As we age our vision is not as sharp as it was when we were young. I believe computer usage has caused much of the issues with my eyes. Since working at home and utilizing the computer at longer intervals than when I actually was in the office, I find my vision is not as crisp as it once was.
My optometrist recommends you look away from the computer a least every 20 minutes or so to gaze at something in the distance to reduce eye strain. Blue light has become recognized as an issue for our eyes. Scientists state the blue light from electronics is linked to problems like blurry vision, eyestrain, dry eye, macular degeneration, and cataracts. I bought special reading glasses to assist with that issue, and also wear sunglasses to protect my eyes from the sun.
I wonder when I see young children watching movies and cartoons on an iPad or phone how will their vision be affected? Parents are using this technology to entertain the youngest of us.
You may see more children wearing glasses in the future. This remains to be seen. With computers and phones affecting the adult eyes, I can only imagine what is happening to our children.
Did you know your ZIP code determines your health status? Where you live affects your likelihood of life expectancy, if you breathing clean air or develop a chronic disease.
Redlining was outlawed through the Fair Housing Act of 1968 with the passage of the Community Reinvestment Act of 1977, but the evidence of this practice is still present. Look at any city map and you can see this practice in full view.
“The power of the maps was to make discriminatory practices visible and provide a verb for the practice of denying loans to certain areas of our cities — an act we now know as “redlining” (Rogers, 2016).
During the Great Depression, President Franklin D. Roosevelt’s administration created the Home Owners’ Loan Corporation, which not only bailed homeowners out of loans they couldn’t afford but set guidelines for determining which loans it would guarantee in which neighborhoods (Middleton, 2020).
Maps were created for more than 230 American cities, that graded neighborhoods from “A, Best” to “D, Hazardous” to visually represent the security of loans in various neighborhoods and drew red lines around Grade D neighborhoods, where it would not guarantee loans — what we now call “redlining.” (Middleton, 2020).
The guidelines were based on race and ethnicity, land use and housing age. The practice blocked access to credit in neighborhoods where people of color lived.
“In addition to starving neighborhoods of important services and access to credit, systematic segregation depressed land values, making it easy for poorly regulated polluting industries to set up shop or continue to expand in those neighborhoods. Thus poor regulation affects ones health in many ways” (Middleton, 2020).
Do you have your list of foods you love to eat when you are stressed? They probably aren’t good for you, but they sure make you feel better. I love ice cream and chocolate covered pecans, and try to eat them in moderation.
We all know we should exercise to reduce stress but Nelson (2020) recommends six foods we should consume to decrease stress.
Eggs are not only source proteins but also offer tryptophan and vitamin B types, that work effectively in tension management. In this case, vitamin B lowers anxiety and depression symptoms while tryptophan improves your moods and sleep.
Milk contains vitamins D, which is responsible for enhancing happiness while also boosting satisfaction. Another main ingredient is lactic acid, which reduces stress by lowering blood pressure, bringing a calming effect.
Blueberries supply vitamin C; this lowers the adverse effects of stress-causing hormones. When you’re stressed, the stress hormone cortisol causes a reduction of vitamin C. Hence, your body needs a constant supply of vitamin C.
Oatmeal contains complex carbohydrates that are responsible for stimulating serotonin. Serotonin is a neurotransmitter located in the brain, which, when activated, lowers emotional conditions like stress, depression, and others.
Chamomile tea is ideal stress relief food is the flavonoid apigenin, a substance present in this tea that acts as a natural sedative for stress and anxiety management. This healthy food provides great pre-workout energy, helps in coping with menstrual pain, helps you sleep better, help soothe cold symptoms.
Turmeric is a spice that contains curcumin, a compound useful in fighting anxiety and boosting brain health. Turmeric facilitates the processing of omega 3 acids in the body, which further works as anti-anxiety, antioxidant, and ant-inflammation.
Add these food items to your diet to assist with your stress, and do not forget some physical activity. Find an exercise you enjoy. There is no substitute for physical activity.
I try to exercise at least three days per week or more. I participate in various types of exercise to keep me engaged in my exercise routine, this includes walking, weights, Zumba, yoga, Pilates, or bike riding. I find if I start at the beginning of the week I will complete my weekly challenge.
I always feel that I will lose my stamina and interest if I do not maintain my exercise routine. The truth is, once you stop exercising your muscle strength, heart and lung volume, as well as your metabolism can decrease by 50% in three weeks (Rich, 2015). Rich (2015) goes on to say “use it or lose it” is a true statement. However, these changes in body functions depend on ones age, fitness level, length of the break, and the reason for the break in exercise.
Many of you have not been as active as you once were prior to the pandemic. It is spring and time to get active and get in shape. Although I was exercising at home, it did not seem quite enough or satisfying, so I started going to the park and most recently back to the gym.
I hope you are getting some exercise it is imperative we take care of ourselves, physically and mentally. Find an activity that you enjoy, so you can stay engaged and remain healthy and fit.
As we move into spring and summer after a year of social unrest and a pandemic, one has to ask how much more can you take? This is the second week in April of 2021 and so much to process.
There is a trial going on for the death of George Floyd, and now another young Black man Daunte Wright was also killed by police, a high school shooting occurred in Knoxville, Tennessee, a policemen died and a video was released of an army lieutenant being disrespected and sprayed with pepper spray because he did not comply. Thank God he was not killed!
The numerous shootings around the country is concerning. Also, we can not forgot about the terror against Asian Americans related to hate and misunderstanding. On another note, a policeman is lying in state at the Capitol this morning after being killed. These are just the highlights, there are more.
I am tearful and sad, everyday it is a new story. As a mother of two sons, I fear for my children and pray constantly for their safety and wellbeing. Many do not realize this hateful behavior has been going on for centuries. Video has finally substantiated what other communities has experienced since they have landed on these shores from various groups. Actually no one is native of this land but the American Indian and we see how they have been treated.
Mentally it is exhausting and I have had to unplug and stop watching television for my own mental health. I am confused about the continued disregard for black and brown lives in this country with no consequences. As a member of the minority community we can’t change the patterns of the majority, they will have to make the change. That will not happen until they decide that they are finally feed up. But, there is resistance within their group who are fearful that they are losing power and have nothing to add or say about the treatment of others.
Take care of yourself and your family. As we move into summer, and more events occur (and they will), reactions will get more intense and anger and hate will abound. Remember tomorrow is not promised but while you are here be a part of the solution not the problem, because we are all connected.
Mindfulness meditation originates from Buddhist teachings and is good for people who practice alone without a guide.
In mindfulness meditation, you pay attention to your thoughts as they pass through your mind. You don’t judge the thoughts or become involved with them. You simply observe and take note of any patterns. This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings.
Spiritual meditation is used in Eastern religions, such as Hinduism and Daoism, and in Christian faith. This practice is beneficial for those who thrive in silence and seek spiritual growth.
Essential oils are commonly used to heighten the spiritual experience. Popular options include
Focused meditation involves concentration using any of the five senses. For example, you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention. It maybe difficult for beginners.
Try counting mala beads, listening to a gong, or staring at a candle flame.
Although most people think of yoga when they hear movement meditation, this practice may include walking through the woods, gardening, qigong, and other gentle forms of motion. It’s an active form of meditation where the movement guides you.
Movement meditation is good for people who find peace in action and prefer to let their minds wander.
Mantra meditation is prominent in many teachings, including Hindu and Buddhist traditions. This type of meditation uses a repetitive sound to clear the mind. It can be a word, phrase, or sound, such as the popular “Om.”
It doesn’t matter if your mantra is spoken loudly or quietly. After chanting the mantra for some time, you’ll be more alert and in tune with your environment.
Transcendental Meditation is a popular type of meditation. This practice is for those who like structure. It is more customizable than mantra meditation, using a mantra or series of words that are specific to each practitioner.
Also known as body scan meditation, progressive relaxation is a practice aimed at reducing tension in the body and promoting relaxation. This form of meditation involves slowly tightening and relaxing one muscle group at a time throughout the body. A great way to relieve stress and unwind.
Loving-kindness meditation is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others. This meditation is intended to promote compassion and kindness, it may be ideal for those holding feelings of anger or resentment.
It typically involves opening the mind to receive love from others and then sending a series of well wishes to loved ones, friends, acquaintances, and all living beings.
Visualization meditation is a technique focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes or images. Imagining yourself succeeding at specific goals, which is intended to increase focus and motivation. With this practice, use all five senses to add as much detail as possible to your image.
Hopefully you can find a meditation practice that resonates with you. These practices are helpful in reducing stress, promoting inner peace and will boost your mood.
I have always found it difficult to meditate, but continue to try over the years. Apparently there are different types of meditation and it appears I have been mastered one type unknowingly. Who knew!
The benefits of mediation include reconnecting with your emotions, desires, and roadblocks that may be causing you stress (Thole, 2021). Thole, (2021) says meditation helps to center and ground you so you can slow down. Meditation, reduce stress, anxiety, enhances self-awareness, improves sleep, decreases blood pressure, generates kindness, helps controls pain, improves age related memory and helps fight addictions (Thole, E (2021) and Thorpe, M & Link, R. (2020).
References:
Tholes, E. (April, 2021) Whats up with Meditation? Natural Awakenings.
I walk to reduce stress, and clear my mind. It is also a wonderful way to exercise while enjoying nature, especially during this time of limited personal interactions due to COVID 19. I still wear my mask, it keeps my face warm during chilly March days. On some occasions I run but find walking helps me to sort out issues of the day.
Walking is a great way to reduce stress and improve your endurance. This exercise can be enhanced by using weights, or add an occasional run or sprints to increase your intensity. This will improve your muscle strength and stamina. There are also apps available to measure steps and mileage or to assist with guided mediatation.
On some occasions I listen to music but for the most part I enjoy the sounds of nature or the stillness or the day. If you walk in your neighborhood you might be surprised what you notice and appreciate. What ever you choice to do, enjoy it. Walking is great exercise for both your mind and body.
Notice how refreshed you feel when have the intention of enjoying a walk and reflecting on the day.
Reference Jung, 2021. Walking can change your life. Prevention. com. 33
Stretching is so beneficial for the body. As we age we loose our flexibility if we do not actively stretch and remain mobile. When is the last time you sat on the floor, or stretched your arms over your head? Can you touch your toes? You would be surprised how stiff you have become.
The benefits of stretching include maintaining flexibility, strength and preventing injury. Stretching keeps the muscles strong and prevents them from shortening and becoming tight and weak. This will reduce potential injury and muscle strain.
Walking can warm the muscle, and is essential prior to stretching, especially if you are going to engage in vigorous exercise. Consultant your medical professional before starting a exercise regime, especially if you have not exercised lately.
Good luck, stretching and exercise are good for the body!
I love chocolate, ice cream and pastry but try to keep my intake to a minimal. Although experts have said fried food and bread can be the cause of weight gain, excess sugar is on the top of the list. The key is always moderation and exercise.
Too much sugar affects every body system, from head to toe. Consuming too much sugar gives your brain a huge surge of a feel-good chemical called dopamine, which explains why you’re more likely to crave a candy bar at 3 p.m. than an apple or a carrot” (Hughes, 2017). That is why we say its addictive.
Sugar can also cause tooth decay, and increase inflammation in the joints, and affect other internal organs. Although it enhances the taste of food, the chronic effects of too much sugar can be devastating on the body.
Please check out the link below to get the full details of the affects of too much sugar intake on the body. You maybe surprised.
March is Women’s History Month, and this month women are being praised for their contributions. This is the first time I can actually remember this month long celebration, and the emphasis placed on it by the media. The week was first celebrated in 1978, and has since expanded.
Lewis (2020) stated that on February 28, 1980, President Jimmy Carter issued a Presidential Proclamation declaring the week of March 8th, 1980 as the first National Women’s History Week. President Carter’s proclamation read in part:
“From the first settlers who came to our shores, from the first American Indian families who befriended them, men and women have worked together to build this Nation. Too often, the women were unsung and sometimes their contributions went unnoticed” (Lewis, 2020).
That is an under statement, there are so many women who have contributed to our lives and society that have been over looked, due to sex and race. Black women did not receive the right to vote until 1965. Personally I want to show my appreciation to my own mother and first teacher Mary Odessa Turner. My mother was an educator and began her working career as most women in the 1950’s as an elementary school teacher.
Although my mother and I had a difficult relationship, I learned many things from her. She has passed on, but I can appreciate all the lessons she taught me, that include my love of education and the ability to take care of myself. These things were important to her, and she stressed it. Mary was also outspoken and would say things that gave you pause, thus I am my mothers child.
When we are young we do not always appreciate our parents, especially our mothers until we are older or have children of our own. This is when you know you are a full adult, because you may finally understand their concerns. My mother use to say “you made your bed now lay in it”. This refers to your choices and actions and it has always stuck with me.
The pandemic has affected all of our relationships, especially with older friends and family, and it has been stressful for many. As our country opens up after the pandemic, hopefully you will be more appreciative of all your elders especially the women in your circle who have much wisdom to share.
I got my second COVID-19 vaccine this week. As a result I experienced chills, fever, headache and pain at the injection site. Twenty-four hours later I felt fine. I still have pain at the injection site. These minor symptoms should not keep you from getting the vaccine. The virus could be much worse and the outcome could be deadly.
This was also the day my dear friend was laid to rest. She passed away in February from complications of COVID-19. I was notified the same day I received the first vaccine. I was already stressed that day and had trepidations about the long term affects of the vaccine. I was not sure I was doing the right thing. When I found out my friend passed away I was devastated, and cried all day.
In the meantime Texas and Mississippi are planning to lift state mandates and rescind the mask order. Many businesses, schools and healthcare facilities will continue to follow CDC guidelines, but they may have difficulty enforcing the order, since it is no longer a state enforced mandate. The grocery store chain H-E-B indicated that it would no longer require customers to wear masks. As a consumer, I am very disappointed, because it is one of my favorite places to shop.
State data has revealed that less than 7% of Texans have been fully vaccinated. The number of COVID-19 patients occupying hospital beds in Texas has declined steadily since late January. We pray there will not be another COVID-19 surge. Currently Texas is 36th in the country for the number of vaccinated individuals.
On another note the governor of Texas, Greg Abbott, refused help from the federal government to give coronavirus testing to migrants before they are released from federal custody. He said it’s a federal responsibility to screen immigrants coming into Texas. How does that help Texans?
Mississippi is having an issue with water in the city of Jackson. Many individual homes have been out of running water for several weeks. Talk about an infection control nightmare. The state is currently ranked number 46th for the amount individuals being vaccinated.
Can we leave politics out this and take care of people? Contrary to what others believe we are all connected. Although many have no idea what the poor and oppressed are experiencing related to health and wellness. Have some empathy. Do your part to keep your neighbor, and other relatives safe.
Please continue to wear a mask, wash your hands or use hand santizier if water is not available. We are all in this together.
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