loved one experiencing domestic violence and provide access to free local resources available for victims of abuse, the displays can be seen at the Montgomery County Public Libraries, Montgomery County Recreation Centers, police stations and other sites across the County.

According to the National Coalition Against Domestic Violence, in 2019, Black/African American women accounted for 14% of the U.S. female population, but 28% of the females killed by males in single victim/single offender incidents where the race of the victim was known. The problem is further worsened by many Black/African American women not reporting incidents of violence because they do not want their partners and loved ones involved with the criminal justice system.

If you or someone you know is experiencing domestic violence, contact the National Domestic Violence Hotline by calling 1-800-799-SAFE (7233), visiting www.thehotline.org or texting LOVEIS to 22522.

Source: www.montgomerycountymd.gov

In the Age of Information, health myths persist. It can be hard to know what’s true and what’s false, especially when the internet is full of conflicting claims and opinions. That’s why AAHP is here to bust some common health myths. Such as:

MYTH: Exercise can make up for an unhealthy diet.

FACT: Physical fitness is extremely important, but an unhealthy diet can limit the benefits of exercise. Nutrients from food help your body create new cells as old ones are being replaced; if you’re not getting enough of these nutrients, your body won’t be able to build or repair itself as efficiently. As a result, regular physical activity won’t have as big an impact on your health and longevity.

MYTH: Black people don’t get skin cancer.

FACT: While it’s true that Blacks/African Americans are diagnosed with skin cancer at lower rates than Whites, Blacks/African Americans do get skin cancer and have a much lower five-year survival rate. According to a 2019 study published by the Centers for Disease Control, from 2001 through 2014, the relative 5-year melanoma survival rate among non-Hispanic Black populations was 66.2%, compared with 90.1% for non-Hispanic White populations.

MYTH: People with mental illnesses can “snap out of it” on their own if they are strong enough or tried hard enough.

FACT: Mental illness is complex, and many people suffering from mental illness need professional help to overcome or manage their mental health. Seeking professional help for mental illness takes a great deal of strength.

Sources:
www.cdc.gov
www.heart.org
www.healthline.com
www.mentalhealth.gov

Families play a large and dynamic role in shaping the health behaviors of children and the health behaviors they will have throughout their lives. When children and adolescents live with parents, caregivers, or older family members who practice good health behaviors, they are more likely to develop the same positive habits for themselves. These are important points to consider this Childhood Obesity Month, which is observed every September.

While setting a good example is instrumental in influencing youth towards positive health behaviors, encouraging good eating habits through words and actions, and providing opportunities for movement and exercise are also critical. Reduce your and your family’s risk for obesity and chronic disease by increasing the fruits and vegetables consumed in your home. You can start by filling half your plate with fruits and vegetables and doing the same for children. Eating together as a family is a great way to reinforce healthy habits. Research shows that children who eat at least three family meals together per week are 24% more likely to be eating healthy foods than children in families with less shared meals. Children who ate with their families were also less likely to be overweight. Exercising together, such as taking a walk, playing a sport, or riding bikes together before or after a meal can help children get into the habit of being active. Reducing screen time can free up time for family activities and can remove cues to eat unhealthy food, such as seeing commercials for fast food. Instruct children not to use electronics while they eat their meals to ward against mindless eating.

According to the U.S. Centers for Disease Control and Prevention, more than a third of children and teens are now overweight or obese. Without intervention, this childhood obesity epidemic can lead to higher rates of chronic disease and higher healthcare costs when these children become adults. Let’s do what we can now so that the next generation can have a healthier future.

Source:
American Psychological Association
www.mayoclinichealthsystem.org
www.cdc.gov/healthyschools/obesity

It’s Sexual Health Awareness Month, so below find answers to questions you might be afraid to ask out loud:

1.    Do condoms protect against all STIs?

Condoms have been proven to prevent most STIs including chlamydia and gonorrhea. However, they are not equally effective against all STIs, as skin-to-skin contact can transmit some viral STIs like herpes, genital warts, and syphilis. That’s why it’s important to get tested regularly—even if you always use condoms.

2.    Can I take an STI test during my menstrual period?

According to Planned Parenthood, yes, you can get tested for STIs during your period, even on your heaviest days. Your period should not influence outcomes. However, some at-home tests recommend waiting a few days after your period to test for certain infections, so be sure to read the instructions.

3.    Can you get an STI from oral sex?

Oral sex is often considered a safer choice to vaginal intercourse and other forms of penetrative sex. However, while it is safer in terms of preventing unplanned pregnancy, it only reduces and does not eliminate the risks from STIs that can be spread from skin-to-skin contact, as well as STIs like chlamydia and gonorrhea.

4.    Why do they call HIV and AIDS two different names when they are the same thing?

HIV (human immunodeficiency virus) is the virus that causes AIDS (acquired immune deficiency syndrome). A person can be infected with HIV for many years without having AIDS. To be diagnosed with AIDS, a person must have a variety of symptoms, infections, and specific test results.

5.    Is bacterial vaginosis an STD?

Bacterial vaginosis (BV) is a condition that occurs when there is an imbalance of “good” and “harmful” bacteria in a vagina. BV is not technically an STD, but it commonly occurs in women who are sexually active and rarely affects those who have never had sex. Douching, not using condoms, and having new or multiple sex partners can upset the normal balance of vaginal bacteria, increasing the risk for BV.

Sources:
www.getthefacts.health.wa.gov.au
www.cdc.gov/std/bv/stdfact-bacterial-vaginosis
www.plannedparenthood.org

From the way we think and feel to how we determine our worth, self-esteem influences nearly every aspect of life. Low self-esteem can lead to destructive behaviors and can contribute to a variety of mental health problems, including anxiety and depression. It also causes people to avoid healthy behaviors such as learning new things, socializing, getting exercise or seeking medical care.

It’s especially important to focus on building your self-esteem when you’re not where you want to be with your health. Having a chronic disease, obesity, mental illness, or any other health condition can certainly take a toll on your confidence so be on guard for negative self-talk. Forgive yourself for making mistakes, give yourself credit for accomplishments big and small, and use hopeful statements or affirmations to re-energize your hope for the future you want.

Your child’s self-esteem plays a crucial role in how they handle setbacks, peer pressure, and other challenges throughout life. Parents and caregivers can help boost a child’s self-esteem by acknowledging them and their opinions, offering them opportunities to participate in activities that interest them, and giving them the freedom to make their own decisions when they have proven trustworthiness. Don’t react to them only when they make mistakes; praise them for good work and positive actions as well.

Sources:
www.healthline.com
The Mayo Clinic
www.kidshealth.org

AAHP strongly encourages moms to breastfeed as an important part of giving their infants a healthy start in life. Breastfeeding provides the perfect balance of nutrients and antibodies for infants, and reduces the risk of breast cancer, ovarian cancer, diabetes type 2, and heart disease for moms. It also helps moms lose weight after pregnancy and can even help to prevent postpartum depression. For numerous reasons, Black/African Americans have lagged behind other races/ethnicities in receiving these tremendous benefits. Vital to the mission of ending health disparities, AAHP’s SMILE program provides breastfeeding support to Black/African American postpartum moms and infants. This and every August, AAHP celebrates National Breastfeeding Month to highlight our efforts and successes in helping Black/African American moms and families in their breastfeeding journey.

The recent infant formula shortage highlighted the importance of breastfeeding and further justified AAHP’s work. Breastfeeding SMILE moms were not as vulnerable to the infant formula shortage. Furthermore, AAHP put a great deal of effort into sharing resources that directed moms to available infant formula. AAHP understands that many factors influence whether a mom breastfeeds, including many factors beyond one’s control. AAHP is proud to fill the gap in breastfeeding support and to support moms when breastfeeding is not an option.

Sources:

National Institute for Children's Health Quality

www.cdc.gov/breastfeeding

You’re probably aware of the lifestyle habits that keep your heart healthy: eating a nutrient-rich diet, exercising, not smoking, not abusing alcohol or other harmful substances, and managing stress. But did you know the following are also good for your heart?

Good relationships. Social connectivity plays a large role in heart health. Positive, nurturing relationships can come from neighbors, spouses, relatives, and even pets. Studies have shown that holding hands, hugging, or petting an animal can lower levels of stress hormones. In addition, a supportive loved one might encourage you to exercise or eat better or see a doctor when you need one.

Home-cooked meals. Excessive sodium intake is a known contributor to heart disease, but most of the sodium that Americans consume—about 70%—comes from restaurant, prepackaged, and processed foods and not salt added to home-cooked meals. Data from 2009–2012 shows that up to 94% of Americans exceed the recommended limit of 2,300 mg of sodium per day, with salt added during cooking and at the table only accounting for 5–6% of daily sodium intake.

“Listening” for a heart attack. Be aware that a person can experience a “silent heart attack,” or a heart attack with no symptoms, mild symptoms, or symptoms they may not associate with a heart attack. Heart attacks that happen silently can be just as harmful as those that occur more obviously, but if you don’t know you’re having a heart attack, you may not get the medical help you need to limit the damage. If you suspect you may be having a heart attack after experiencing these symptoms, call 911 right away even if you’re not certain you’re having a heart attack.

Sources:

www.clevelandclinic.org
www.cdc.gov
www.cardiosmart.org
www.heart.org

Gun violence has increasingly become a major public health threat, as the number of firearm deaths grew by nearly 43% between 2010 and 2020. Firearms have now surpassed car accidents as the number one killer of children and teenagers, especially young Black/African American males. In 2020, Black/African American males between the ages of 10 and 24 died by gun homicide 21.6 times as often as White American males of the same age group. This is one of the most shocking, troubling, and heartbreaking health disparities facing Blacks/African Americans. Incidents of gun violence have far-reaching impacts on the health of Blacks/African Americans as a whole.

While generally regarded as safe, Montgomery County has experienced an uptick in gun violence as well. Lee Holland, president of Montgomery County’s police union said, “Montgomery County is absolutely seeing a rise in gun violence. It’s alarming the number of shootings our members are responding to on a weekly and in some cases daily basis.” According to Montgomery County Police Department data, the number of homicides involving guns, victims, and suspects under 21 has more than doubled between 2021 and 2022 as of June.

View the infographic series published by the National Institute for Healthcare Management Foundation here.

Sources:
www.washingtonpost.com
www.montgomerycountymd.gov
National Institute for Healthcare Management Foundation

1. Assess your level of self-care and identify places where you may need improvement. Are you eating well? Are you sleeping enough? Are you exercising regularly? These habits are essential for good health and mental wellbeing and will help keep your body running at its best.
2. Have a plan in place for when you start to feel burned out. Your plan can include taking a break to relax, asking for help, or treating yourself to an activity you enjoy.
3. Learn how to recognize and cope with negative feelings and be honest about what you feel. Recognize that these are common human emotions, and it is okay to have them. Forgive yourself and move on.  
4. Build a personal support system which may include family, friends, religious groups, organizations and anyone who makes you laugh, stay grounded, provides valuable information and/ or advice, or just listens when you need to vent. Having a strong support network helps us feel loved and cared for, which can help reduce stress.  
5. Recognize the role and importance of humor and laughter. Humor and laughter can take negatives and turn them into positives, so look for humor in all things, good and bad.

• one-on-one coaching sessions
• group activities, including support groups and bi-weekly fitness walks
• health and fitness instruction
• assistance with designing meal plans focused on balancing macronutrients in your diet,
• various levels of exercise routines

• I’ve been thinking about my own long-term care plans lately, and I was wondering if you had any advanced planning tips for me?
• I was wondering if you’ve noticed any changes in my or your behavior.
• Would you like to know if I’ve seen any changes in you that worry me?

• Look for joy in the everyday. Celebrate small moments and ordinary pleasures by taking time to recognize them. Start a gratitude journal and share it with others via social media, call a friend or family member to share a happy moment or to say thank you.
• Reach out to neighbors. Even if you can’t get together in person right now, you can still connect with your neighbors. Leave a small gift on their doorstep, offer to help with outdoor chores, or deliver a home-cooked meal.
• Build new skills. Learning something new allows us to practice overcoming challenges. Take an art course online or try a socially distanced outdoor movement class to enjoy learning with others in your community. Have a skill to share? Find an opportunity to teach someone, even casually.
• Share your story. There’s a reason storytelling is a time-honored activity. Hearing how others experience the world helps us grow. Interviewing family, friends, and neighbors can start new conversations and strengthen our connections.

Tamika Felder was diagnosed with cervical cancer at 25. She now utilizes her experience as a cancer survivor to help others avoid HPV-related cancers. In this video from the National HPV Vaccination Roundtable, she expresses her hope that parents vaccinate their children against HPV:

The year 2021 marks the 40th anniversary of the first five official reports of what we now know as AIDS. More than 36 million individuals, including 700,000 people in the United States, have died from AIDS-related sickness since the epidemic began in 1985. AAHP joins the global commemoration of World AIDS Day every December 1^st to honor those lost, to highlight efforts to end the epidemic, and to show support for everyone living with HIV/AIDS, including the more than 4,000 Montgomery County residents.

Domestically and worldwide, remarkable progress has been achieved in preventing and treating HIV. New innovations in HIV research, prevention, care, and treatment have helped to decrease the HIV transmission rate and have made it so that an HIV diagnosis is no longer seen as a death sentence. Through sexual health education campaigns, the stigma of HIV has been greatly reduced. Despite this remarkable success, HIV remains a major health threat on a national and global scale, with Blacks/African Americans disproportionately affected.

This year, AAHP began collaborations with the Ending the HIV Epidemic: A Plan for America (EHE) a federal strategy launched locally by the former County Health Officer Dr. Travis Gayles. With the goal of ending the HIV epidemic in Montgomery County, federal funding and assistance will develop four critical service areas: diagnosis, treatment, prevention, and outbreak response. AAHP’s HIV navigator works closely with EHE’s program manager to provide culturally informed, judgment-free HIV prevention services to Montgomery County residents of African descent.

AAHP encourages Montgomery County residents to review the Montgomery County Department of Health and Human Services’ A Plan to End HIV in Montgomery County. We hope each of you join in these efforts by doing the following:

• Learn the basics about HIV.
• Get tested for HIV, even if you do not think you are at risk.
• Seek treatment if you’re a person living with HIV.
• Ask your healthcare provider about PrEP, the HIV prevention medication.
• Combat HIV stigma by treating people living with HIV with respect and compassion.

Sources:

www.hiv.gov/world-aids-day
www.cdc.gov/worldaidsday/
www.montgomerycountymd.gov

Sickness is prevalent throughout the holiday season, in part because many people travel, exposing themselves and others to viruses and respiratory diseases such as the flu, the common cold, and COVID-19. Hand hygiene, face coverings, vaccinations, and health-promoting habits all help to prevent infection and spread of these diseases.

Practicing good hand hygiene is a simple but effective way to stop an infection in its tracks. Your “T Zone” (eyes, nose, and mouth region) is the single entrance point for ALL respiratory diseases into the human body. Therefore, make every effort to stop the unconscious habit of touching your T Zone. Also avoid coughing or sneezing into your hands. Wash your hands frequently and thoroughly, particularly before and after preparing food and eating. This video from Johns Hopkins Medicine shows how to properly wash your hands:

The fanfare and excitement of the holidays can be hard to manage if you’re pregnant or caring for a newborn, especially if it’s your first. Consider these pointers when navigating “the most wonderful time of the year.”

Prioritize sleep. This may not be the year for shopping marathons or late-night holiday parties. If you’re growing a baby or taking care of an infant, it’s best to sleep every chance you can. Sleep late, take midday naps, or turn in early whenever it’s convenient. And of course, baby needs sleep too!

Pace yourself. Avoid exhausting yourself when you’re pregnant during the holidays by beginning your to-do list early and concentrating on one or two doable things at a time. If you have a baby in tow, space out activities so that your baby is not overwhelmed or upset by all the travel and change. Be prepared to abandon plans that aren’t working for the baby. When in doubt, go with less.

Be selective about the company you keep. Pregnancy is a stressful time, and people who stress you out should be avoided. It’s also a good idea to limit exposure to too many people and the germs they may carry. Consider requesting that individuals wash their hands before handling the infant or refrain from doing so if they haven’t been feeling well.

Don’t be afraid to accept or ask for help. If you’re lucky enough to have good friends and family offering helping hands, don’t be afraid to take them up on it. Or simply ask. Tasks like wrapping gifts, cooking, cleaning, or babysitting can be outsourced while you sleep. Chances are, there’s someone around you looking forward to sharing their time and services during this season of giving.

Sources:
www.whattoexpect.com
www.babygaga.com

This entertaining whiteboard video by PictureFit counts down the 10 most calorie-dense foods you will likely encounter during the holidays:

• Do you have any chronic diseases like heart disease or diabetes? What about health conditions like high blood pressure or high cholesterol?
• Have you ever had a stroke? Have you ever been diagnosed with cancer? If so, what type and around what age were you diagnosed?
• From what countries or regions did our ancestors originate from before arriving in the United States?
• What were the causes of death for relatives who died early? At what age did they pass?

This cheerful and informative video discusses meal plans, grocery shopping and how to improve your general well-being when you’re living with diabetes:

1. Strategize your indulgences. It may be unrealistic to say no to every single sweet treat that passes your way. You may want to focus on a few select treats or special days that may really be worth the indulgence. For example, you might swear off all sugary treats except your mother’s pound cake.
2. Savor and appreciate the foods you eat. Whether it’s a delicious baked treat or a healthy vegetarian meal, enjoy the flavors and textures you experience. Make a mental note of how much you are consuming and how it will impact your health. Mindfulness often leads to good decision-making and can help you resist temptation.
3. Show up to events full or partially full. When you eat a healthy meal or snack before a special event, you’re less likely to indulge at the event.
4. Satisfy yourself with fruit. Fresh fruit can be an excellent choice when you’re wrestling with a sugar craving. And dipping your fruit in a bit of melted antioxidant-rich dark chocolate can make you feel like you're having an actual dessert.
5. Stay the course. Your commitment to your health should still stand even after a slip-up. The key is to get back up on the horse and return to your low-sugar lifestyle as soon as possible. Most likely, you will find it gets easier and easier to resist unhealthy foods.

Eating fruits and vegetables is more than just healthy—it also makes you happier! The Produce for Better Health Foundation’s (PBH) research indicates that Americans who eat fruits and veggies every day say they experience physical, emotional, and social benefits now as well as into the future. Yet, close to 9 in 10 Americans don’t eat the recommended amount, which is 4-5 servings daily.

If you want to eat more fruit and vegetables, you should strategize and figure out what works best for YOU. Here are some ways to get your fruits and veggies numbers up without a ton of hassle:

• Pair fresh fruit with your cereal, oatmeal, or yogurt.
• Add fresh fruit to your salads.
• Throw some chopped vegetables into your morning omelet.
• Use 100% vegetable juice as the liquid in your smoothies.
• Instead of snacking on chips or crackers, reach for canned pickled vegetables.

National Fruits & Veggies Month is the perfect time to start incorporating more fruits and veggies into your daily routine. For more information visit www.fruitsandveggies.org. And check out AAHP’s Health and Nutrition classes on Thursday afternoons at 1pm for cooking demonstrations and plant-based recipes (register here). You can also find some delicious plant-based recipes in AAHP’s cookbook.

Source: www.fruitsandveggies.org

Food companies spend billions of dollars advertising cereal, drink and quick meals to impressionable children, contributing to an epidemic of childhood obesity. Common Sense Media explains how parents can steer children away from this harmful marketing:

In recognition of National Breastfeeding Month, AAHP seeks to raise awareness about the importance and benefits of breastmilk, and to empower and support all mothers to achieve their breastfeeding goals.

Breast milk is the best source of nutrition for most babies, providing a variety of vitamins and minerals to help babies grow big and strong. Moms often have many concerns about breastfeeding, especially in the early days, and it’s not always easy for them to get the support they may need. AAHP’s SMILE nurses are sensitive to the common challenges moms and families face and offer guidance, education, and support with breastfeeding and other aspects of caring for an infant. Check out the SMILE program’s digital library for instruction and insights on breastfeeding as well as pregnancy, childbirth, postpartum life, and more.

Mothers can still breastfeed and keep their baby safe during the COVID-19 pandemic. The Centers for Disease Control is providing safety guidelines and recommendations as information about breastfeeding and COVID-19 continues to evolve. If you’re concerned about COVID-19 vaccinations while breastfeeding, watch this video from Greater than COVID:

Sources:
www.cdc.gov/nutrition/InfantandToddlerNutrition/breastfeeding
www.cdc.gov/breastfeeding/pdf

A well-balanced diet can help ensure that we get an adequate supply of nutrients to keep our bodies healthy and strong. However, vitamin deficiencies can occur in individuals with specific medical conditions or diets or in certain demographics or phases of life. This is particularly true with three essential vitamins: vitamin D, folic acid, and vitamin B12.

Vitamin D helps your body absorb the calcium it needs for strong bones and teeth. Vitamin D deficiency has been associated with some types of cancer and cardiovascular disease. Unlike most other vitamins, vitamin D is mostly obtained via sunlight. Melanin reduces the skin’s ability to produce vitamin D from sunlight, so individuals with darker skin are at higher risk for low Vitamin D levels. Because Vitamin D is hard to come by in food, many Blacks/African Americans should consider taking it in vitamin form.

Found in leafy green vegetables, fruits (particularly citrus fruits, melons and strawberries) and legumes, folate (or folic acid) is important in red blood cell formation and for healthy cell growth and function. It’s best known for aiding in fetus development and preventing birth defects, so women of reproductive age should get 400 micrograms of folic acid daily, in addition to eating a healthy diet. Folic acid may be difficult for some people to get through foods alone, so additional supplements may be needed.

Vitamin B12 promotes the health of your nerves and blood cells, and aids in red blood cell formation and DNA synthesis. As you age, your stomach acid decreases, making it more difficult to digest protein and release vitamin B12 from meals. Additionally, diseases such as Crohn’s disease or medicines such as the diabetes medication metformin may impair B12 absorption. Because meat, poultry, fish, and eggs are the greatest sources of vitamin B12, vegans and vegetarians are also at risk of B12 deficiency. These populations should consider a B12

supplement.

Sources:

www.newsinhealth.nih.gov
www.health.clevelandclinic.org
www.healthline.com
National Institutes of Health
www.everydayhealth.com

Palm oil (also known as Dende in the Caribbean) is one of the most widely used oils in the world. Its color ranges from deep red orange to almost translucent, with the darker colors containing the most nutrients. Popular in West African and Caribbean cuisine, palm oil is believed to have several health benefits. According to Oldways (a nonprofit organization helping people rediscover and embrace the healthy, sustainable joys of shared cultural traditions), its significant saturated fat content interacts differently with our bodies than the saturated fats found in unhealthy foods.

Palm oil’s potential risks and benefits have sparked debate among nutritionists and medical researchers. A recent study showed that palm oil increased cholesterol levels and put consumers at risk for heart disease. In an animal study, consumption of palm oil that had been repeatedly heated led to plaque deposits in the arteries. Other researchers contend that there is no scientific proof that palm oil leads to increased cardiovascular health problems, and that, when compared to other oils (such as coconut oil), palm oil is virtually cholesterol-free. These researchers claim that palm oil has antioxidant properties that may support brain health and reduce heart disease.

In addition to the health debate, there are several ethical questions concerning conservation, wildlife and the environment related to the production of palm oil. Increasing demand for palm oil has led to deforestation, which contributes to global warming and catastrophic changes in ecosystems.

Sources:

www.healthline.com
National Institutes of Health
www.oldwayspt.org

This informative animated video explains why breast is best:

For seniors, managing life safely in the comforts of one’s own home can be especially challenging, especially for seniors who live alone. Accidental falls and burns are two of the most common health and safety concerns affecting the elderly.

If you are a senior living alone, you can safety proof your home by keeping all pathways well-lit and clear of any objects over which you can trip and fall. A rug lying around on a slippery floor is an accident waiting to happen. Make sure there are no loose rugs anywhere in your pathway. You may want to tape your rugs down to prevent any chance of slipping and falling.

Fires can be frightening for anyone. If there is a fire in your home, don’t try to put it out yourself. Know at least two ways that you can leave your home or apartment and leave quickly. Make sure you have fully functioning smoke detectors installed throughout your home so that you can be alerted before the fire gets out of control.

AAHP collaborates with the Montgomery County Fire and Rescue Service (MCFRS) to help keep African American seniors in Montgomery County healthy and safe from falls and fires in their homes. Earlier this year, AAHP staff and senior volunteers and MCFRS conducted home visits in which AAHP provided health screenings and MCFRS personnel checked smoke and carbon monoxide alarms, reviewed fire prevention tips, and discussed injury prevention. For updates and information on similar events, check out the Senior’s Corner on AAHP’s website.

Sources:

www.healthinaging.org
www.seniorsmatter.com
blog.mavencare.com

July is the hottest month of the year, with temperatures ranging between the low 80s to the mid to high 80s. When a person is unable to adequately cool themselves, they may experience heat-related disease or even death. Seniors, small children, infants, and people who have chronic medical problems are more vulnerable to heat-related sickness and mortality. In the U.S., more than 700 people die each year from severe heat. To protect yourself from extreme heat and sun damage, adhere to the following tips:

1. Avoid being out in the sun between 10:00 a.m. and 3:00 p.m, when UV rays are strongest and produce the most sunburns and most intense sun damage.
2. Protect yourself with appropriate clothing. Wearing long sleeves, pants, and a wide-brimmed hat can safeguard your body from the damaging effects of the sun. Wear sunglasses that filter UV rays to protect your eyes.
3. Wear sunscreen during the day every day. Many dark-skinned individuals believe they have natural protection to sunburns, skin damage, and skin cancer because of their skin tone. While skin color and skin cancer are associated, they have a complicated relationship.

“People with dark skin may have the misconception that they are immune to skin cancer because their skin has more melanin – or pigment,” says Ana Ciurea, M.D. “While they are less likely to get skin cancer, they are still at risk.”

Track extreme heat in your area with the CDC Heat & Health Tracker. This nifty resource provides up-to-date local information on heat and health to help individuals and communities better plan for and react to severe heat events.

Sources:

www.cdc.gov
my.clevelandclinic.org
www.healthywomen.org

July is Minority Mental Health Month. Comedian and Daily Show host Trevor Noah presents this hilarious and informative clip on the state of mental health in the African American community:

The unrelenting stress of fighting systemic racism can alter a body’s normal functioning until it starts to wear down. The theory, known as John Henryism, helps explain health disparities that impact Black/African American men:

AAHP’s SMILE Program is delighted about the birth of its first set of triplets, born on January 18 to 36-year-old J.P. The triplets consist of two girls born at four pounds each within five minutes of each other and a three-and-a-half-pound boy born feet-first one hour later. Because the triplets were born prematurely and underweight, they were hospitalized in the neonatal intensive care unit before being released. AAHP’s clinical director donated a small refrigerator to store breast milk and the SMILE program provided three car seats and Pack and Play cribs. J.P. is married with four other children.

Leading a more active lifestyle takes time, effort, and determination, but in the end, it's really worth the shot. Here's what will happen to your body when you exercise regularly:

• Get the facts about COVID-19 vaccines.
• Share accurate vaccine information.
• Get vaccinated when the time comes.
• Practice COVID-19 safety measures, including:
• Wearing a mask to protect yourself and others.
• Washing your hands often with soap and water for at least 20 seconds.
• Staying at least six feet from people outside your household.
• Avoiding crowds.

1. STIs can affect female fertility. Untreated gonorrhea and syphilis can lead to Pelvic Inflammatory Disease (PID), which can cause permanent damage to a female’s reproductive system, leading to infertility. According to the Center for American Progress, 24,000 women in the U.S. are diagnosed with infertility caused by untreated STIs each year. 
2. It’s possible to test negative for an STI and actually have it. Each STI has an incubation period, which is the time between contracting the STI and when your body has produced antibodies (your body’s natural immune defenses) to fight the STI. To get more accurate results, test after the incubation period has ended.
3. Men and women are not affected by STIs equally. Compared with a man’s reproductive anatomy and environment, a woman’s reproductive anatomy and environment enables viruses and bacteria to enter the body and thrive easier. Furthermore, women experience more long-term complications from untreated STIs, including infertility and the possibility of transmitting an STI to her infant during childbirth.
4. Condoms don’t prevent all STIs equally. While condoms, when used consistently and correctly, are highly effective in preventing HIV, which is transmitted via body fluids, they are less effective in preventing genital ulcer diseases like herpes, syphilis, and HPV (human papilloma virus) which can be transmitted via skin-to-skin contact from areas condoms don’t cover.
5. Some people with HIV cannot transmit it to others. Antiretroviral treatments can reduce a person’s viral load so that they are undetectable, meaning the levels of HIV in that person’s body are too low to be detected. A person with an undetectable viral low has zero risk of transmitting HIV to others. 

One in five new HIV diagnoses occurs in young people ages 13-24. Learn why investing in youth health and education is critical to ending HIV: go.usa.gov. 

The anchor video for THE CONVERSATION features W. Kamau Bell in conversation with health care workers addressing some of the most common questions and concerns Black people have about COVID-19 vaccines:

Most families all over the world are quarantined with kids and are forced to find new ways to balance everyday living. Check out these helpful tips on getting through the day so you can be prepared and refreshed for the next:

Remain Calm – Being able to provide your child calm and stability is extremely important, especially during these uncertain times. Although we can’t predict tomorrow or what the day may bring, it’s important for your children to see and know that you are a consistent and stable figure throughout their day. Children will often take in their parent's attitudes, personalities, and mannerisms, so if you’re seeking calm in your household, start from within.

Create a schedule – Consistency is crucial to children of all ages. Before quarantine, most children were on strict school/home/sleep schedules to keep them engaged, active, and well rested. Setting a schedule as similar to their pre-quarantine schedule can make a big difference in behavior. Online school tends to be shorter and less hands-on, so it’s important to not rely on that solely for activity throughout the day. Make your own learning plans that align with their online learning plans, set start and end times for different studies and check in with their progress throughout the day. Try to adjust your schedule to work with their needs but remain consistent!

Set expectations – setting a to-do list and daily goals is not only beneficial in the workplace, but in the home as well. Use age-appropriate language to discuss with your children the plans for the day, what you need to accomplish, and what you expect for them to accomplish as well. Once the daily expectations are met, you can decide what type of reward or privilege is appropriate for your child, but always acknowledge things getting done!

Talk it out – Talk to your children about how quarantine or other daily concerns are affecting them. At this point, most families know and understand that the world is a bit different than how it use to be. However, it’s important that you provide a safe place for your children to openly discuss their personal challenges. Sometimes a listening ear and some reassurance is all they need to reduce anxiety, stress, and sadness. Often times these symptoms can present themselves in children as overactivity, attention seeking behavior, over/under eating, and moodiness. Talk to your children and find a professional if you notice any of these changes.

Ask and be willing to receive help – Undoubtedly, you are dealing with A LOT! Don't be hard on yourself. Reach out to your SMILE team if you are unsure where to start for support. Do the best you can and learn to forgive yourself if you fall short. Take breaks. Take deep breaths. Pray, write, stretch, exercise...whatever recharges YOU! Start from within!

Despite its common role as the centerpiece of your typical American meal, meat does not have to make the meal. A meatless meal can provide all the nutrients and flavor at a fraction of the cost. With some time and patience exploring the world of foods beyond meat, even the most dedicated carnivores can feel satisfied by a meatless meal, or a meal with less meat or healthier meats. 

The benefits of ditching meat for plants is well-documented. Health-conscious people who don’t eat meat (vegans and vegetarians) tend to eat more beans, whole grains, and vegetables and consume fewer calories compared to meat-eaters, so they often weigh less and have a lower risk of heart disease and other chronic diseases. People who eat red meat (beef, lamb, etc.) and processed meats (deli meat) have an increased risk of heart disease, stroke, diabetes and certain cancers, such as colorectal cancer.

If you can’t let go of meat completely, consider reducing your meat consumption and opting for leaner, healthier cuts of meat. Think of meat as a “topping” or garnish instead of as the main event. Choose chicken over beef and chicken breast over chicken wings—the leaner the better.

If you crave the flavor and texture of meat, you may choose artificial meat sources such as Beyond Burger, but be sure to check the nutritional content first as many artificial meat sources are high in sodium and other unhealthy additives. Learn about meat substitutes like breadfruit and tofu, and attend a Health and Nutrition class for food demonstrations on how to cook delicious, plant-based meals.

This March, in honor of National Nutrition Month and Colorectal Cancer Awareness Month, AAHP encourages you to experiment with reducing your meat consumption or going all-out with a #MeatlessMarch.

Source: www.mayoclinic.org

Tooth decay is often first discovered at the dentist’s office. Then and there, your doctor can fill your cavities and send you along with a date for your next appointment in six months. Because that process, like so many other things, has been disrupted by the COVID-19 pandemic, many people may learn of the poor condition of their teeth by suffering from a toothache.

Seeing a dentist every six months is an important oral health practice, but diligently practicing good oral hygiene is fundamental. That means brushing twice every day for a whole two minutes, flossing daily, drinking plenty of water, eating a healthy diet, and avoiding sweets and processed foods. When you’re taking good care of your teeth, you don’t dread going to the dentist as much. And you can feel more confident that a toothache won’t pop up.

If you or your child or children are due for a dentist appointment, call your dentist and learn about their recommendations and safety protocols. Because dentist offices already held stringent infection control measures, dentists have had lower rates of COVID infection compared to other healthcare professionals. Therefore, if you’re way overdue for a dentist appointment, and you’ve been slacking on your oral care routine and indulging your sweet tooth too often, it may be best to make an appointment before that toothache hits.

Sources:

www.clevelandclinic.org
www.verywellhealth.com

Adolescence and teenage years are not for the faint of heart, especially with COVID-19 and social media in the mix. Mental health conditions such as anxiety, depression, and even more severe mental health conditions like bipolar disorder often manifest in the teen years and can lead to a lifetime of struggle with other health issues such as drug abuse. That’s why adolescents and teens need strong mental health support to grow into healthy adulthood.

Parents and caregivers can help adolescents and teens navigate these tumultuous years with connectedness. Open and honest communication with teens, proper supervision, and sharing and engaging in activities with teens can help parents and caregivers build strong bonds with the youth in their lives. It’s also important for parents and caregivers to communicate and collaborate with other adults in a youth’s life, such as coaches, teachers, and other activity leaders.

For more information, check out this handy infographic from the National Association of Mental Health (NAMI) here.

• Learn more about AAHP’s services and programs for diabetes education, prevention and management by visiting AAHP’s website.
• Attend a Health Promotion (formerly called Chronic Disease Management) class on zoom. Check out AAHP’s calendar to see the class schedule, and click on the Zoom link for each class to register and attend.
• Sign up for dMeetings, AAHP’s online diabetes education classes.
• Sign up for AAHP’s new Diabetes Prevention Program (see more info below).
• Share a post about diabetes from AAHP’s Facebook, Instagram, or Twitter pages.

Most people understand that smoking can lead to lung cancer. In fact, according to the CDC, smoking causes roughly 90% of all lung cancer deaths. However, despite being highly preventable, lung cancer kills around 146,000 Americans each year. But what is the reality behind those numbers? Consider these five lesser-known facts:

1. Lung cancer kills more people each year than breast, colon, and prostate cancer combined. 
2. African American men have the highest rates of lung cancer in the U.S., with an incidence rate 30% higher than for White men. Both African American women and men are more likely to develop and die from lung cancer in spite of lower smoking rates and less exposure to cigarette smoke compared to White Americans. 
3. Because lung cancer screening comes with health risks, lung cancer screening is recommended only for people who have a history of heavy smoking, and currently smoke or recently quit within the past 15 years, and are between the ages of 55 and 80.
4. People who live and spend a great deal of time around smokers increase their lung cancer risk as much as 20-30% through secondhand smoke.
5. More than half of lung cancer patients die within one year of diagnosis.

For information and resources to help you or a loved one stop smoking, visit Montgomery County Department of Health and Human Services online or call 240-777-1222. 

• Over 70% of young people who took a screen at mhascreening.org between April and July 2020 mentioned loneliness and isolation as the main things contributing to their struggles. Learn more about #CopingDuringCOVID at mhanational.org/backtoschool.
• Young people continue to be disproportionately affected by COVID19 related mental health issues. Roughly 9 in 10 are screening with moderate-to-severe depression and 8 in 10 are screening with moderate-to-severe #anxiety. Learn more at mhanational.org/backtoschool. #BackToSchool2020
• Chronic loneliness, which many of us are feeling these days due to COVID19, can translate to poor sleep, high blood pressure, greater risk of suicidal ideation, and even alcohol and drug use. Learn more about #CopingDuringCOVID at mhanational.org/backtoschool. #BackToSchool2020
• If your kid or teen seems to be struggling, and it persists, something more serious might be going on. Get screened for mental health at MHAscreening.org. #BackToSchool2020
• Since March of 2020, 83% of 11-to-17-year-olds screened positive or at-risk for #anxiety at MHAscreening. org, and 91% screened positive or at-risk for #depression. Learn more at mhanational.org/backtoschool. #BackToSchool2020 #CopingDuringCOVID
• 61% of teachers said their jobs were always or often stressful and 58% said they had poor mental health due to stress. Debates over reopening and safety concerns are making teachers’ mental health worse. Learn more at mhanational.org/backtoschool.

Although social distancing remains in effect for Thanksgiving, putting a twist on your videochat festivities can offer new ways to make special memories. Research creative celebration ideas, such as planning a family menu and cooking together while videochatting. Coordinate a recipe swap and cook-off. Take a “Zoom 2020 Family Photo.” Have a centerpiece contest. Creativity is key in helping us cherish special times with loved ones even during difficult times.

This animated video from TedEX explains how yoga’s combination of movement and posture, breathing techniques, and spiritual contemplation can benefit one’s health:

• Produce for Better Health – a resource for busy parents, providing recipes, serving ideas, shopping advice, and creative ideas for incorporating more fruits and vegetables into the family diet.
• My Plate – a website from the United States Department of Agriculture (USDA) with information on how to create a personalized eating plan and balance diet with physical activity, including interactive learning tools for adults and children.
• Nutrition Information – a website from the Department of Agriculture with links to a wealth of information on nutrition, food facts, healthy eating, physical activity, and food safety.
• Manna Community Resources – an organization dedicated to ending hunger in Montgomery County through food distribution, education, and advocacy.
• Montgomery County Food Council – an organization working to improve the environmental, economic, social, and nutritional health of Montgomery County, Maryland by making a positive impact on the local food system.

• has a colorectal cancer screening (colonoscopy) starting at age 45
• has the intention and resources to eat a healthy diet filled with fruits, vegetables, and whole grains
• maintains a healthy weight
• is physically active relative to their physical ability
• avoids tobacco and drinks alcohol only in moderation (pertaining to residents of legal age)

In this informative video from Pfizer, Dr. Freda Lewis-Hall discusses the warning signs of colorectal cancer and a young Black woman details her experience being diagnosed with colorectal cancer at the age of 31: