Combating voter fatigue and safeguarding mental health during civic engagement
NAVIGATING MENTAL HEALTH AND SELF-ESTEEM WITH
MISS SOUTH CAROLINA 2023
SUCCESS RATES OF IVF: KEY FACTORS AND STATISTICAL OUTCOMES
UNSEEN STRUGGLES: Raising awareness for lupus warriors
We work hard to make navigating your health care easier. Because having the right health insurance means not having to think about it. Helping you give every moment the attention it deserves.
Focus on what matters to you. We’ll help with the rest. That’s the Benefit of Blue®.
38
26 Op-Ed: Combating voter fatigue and safeguarding mental health during civic engagement
38 Navigating mental health and selfesteem with Jada Samuel, Miss South Carolina 2023
68 Unseen struggles: Raising awareness for lupus warriors
72 Success rates of IVF: Key factors and statistical outcomes
Dear Motivated Woman Readers:
Welcome to the Fall 2024 issue of Motivated Woman magazine! This issue features articles designed to motivate and empower our readers to keep going, no matter what health challenges they may encounter.
In this edition, we tackle the complex and often challenging topics of navigating mental health and self-esteem. Understanding and managing our mental health is crucial for our overall well-being, and we hope to provide you with insights and strategies to help you on this journey.
We also examine the effects of civic engagement on our mental health. It's crucial to safeguard your well-being while participating in the voting process. Your involvement is invaluable, and we're here to help you stay committed through the mental exhaustion it may sometimes cause.
We shine a spotlight on lupus, a chronic autoimmune disease that significantly affects women. By raising awareness and sharing stories of those affected, we aim to provide support and foster understanding.
Finally, we address chronic health challenges in Black women, focusing on the unique obstacles and disparities we encounter. By sharing knowledge and resources, we aim to empower you to advocate for your health and well-being.
Motivated Woman magazine is here to support, inform, inspire and motivate you. By sharing stories of resilience and providing encouragement, we can inspire strength and hope in one another. Together, we can overcome any challenge and celebrate every victory. Thank you for being part of our community.
Ask me! Have health questions or topics you would like covered? Connect with me on Instagram: @motivated_woman_org.
PrEP IS FOR WOMEN
What is PrEP?
PrEP stands for Pre-Exposure Prophylaxis. It is a safe and effective daily pill or injectable taken to prevent HIV and can lower your chances of contracting HIV.
Why should women take PrEP?
Women account for 1 in 5 new HIV diagnosis. As of 2019, 18% of newly diagnosed with HIV were women. 227,000 US women are eligible for PrEP but only 10% are taking it.
When does PrEP start working?
Oral PrEP is effective after 20 days for those who have vaginal sex.
Can I take PrEP while pregnant?
Yes. PrEP is safe to take while you are pregnant/ breastfeeding.
Can I take PrEP while on birth control?
Yes. PrEP is safe and does not interfere with your birth control.
Does PrEP protect against other STDs?
No. PrEP does not protect against other STDs. Condoms are the only way to protect against other STDs when sexually active.
How
do I pay for PrEP?
PrEP is covered by most insurance companies and Medicaid. Co-pay cards and drug assistance programs for the uninsured are available.
MOTIVATED WOMAN
FALL 2024
Editor in Chief
Editorial Manager
Content Coordinator
Contributing Writers Photography
Teesa Brunson
Delandous Haynes
Shaquetta Pelzer
Melissa Cunningham, Shavonne
Delbridge, Shawna Dena’, Megan
Freeman, Courtney Johnson, Gwynth
Nelson, Alexandria Smith, Amanda
Wilkerson, Margaret Williams
1083 Photography Studios, Anabasis
Studio/Kirk White, Jeremiah’s
Photography, Carlos Velez, Amanda Upton
Motivated Woman, a biannual magazine, is a leading resource for women’s health illnesses, such as autoimmune disorder, cancer, diabetes, heart disease and obesity. Motivated Woman encourages women to share their remarkable stories of overcoming health challenges they faced to inspire and motivate other women who may be battling those same illnesses.
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The Rural Health and Nutrition team serves South Carolinians through health and wellness promotion, chronic disease prevention and self-management, and policy, systems, and environmental approaches. Check out our website for more information about the projects and initiatives serving South Carolinians. https://www.clemson.edu/extension/health/index.html
Know Diabetes by Heart
Learn about the link between diabetes and heart disease and how to reduce your risk in this free live 1-hour session, offered in English or Spanish.
Contact Danielle McFall at dem@clemson.edu or 864-656-8627 for more information.
This program, offered in English or Spanish helps better manage your diabetes to prevent or delay complications by learning the necessary skills and getting support in this free weekly 1-hour session over the course of 4 months. Join the interest list at: https://clemson.ca1.qualtrics.com/jfe/form/SV_07gV9gl3ZHOAohU
This free program will help parents to learn about the benefits of breastfeeding, keys to effective latch, different breastfeeding positions, how to recognize hunger cues, when your baby is getting enough and so much more!
For more information, contact Paris Mebane at: psmeban@clemson.edu
Register for Individual Classes at: https://form.jotform.com/222006519360144 or Group Classes at: https://www.eventbrite.com/e/breastfeeding-101-tickets-672579672907
Healthy Options Program (HOP)
Looking to address health disparities related to nutrition, physical activity or obesity, HOP assesses community needs in context of the current food and physical activity environment, identifies, supports, and implements strategies that optimize healthy food access and safe accessible physical activity
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A CORONER DETERMINED TO INVESTIGATE LIFE IN THE FACE OF DEATH
By Shavonne Delbridge
Nadia Rutherford was elected as the coroner of Richland County, South Carolina in 2020, marking a historic achievement as the first African American female to hold this position. She immediately immersed herself in the responsibilities of her role, dedicating significant time and attention. However, in April 2022, a routine mammogram became a pivotal moment in her life as a healthcare professional. Originally scheduled for 2021 but delayed due to her commitments as coroner, the mammogram finally took place after a year-long wait.
For this healthcare provider, being on the other side of the stethoscope was both eye-opening and empowering. "As a nurse practitioner, I often preach about the importance of prioritizing health. Yet, I found myself neglecting my own well-being amidst the chaos of a new office," she shared candidly. The journey began with a sensation similar to milk letdown, initially dismissed as trivial and a normal part of aging.
Returning for the rescheduled mammogram in April, she found herself confronted with an unexpected urgency. "Immediate urgent follow-up needed," read the on-line medical chart notification, sending shivers down her spine. "I knew my health was at stake, and I wasn't going to take any chances," she said. She refused to leave the office until the necessary biopsy was scheduled.
malignancy, but early detection proved to be her saving grace. "I was diagnosed with a precursor to invasive cancer, caught just in time for curative surgery," she said.
Rutherford further said one of the misconceptions surrounding cancer treatment is the belief that chemotherapy and radiation are always necessary. The reality is that surgery alone can sometimes be curative. This misconception overlooks the importance of individual choice and empowerment in treatment decisions.
plan was empowering, giving her a sense of control over her body amidst a situation she had no control over. This autonomy helped her navigate her journey with confidence and determination.
As a nurse practitioner, I often preach about the importance of prioritizing health. Yet, I found myself neglecting my own wellbeing amidst the chaos of a new office. Cancer doesn’t discriminate, but access to timely care can make all the difference.
The biopsy revealed the presence of
For this survivor, having the ability to choose her treatment
Soon after her double mastectomy, she experienced the most challenging aspect of her breast cancer journey: enduring excruciating pain that followed her surgery. The procedure took eight hours, and the pain was intense and persistent. She recalls relying heavily on pain medication just to cope.
“I could not feed myself; I
Naida Rutherford
Rutherford with Motivated Woman editor, Teesa Brunson, during a program celebrating women leaders
Early detection saved my life, and I'll spend the rest of my days ensuring others have the same chance at survival.
her mortality. The experience of being bedridden and dependent after surgery made her reevaluate her purpose and commitment to living boldly in alignment with her faith. Grateful for her second chance at life, she now embraces every opportunity and pursues her dreams with unwavering determination.
with her boys, touched her deeply, strengthening their bond even further.
couldn't take a shower; I couldn't comb my hair or brush my teeth on my own. It was like being a baby again; you can only move your arms like in this kind of T-Rex Zone, and it hurt horribly.”
Rutherford highlights the lack of attention given to the post-mastectomy journey. While breast cancer treatment is often discussed, there's insufficient focus on managing pain and addressing the challenges of adjusting to physical changes, self-image and self-esteem following surgery. This underscores the need for more comprehensive support and resources to help women navigate the physical and emotional aspects of surviving and striving after a mastectomy.
Her diagnosis profoundly shifted her perspective on life and priorities. As someone who regularly witnesses death as a coroner, she believed she was living life to the fullest until cancer forced her to confront
Her most memorable milestone from the breast cancer journey was the first day she felt like herself again. Being able to drive, do her hair and go for a walk, without debilitating pain, marked a significant turning point. Though she still experiences occasional bad days, they are rare compared to the past, allowing her to embrace moments of normalcy and gratitude for her recovery.
Rutherford reflects on how her family played a crucial role in providing support and comfort. Shielding her children from the distressing sights of her treatment, her ex-husband stepped up admirably, ensuring they were well cared for while she focused on recovery. Despite facing challenges, her boys showed their love and support in their own ways, bringing her flowers, spending time with her and sharing moments of laughter and joy.
Additionally, with a group of dedicated friends rotating to stay with her, ensuring she was never alone, they became her unwavering pillars of support. Rutherford said their acts of kindness, from organizing schedules to sleepovers
The disparity in cancer outcomes among Black women weighs heavily on Rutherford’s mind. "Black women die of cancer at alarmingly higher rates, often due to delayed diagnosis," she said. Her resolve to share her story stems from a deep-seated belief in the power of knowledge and advocacy.
Therapy has been instrumental in navigating the emotional aftermath of cancer, providing a space to address body image concerns and fears about acceptance from future partners. While grappling with the idea of potential scarring and body changes, she emphasizes the importance of seeking therapy to process these feelings effectively. Complementary therapies, such as physical therapy and lymphedema massages, have also played a role in her healing journey, offering relief from post-mastectomy complications. Recognizing the value of professional counseling in addressing complex emotions, she advises against toxic positivity and encourages others to seek support from trained professionals who can provide empathy and guidance.
Reflecting on her experience, she underscores the importance of listening to one's body and advocating for oneself. "Cancer doesn't discriminate, but access to timely care can make all the difference," she said. Her journey
Rutherford became the first African American and first woman coroner of Richland County in South Carolina
I could not feed myself; I couldn't take a shower; I couldn't comb my hair or brush my teeth on my own. It was like being a baby again.
serves as a beacon of hope and a reminder of the transformative power of early detection.
In her own words, "Early detection saved my life, and I'll spend the rest of my days ensuring
others have the same chance at survival."
In the face of life's challenges and cancer treatments, her singular motivation is clear: she wants to live. With unwavering determination, she strives to embrace life boldly and fulfill the dreams she has imagined for herself. Gratitude, humility and self-belief have become pillars of her resilience, eradicating selfdoubt and impostor syndrome from her mindset. She now prioritizes herself and sets clear boundaries, valuing her health and well-being above all else. Reflecting
on her journey, she acknowledges her newfound strength and resilience, attributing it to her experiences of overcoming past hardships. Now she boldly approaches conversations about cancer with openness, sharing her story to raise awareness and encourage others to prioritize early detection.
In essence, amidst the challenges and trials of her journey, she finds solace in the positive changes and silver linings that have emerged, knowing that her experience has had a meaningful impact on others' lives.
As women, we have a tendency to put our own needs last. But there are times that can jeopardize your health and your future. That’s why NoDrama.org offers eight birth control options, all free or low-cost. With virtual appointments, live chat and prescriptions by mail, it’s never been easier to give your life the priority it deserves.
Rutherford spearheads several initiatives for the community.
When two lines immediately popped up, the feeling of shock, amazement and elation that filled my body was unexplainable. I vividly remember crying tears of pure joy. A dream so precious, I dare not even speak, was unfolding!
room where a tumor the size of grapefruit was discovered. Within the week, I was having surgery to have the tumor and my left ovary removed. I was diagnosed as having a benign teratoma and polycystic ovary syndrome (PCOS). I began taking medications to help with insulin resistance caused by PCOS, and in a year, I had lost over 100 pounds.
Melissa Cunningham’s life seems like a picture-perfect story: a happy marriage of nearly 25 years, two wonderful children and a close-knit family. But beneath this seemingly perfect exterior lies a powerful narrative of hope, loss and resilience. Melissa shares her journey through the joys and heartbreaks of motherhood, including the profound impact of miscarriages that deeply affected her heart and life. Her story is a testament to the strength and unwavering faith that guided her through the darkest times, ultimately leading her to a place of gratitude and fulfillment with her beautiful family. the ultrasound over 48 hours. That morning was the beginning of the inevitable.
I am Melissa. I have been happily married for nearly 25 years and blessed with two children. I live in a small town in very rural West Virginia. On the outside, if you see my family and I out, it probably looks like a normal family: Mom, Dad, big brother and baby sister. That’s the image that is projected. On the inside, in my mind’s eye only, lives another life. A reality so brief that it never got the chance to be. A small glimpse of what life would look like with the desperately wanted babies that ended in miscarriage.
I married very young, at age 20. Ten months to the day later, my son was born. The words fertility or infertility meant nothing to me.
Within months of having my son, my periods grew extremely heavy and prolonged. My cycle would last for weeks, and then months. Countless doctors told me nothing was wrong. The possibility of any further children seemed non-existent. I prepared myself for a life with only one child, although my heart ached for many.
In early 2009, I woke up to extreme pain and menstrual bleeding. I rushed to the emergency
In the beginning of January 2012, I realized that my now very regular period was a week late. I laughed at how crazy I was, taking a pregnancy test. When two lines immediately popped up, the feeling of shock, amazement and elation that filled my body was unexplainable. I vividly remember crying tears of pure joy. A dream so precious, I dare not even speak, was unfolding! We laughed as we ordered, my then nearly 13-yearold, son an adult sized Big Brother T-shirt.
I called immediately and made my first obstetrician-gynecologist (OBGYN) appointment. I had never been so sick in my life. All foods were vile. All smells were evil. I was so tired. The OBGYN was booked, and my appointment date was over a month away. Early in the morning hours, just a few weeks after seeing those two lines, I noticed a bright pink discharge. I called and was seen later that morning. The ultrasound technician tried her best as she asked more than once what my dates were, hoping she had heard wrong. We took labs and repeated
A little piece of that family that would have been, that lives in my mind’s eye only, was no more. This unexpected pregnancy only kindled the desire for more children in me. The knowledge
that I could and had gotten pregnant was all the motivation needed. After six months of not conceiving, I made a follow-up appointment. I was given clomid, a medication commonly used to treat infertility in women. We did this for several months with no success. My OBGYN decided
My family, when seen out and about, looks and feels
complete, and it is. Through faith in God, I have withstood, and God has afforded me a beautiful family that I am so grateful for. Sometimes in the corner of my mind though, I can see two little ones, twelve and ten now, and know that their life although fleeting, changed me.
McKenna (daughter) and Melissa, Easter 2024
Melissa and her children McKenna and Trenton, Mother's Day 2023
The same ultrasound technician I had seen two years prior took a long breath and left the room. My doctor, with tears in his eyes, informed me there was no heartbeat. The scream that left my body was guttural. Never have I felt so incomplete, broken or alone.
that I was a good candidate for intrauterine insemination while still using clomid. My insurance covered no heroic fertility measure. I did not care.
On a cold late November Saturday, I had the procedure to inseminate. Right before Christmas 2013, my husband and I made the announcement on social media. “Merry Christmas from our house to yours” with a blurry ultrasound image that received hundreds of likes. Christmas was wonderful. I felt so renewed and could imagine a tiny baby in my arms the next year. Everything felt so right; my labs were amazing, and the baby’s heartbeat was steady and strong.
On January 2, 2014, I had a doctor's appointment. Before heading upstairs, I stopped downstairs in the building to use the restroom. To my shock, I saw a significant amount of bright red blood. I screamed and called my mom, who was waiting for me in the lobby. By the grace of God, I did not collapse despite feeling the weakest I had ever felt. I managed to shakily tell the receptionist that I needed to be seen urgently. The same ultrasound technician I had seen two years prior took a long breath and left the room. My doctor, with tears in his eyes, informed me there was no
heartbeat. The scream that left my body was guttural. Never have I felt so incomplete, broken or alone.
My sanity teetered the week that followed. Joy seemed so distant. God, who I know and serve, felt like a betrayer. My husband felt pain, but I was angry because he did not show the level of grief that I wanted him to. Within a few weeks, pieces of mail trickled in. Each bill was a bitter reminder of what should have been. “Treatment of miscarriage” as a diagnostic code took my breath. I can still see the green and white letters and feel the bile churning in my throat with the harshness.
I could never pursue infertility treatment again. The pain and burden on my body and sanity were far too great. My son graduated from high school in 2018. In 2022, we adopted a nine-year-old little girl, who we now know was hand-picked just for us by God. My family, when seen out and about, looks and feels complete, and it is. Through faith in God, I have withstood, and God has afforded me a beautiful family that I am so grateful for. Sometimes in the corner of my mind though, I can see two little ones, twelve and ten now, and know that their life although fleeting, changed me. Their laughter will never grace this Earth, but my heart will hold them forever.
Adopt a teen. You can’t imagine the reward. Who adopted who?
Melissa, Jason (husband) and Trenton (son), Fall 2012
OP-ED:
HOW POOR SLEEP HABITS AFFECT WOMEN’S HEALTH AND WELL-BEING
By Megan Freeman
Many people are unaware that tossing and turning at night or lying awake for more than 30 minutes can lead to serious health issues in women. The Sleep Foundation estimates that women are 40% more likely than men to experience insomnia during their lifetimes. Insomnia can negatively impact health and wellbeing, impair a person's ability to perform daily tasks and affect their relationships and overall quality of life.
Did you know that sleep deprivation can lead to higher insulin and blood sugar levels,
increasing the risk of Type 2 diabetes? According to a survey by the National Sleep Foundation, two-thirds of women reported experiencing sleep problems several nights a week monthly. Sleep deprivation has also been linked to an increased appetite.
A Duke Health study found that women who are poor sleepers tend to be more overweight than men with similar sleep problems. Women have long faced body image issues, exacerbated by media portrayals that suggest they must look a certain way and maintain a specific body weight. Today, with
the influence of supermodels and plastic surgery enhancements, these pressures can lead to selfimage issues.
When women feel they do not "fit the bill," it can result in sleep loss, weight gain and episodes of depression. Who knew that poor sleep could be so dangerous, making women more susceptible to a range of troubling health issues? For example, studies show that about twice as many women as men will experience depression in their lifetime.
Menstrual cycle issues can also disrupt sleep patterns in both women and teen girls. Cramping and bleeding can affect sleep and mood. According to UT Southwestern Medical Center, hormonal changes in teen girls can make them feel sleepy, while natural sleep cycle shifts signal their brains that they need less sleep. Although teens don't require as much sleep as children, they still need adequate rest to perform well in school, maintain relationships and participate in extracurricular activities.
As we know, women's wellbeing is extremely important, and women generally need more sleep than men. According to
Baptist Health, due to the various changes women's bodies undergo, including monthly hormone fluctuations, pregnancy and menopause, women may need up to 20 minutes more sleep per night than men, which is significant.
Although certain non-habitforming medications are available, there are many non-medical options women can take to improve sleep habits. Even in the busy lives of women as caretakers, workers and barrier-breakers, they can follow these recommendations below from the Society of Behavioral Science.
• Keep a regular bedtime and wake-up time.
• Limit the activities you do in bed to just sleeping.
• Limit exposure to anxietyinducing news, pandemicrelated or otherwise.
• Exercise regularly during daylight hours.
• Spend some time each day in natural sunlight.
• Do some relaxing activities before bedtime, such as reading a book or doing yoga.
• Avoid looking at screens 30 minutes before bedtime.
• Eat your last food of the day 2 hours before bedtime to prevent sleep disruption and avoid drinking alcohol or caffeine.
• Only go to bed if you’re feeling sleepy.
• Keep the bedroom quiet, dark, and at a comfortable, cool temperature.
• If you nap during the day, limit the nap to only 30 minutes.
• Do not toss and turn. If you cannot fall asleep, get up and do a laid-back activity (like reading) in dim light until you start to feel drowsy.
Better sleep is something that can be worked on immediately. It will take time and effort to break poor habits, but ultimately it will lead to a healthier and happier life. Implementing good sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine and making your sleep environment comfortable, can significantly improve your quality of sleep. Additionally, being mindful of your diet and exercise habits, as well as managing stress, can further enhance your sleep quality. By prioritizing sleep and making these changes, you can improve your overall well-being and enjoy the benefits of better rest.
Megan Freeman earned a Doctorate of Strategic Leadership Degree with a concentration in leadership coaching from Regent University. She is the founder, owner and CEO of Leadernificent LLC, an organizational development business.
Implementing good sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine and making your sleep environment comfortable, can significantly improve your quality of sleep.
WAYS TO STAY HYDRATED
Dehydration can actually make your blood pressure drop to dangerously low levels. When this happens, your body goes to work to try to correct it. But in doing so, your body can overcorrect and make your blood pressure skyrocket.
- Cleveland Clinic
Here are some innovative and delicious ideas to help you meet your daily water intake goals and improve your overall well-being.
1. INFUSE YOUR WATER WITH FLAVOR
Plain water can get boring, but adding natural flavors can make it more appealing. Try infusing your water with a variety of fruits, vegetables and herbs. Here are some delicious combinations to get you started:
• Cucumber and Mint: Refreshing and cool, perfect for a hot day.
have high water content, making them perfect for hydrating snacks. Here are some great options:
• Cucumbers: Composed of about 95% water.
• Watermelon: About 92% water and naturally sweet.
• Oranges: Juicy and packed with vitamins.
• Celery: Crisp and refreshing, with around 95% water.
Incorporating these into your diet can help you stay hydrated while also providing essential nutrients.
3. ENJOY HERBAL TEAS
Herbal teas are a fantastic way to increase your water intake while enjoying different flavors. Unlike caffeinated teas, herbal teas are hydrating and come in a variety of flavors. Try chamomile, peppermint or hibiscus tea. Drink them hot or cold, depending on your preference.
4. EAT HYDRATING FOODS
• Yogurt: Especially Greek yogurt, which contains a high amount of water.
5. USE A HYDRATION APP
Technology can help you stay on track with your hydration goals. There are several apps available that remind you to drink water and track your intake. Some popular options include:
• Hydro Coach: Tracks your water intake and provides personalized recommendations.
• Plant Nanny: Combines
hydration tracking with a fun plant-growing game.
• WaterMinder: Simple and effective, with customizable reminders.
6. TRY COCONUT WATER
Coconut water is not only hydrating but also packed with electrolytes, making it an excellent choice after a workout or on a hot day. It's a natural alternative to sports drinks and can help replenish lost fluids and minerals.
Healthcare providers don’t recommend beverages containing alcohol or caffeine for optimal hydration. These fluids tend to pull water from your body and promote dehydration. Fruit juice and fruit drinks may have too many carbohydrates and too little sodium, and they may upset your stomach.
– Cleveland Clinic
Staying hydrated is crucial for maintaining good health. Water plays an essential role in various bodily functions, including digestion, circulation and temperature regulation. It also has a significant impact on mood stabilization, as proper hydration helps maintain brain function and energy levels. Despite its importance, many people find it challenging to drink enough water throughout the day, which can lead to dehydration and its associated health issues.
• Strawberry and Basil: A sweet and aromatic twist.
If you’re looking for creative ways to stay hydrated, you’re in the right place. Incorporating fun and tasty methods to increase your water intake can make hydration an enjoyable part of your daily routine. From infusing water with natural flavors to snacking on hydrating foods, there are numerous strategies to ensure you’re drinking enough water.
• Lemon and Lime: A classic, zesty combination.
• Watermelon and Rosemary: A unique and flavorful mix.
Simply add your chosen ingredients to a jug of water and let it sit for a few hours in the fridge to allow the flavors to blend.
2. MAKE HYDRATING SNACKS
Many fruits and vegetables
Certain foods can significantly contribute to your daily water intake. Here are some hydrating foods to include in your meals:
• Soups and Broths: These can be very hydrating, especially if they are brothbased.
• Smoothies: Blend your favorite fruits and vegetables with water or coconut water for a hydrating and nutritious drink.
7. DRINK WATER WITH MEALS
Make it a habit to drink a glass of water with every meal. This not only helps with hydration but also aids in digestion. If you find it hard to remember, keep a water bottle on the table as a visual reminder.
10. ADD A SPLASH OF JUICE
8. SET HYDRATION GOALS
Setting small, achievable hydration goals can motivate you to drink more water. For example, aim to drink a glass of water every hour or set a goal to finish a certain number of bottles by the end of the day. Reward yourself for meeting these goals to keep yourself motivated.
9. USE A FUN WATER BOTTLE
Having a water bottle that you enjoy using can make a big difference. Choose a bottle with a design or color you love, and consider one with markers for hourly goals. This can serve as a visual reminder and make drinking water more enjoyable.
sweet, add a small splash of your favorite juice to a glass of water. This can give you the flavor you want without the extra sugar and calories of a full glass of juice. Staying hydrated doesn’t have to be a chore. By incorporating creative and enjoyable methods into your routine, you can transform hydration from a mundane task into a delightful experience. With these creative and fun ideas, you can easily meet your daily water intake goals and enjoy the process. By adopting these strategies, you'll not only ensure proper hydration but also enhance your overall well-being. Your body will thank you for it, as staying well-hydrated supports vital bodily functions and promotes better health.
If you’re craving something
HEALTHY DISH
This issue’s healthy dish comes from author and chef Christine C. Preston, who enjoys serving, encouraging and spreading love. She embraces the opportunity to share clean meal ideas with loved ones. Christine’s recipe book, "Clean Plate, Fresh Slate," was created after she began her weight-loss journey in May 2020. "Clean Plate, Fresh Slate" is available on Amazon.
Salmon Spinach Wrap
INGREDIENTS:
• 1 skinless salmon filet
• 1 gluten free spinach tortilla wrap
• ½ cup sliced red bell pepper
• ½ cup of fresh spinach
• ½ cup diced red onion
• ½ cup of shredded cheese of your choice
• banana peppers
DIRECTIONS:
• Season the salmon on both sides.
• Heat olive oil in skillet and add sliced red bell peppers and sauté.
• Add salmon to the pan, and sear for four minutes on both sides.
• In a separate pan, spray olive oil cooking spray and heat; then place spinach wrap in pan, browning on both sides.
TO ASSEMBLE:
• Place shredded cheese on spinach wrap, then add salmon, red bell peppers, fresh spinach and red onions, sprinkle with sea salt and pepper and add banana peppers.
OPTIONAL:
• Fold wrap, spray with olive oil cooking spray and place in oven on 350 degrees for five-to-seven minutes to melt the cheese.
OP-ED: Combating voter fatigue and safeguarding mental health during civic engagement
By Amanda Wilkerson
AMPLIFYING THE POWER OF BLACK WOMEN VOTERS
In the past, the start of the presidential election season was a rallying cry for civic participation, particularly resonant for African Americans who secured voting rights only a few decades ago. Yet, in today's political climate, there's a notable exhaustion among voters and a stark divide in civic engagement across generations. The anticipation of elections is marred by voter apathy and the consequential impact of election results on different demographic groups. Modern political tactics such as mobile texts and social media discourse only intensify this growing sense of voter fatigue.
It is crucial to navigate the election whirlwind without faltering, given the pivotal role this year's election will play in upholding American democracy. This is especially true for Black female
voters, who have historically led the charge for their communities and the very essence of democracy. To address this challenge, I present three tactics that can help Black women voters avoid succumbing to the pressures of voter fatigue.
THE HISTORICAL SIGNIFICANCE OF CIVIC ENGAGEMENT
The historical significance of the presidential election season as a catalyst for civic engagement,
especially for African Americans gaining voting rights, cannot be overstated. For many years, Black people were not born with inalienable rights in this country; they had to fight to access the rights that others secured through their birthright. Presently, after many years of being the vanguards of securing those rights, voter exhaustion has set in. This exhaustion has little to do with the
act of voting itself and more with the disappointment of seeing minimal change in their life circumstances despite their votes.
Further, the call to vote regardless falls short of addressing the quiet storm brewing among voters questioning the tangible impact of their participation. Voter apathy and the varied impacts of election outcomes on different demographic groups, exacerbated by contemporary political tactics, have become problems worth serious consideration.
THE IMPORTANCE OF NAVIGATING ELECTION FATIGUE
the nation in a way that resonates with their lived experiences. This kind of commentary speaks less to the problems we want addressed in our communities and more to campaigners' strategies for winning our votes. Are they considering the quality of our children's schools, the cost of post-secondary education or the rising price of groceries?
Securing our vote by focusing on who we vote for rather than why is problematic.
As a tactic, we must prioritize listening to information that addresses our concerns and how
As a tactic, we must prioritize listening to information that addresses our concerns and how elected officials will respond to them. Many times, voters are inundated with information persuading them to vote, but it is equally important to receive information that educates us about issues critical to us.
It is crucial to navigate the election whirlwind without faltering. This is especially true for Black female voters, who have historically led the charge for their communities and the very essence of democracy.
Despite this fatigue, it is crucial not to let it hinder our ability to vote. Elections are a way to safeguard current rights amid political and policy challenges. Diminished engagement can harm the Black community by reducing elected officials' responsiveness to our concerns, be they health, education or environmental quality. Participating in democracy comes with the responsibility to preserve the power we have fought for.
STRATEGIES TO COMBAT VOTER FATIGUE
So what should we do? Instead of merely posing this question, we must consider actions within the context of credible information, targeted activism and meaningful dialogue. Listening to the news, I heard reporters claim that Black voters might not turn out because they are unsure why Kamala Harris, a woman of color and a symbol of progress, faces challenges in leading
elected officials, like Vice President Harris, will respond to them. Turnout is a campaign tool, but we need to focus on how officials will govern. Consuming credible information from reliable sources is crucial to staying informed. Many times, voters are inundated with information persuading them to vote, but it is equally important to receive information that educates us about issues critical to us.
Another tactic is to engage in activism. Some of us have become overly reliant on being told who to vote for. Get active: what resonates with you? Whose position aligns with your concerns? Once you can answer these questions, volunteer to effect change, placing yourself at the center of that change.
Lastly, fostering community connections is essential. Build
networks with like-minded individuals, share experiences and resources and engage in dialogues addressing concerns and potential solutions. Fatigue sets in when we become complacent with our rights, so active civic engagement is vital.
EMBRACING OUR ROLE IN SHAPING DEMOCRACY
In November, the political landscape will open up for voters across the country, especially within our community. Whether voting for city and county commissioners, state legislators or the next president, our vote is crucial. We cannot afford to be lethargic with voting. Black women, as vanguards committed to ensuring the success of our people, must consider the powerful tactics shared here. Engage actively to shape the future of democracy by overcoming fatigue and
participating fully in the electoral process. Together, let's lead the charge and make our voices heard, ensuring that our communities thrive and our rights are protected.
Amanda Wilkerson, Ed.D., an assistant professor at the University of Central Florida, excels in blending academic excellence with social advocacy. Her research, focused on K-20 student achievement, aims to elevate the human condition. With many peer-reviewed publications and editorial contributions to leading presses like Springer's Palgrave Macmillan, her influence is profound.
A Florida A&M University alumna, she holds a bachelor's in political science and a master’s in applied social sciences. Wilkerson has secured significant research grants, including one from the National Science Foundation, to study the political socialization of Black youth at HBCUs.
Palmetto State’s First & Only Civil Rights History Museum
Reverend Joseph A. DeLaine, a courageous, fearless, faithful man of integrity, was the impetus behind the Clarendon County Briggs petitioners. After this case combined with four others led to Brown v. Board of Education, he frequently became a target and received death threats. In 2004, President George Bush awarded DeLaine, Briggs and Pearson, the Congressional Gold Medal for their efforts which overthrew the 1896 Plessy v. Ferguson and ‘separate but equal’ doctrine and legal segregation; all this years and months before the better known MLK, Rosa Parks, and Montgomery Bus Boycott. This history and legend rightfully places South Carolina as the birthplace of the Civil Rights Movement.
Now Accepting On-Site Appointments Telephone: 803-531-1662/803-347-8001 for additional information. Orangeburg, South Carolina
CHRONIC HEALTH CHALLENGES
IN BLACK WOMEN: PREVENTION, SCREENING AND LIFESTYLE CHANGES
Access
The statistics of the Centers for Disease Control and Prevention mentioned that surprisingly six out of 10 persons in the United States are suffering from a chronic health condition and four out of 10 have even more than one chronic health condition. Black women account for a major proportion of the U.S. population and unfortunately, they have more chances of dying from these chronic health conditions compared to their White counterparts or women of other races.
Although other races are also impacted by chronic health conditions, Black women are the most significantly affected by heart disease, cancer and stroke. What could be the reason for this? Various lifestyle factors play a critical role in making anyone susceptible to these diseases, and the same is true for Black women. While race is a factor, neglecting healthy lifestyle habits can significantly compromise their health, wellness and quality of life, potentially leading to early death.
HEART DISEASE
Heart disease is the leading cause of death for Black women, accounting for approximately 23% of deaths among non-Hispanic Black women each year, according to studies. When the heart does not function properly and cannot pump effectively, the entire system collapses. Some women are born with congenital heart disease, but most develop it over their lifetime. If you are obese and engage in little physical activity, managing your health condition will be difficult.
Hypertension and diabetes, along with heart issues, contribute to many of these deaths. However, having heart disease does not mean you cannot live a long and healthy life. Regular screenings, such as blood pressure and Body Mass Index (BMI) checks, are crucial for combating heart disease. Your doctor can advise how often you should have these screenings done. Additionally,
adopting a healthy lifestyle is essential for preventing and managing heart issues.
CANCER
The second leading chronic health condition and major cause of death among Black women is cancer. Cancer involves the rapid growth of abnormal cells in the body, which can lead to illness and potentially death if not treated promptly. The most common cancers among Black women are breast, lung and colon cancer.
Nearly 22% of Black women die from cancer each year. Those with a family history of cancer are at an increased risk of developing the disease. Additionally, poor
access to public health and healthcare services contributes to this issue. Colon and lung cancer can also be caused by unhealthy lifestyle habits such as drinking alcohol, smoking and eating excessive red meat.
Timely cancer screenings are essential for early detection and effective treatment. To examine one’s family history of breast cancer and detect genetic mutations such as BRCA1 and BRCA2, women aged 50-74 should have mammograms twice a year.
For lung cancer, consider an annual lung scan if you are aged 50-80, smoke 20 or more packs per year or have quit smoking within
the last 15 years. For colorectal cancer, get a colonoscopy as recommended by your healthcare provider. Early detection in each of these cases can significantly impact life expectancy. Additionally, making healthy lifestyle changes such as drinking less alcohol, quitting smoking and eating a balanced diet can help reduce your risk of developing cancer.
STROKE
The third leading chronic health condition affecting Black women is stroke. Although less than 7% of non-Hispanic Black women die from strokes each year, they are still at a 50% higher risk of having a stroke compared to their
to quality healthcare and education plays a vital role in empowering Black women to take charge of their health and make informed decisions.
Heart disease is the leading cause of death for Black women, accounting for approximately 23% of deaths among non-Hispanic Black women each year.
White counterparts.
A stroke occurs when blood flow to your brain is interrupted due to a blood clot or a tear in a blood vessel, depriving the brain of oxygen. If a clot made of plaque or fat cells reaches your brain, it can cause a stroke. Mini-strokes, or transient ischemic attacks, are warning signs of a full stroke. It's crucial to focus on preventative measures immediately.
Preventive measures for stroke are essential to reduce the risk and ensure overall health. Key strategies include maintaining a healthy diet rich in fruits, vegetables, whole grains and lean proteins while limiting salt, sugar and unhealthy fats. Regular physical activity, such as walking, jogging or swimming, can help manage weight and improve cardiovascular health. Avoiding smoking and limiting alcohol consumption are crucial, as both can significantly increase stroke risk. Monitoring and managing chronic conditions like high blood pressure, diabetes and high cholesterol through regular checkups and medication adherence is vital. Additionally, managing stress through relaxation techniques, adequate sleep and a balanced lifestyle can further reduce stroke risk.
Overall, prioritizing regular health screenings and adopting healthier lifestyle habits can significantly improve the wellbeing and life expectancy of Black women. By focusing on preventive care and early detection, they can better manage and mitigate the risks associated with chronic
conditions such as heart disease, cancer and stroke. Access to quality healthcare and education about these health issues also plays a vital role in empowering Black women to take charge of their health and make informed decisions. Through these combined efforts, the disparities in health outcomes can be reduced, leading to a healthier future for Black women.
THE IMPORTANCE OF SECOND OPINIONS AND RESILIENCE A CONVERSATION WITH STEVEN FULTON
Seeking a second opinion is crucial for both women and men when facing medical decisions. Beyond ensuring comprehensive care, it serves as a safeguard against misdiagnosis or overlooked treatment options. Steven Fulton, a vibrant native of Columbia, South Carolina, narrowly avoided becoming a victim of misdiagnosis.
Always driven by his passion for media, Steven began his career at a local radio station, balancing his time between work and studies. After earning his degree from Benedict College in 2017, Steven secured a full-time position at the radio station, quickly transitioning to television. His talent and dedication were soon recognized, leading him to a producer position on a lifestyle television show at the largest station in Columbia.
Steven's life was coming together seamlessly until a shocking diagnosis threatened to derail everything. He was diagnosed with heart failure and initially told he would need a heart transplant. Devastated by the news, he sought a second opinion. This critical decision changed his fate. The new medical team determined that, given his overall good health, a defibrillator would suffice, sparing him from the need for a new heart and the aftermath that comes with a heart transplant. This second opinion not only saved his life but also allowed him to continue his flourishing career in media.
Shavonne Delbridge, contributing writer for Motivated Woman magazine, recently sat down with Steven to learn more about his journey and his advice for others who may be in a similar situation.
SD: Can you describe your initial reaction upon learning you were experiencing heart failure?
SF: Shocked and nervous for sure. My mind started racing.
SD: How has this diagnosis impacted your daily life and routines?
SF: I have to be more disciplined with my daily routines, making sure I’m eating at decent times and taking my meds around the same time every day.
SD: What were some of the early symptoms that prompted you to seek medical attention?
Always listen to your body. I used to be the type to keep pushing until my body forced me to sit down. Now, I can sense when I'm doing too much or if a situation is too overwhelming, and I'm able to take a break or move on.
like undergoing surgery for the defibrillator implantation?
SF: It was tough at first because I didn't really understand what was happening and didn't feel like it was actually fixing my condition. However, the surgery was straightforward, my surgeon took his time, and based on my recovery, I think I’m in great shape now.
SD: How did you feel when you were informed that you were too healthy for a heart transplant?
SF: Blessed and Highly Favored. I was glad to not have to go through that whole process. It was going to be a hardship for my family.
SD: Have you had to make any significant lifestyle changes following your diagnosis?
SF: Focusing on myself and listening to my body more.
else is going through something more difficult, so I’m blessed and thankful.
SD: What advice would you give to others who may be facing similar health challenges?
SD: Can you describe the role of your support system in helping you through this journey?
SF: Listen to doctors, pray and do what’s best for you.
SD: How do you prioritize self-care and manage stress in your day-today life?
SF: I was having trouble sleeping. I coughed throughout the night and wouldn’t find any relief until I coughed up fluid.
condition so far?
SF: Honestly, no challenges currently.
SD: Can you share any challenges you've faced in managing your
SD: What was your experience
SD: How do you stay positive and motivated while dealing with such a serious health issue?
SF: I always consider that it could be worse and remember that someone
SF: My village is full of rockstars, starting with my mom. Despite her own health conditions, she pushes through for me no matter what.
The rest of my family, friends and even coworkers are there for me whether I'm in good spirits or not. They know exactly what to do and say to make the darkness go away.
SF: Always listen to your body. I used to be the type to keep pushing until my body forced me to sit down. Now, I can sense when I'm doing too much or if a situation is too overwhelming, and I'm able to take a break or move on.
Steven Fulton participated in the Midlands Heart Walk after being diagnosed with congestive heart failure.
My motto for life after losing a good friend of mine and going through this experience has become ‘JUST KEEP LIVING.’ No matter what life throws at you… just keep living.
SD: Have you found any particular coping mechanisms or strategies that have been helpful for you?
SF: Talking with God more, walking by the river and embracing peaceful moments have been instrumental in my journey.
SD: How has your perspective on life changed since receiving your diagnosis?
SF: My motto for life after losing a good friend of mine and going through this experience has become “JUST KEEP LIVING.” No matter what life throws at you…just keep living.
SD: Can you share any goals or aspirations you have for the future, despite your health condition?
SF: My goals are simple. I want to continue making my village proud pouring into our youth. They need us.
SD: How do you maintain a sense of normalcy and balance amidst your health concerns?
SF: I don't often draw attention to my condition, but I always ensure I'm around someone who is aware of my situation, just in case.
SD: What role does exercise play in your life now, considering your heart condition?
SF: Exercise plays a major role, not only for my physical health but also for my mental well-being. It allows me to work through things I couldn't express verbally and release any tension building up.
SD: Are there any misconceptions about heart failure that you would like to dispel?
SF: Heart failure isn’t a death sentence; it’s a second chance to get your life together.
SD: Finally, what message would you like to convey to others who may be living with heart failure or facing health challenges of their own?
SF: Keep pushing and find you a good village. As Steve Harvey says daily on his radio show, “Talk to God; He’ll love to hear from you.”
NAVIGATING MENTAL HEALTH AND SELF-ESTEEM WITH JADA SAMUEL
MISS SOUTH CAROLINA 2023
By Michael C.
Jada Samuel, Miss South Carolina 2023, shares insights into her transformative journey as the reigning queen. Transitioning from the glamorous stages of beauty pageants to the impactful realms of her nonprofit organization, iShapeMe, Jada reflects on the challenges, triumphs and the meaningful initiatives she passionately championed throughout her illustrious reign.
A journalist driven by a fervor for political communications, Jada is dedicated to a mission that goes beyond the headlines—empowering young women mentally, physically and spiritually through iShapeMe.
“iShapeMe is my life’s passion,” Jada said. “I established it because I had my own selfesteem issues, and I wanted to share some of the values and things I have learned from my mentors with a group of girls at my church."
When Jada hosted her first event in 2014, focusing on empowering young women, she expected no more than 20 girls to attend. To her surprise, she had more than 75 girls in attendance.
Whether you win or lose, people will offer their unsolicited opinions. It can be overwhelming. The goal is to emerge with unshakable confidence.
"This indicated to me that there was a demand for discussions about self-esteem, body image, relationships, bullying and managing all these challenges that young women face during their tween and teen years. It evolved into a recurring event that I host twice a year, one during the summer and one during spring break."
Jada Samuel Image courtesy of: Amanda Upton
Jada’s goal is to continue empowering young women.
I feel truly blessed to have experienced such a long journey because it has prepared me for the Miss America stage. Through this journey, I've learned to embrace myself and have confidence in my uniqueness, including my talent. It has been a journey of self-discovery and growth.
iShapeMe, spearheaded by Jada, has achieved remarkable success by addressing the needs and aspirations of young women through valuable opportunities and scholarships. Jada proudly revealed that the 12-week mentoring program has positively impacted more than 350 girls, and the organization has awarded scholarships totaling more than $5,000 since its establishment.
“It’s truly incredible to witness girls who initially come in quiet and lacking confidence transform into more self-assured young women due to the supportive community we've created.”
Jada's nonprofit organization places a significant emphasis on prioritizing mental health, a challenge she has personally faced over the years. Jada highlighted that mental health is a unique challenge faced greatly by women of color.
Jada Samuel during her reign as Miss South Carolina 2023
Image courtesy of: Carlos Velez
“I struggled with my own selfesteem issues and wanted to create a safe space to help others,” Jada said. “Black and brown women have to navigate life differently, which makes us more susceptible to the impact of mental health challenges.”
Jada shared how important it is to maintain positive mental health and a firm understanding of oneself as a pageant contestant,
especially considering the constant scrutiny and judgment contestants face on factors such as size, intelligence and beauty.
"In pageantry, you are essentially being judged by others' opinions of you," she said, highlighting the challenges of dealing with unsolicited opinions and attacks in social media comment sections. "With five people judging you, you have to
For me, it's essential to recognize the connection between mental and physical health. Managing stress levels is a significant aspect of my overall well-being, and I prioritize actions that contribute to both mental and physical wellness.
remain confident regardless of the outcome. Whether you win or lose, people will offer their unsolicited opinions. It can be overwhelming. The goal is to emerge with unshakable confidence."
Jada emphasized the interconnection of mental health with one's physical well-being, highlighting the equal importance of nurturing a healthy mind, spirit and body. She said, "For me, it's essential to recognize the connection between mental and physical health. Managing stress levels is a significant aspect of my overall well-being, and I prioritize actions that contribute to both mental and physical wellness."
In the realm of fitness, Jada encourages women to cultivate a positive attitude toward their bodies. Prioritizing discussions and mentoring sessions that focus on helping women feel confident
about themselves and their body images is central to Jada's mission.
"It is easy to be influenced by societal ideals of what fitness 'should look like.' Don't let society dictate what 'fit and healthy' means. Our bodies are all unique.”
THE PATH TO MISS SOUTH CAROLINA
Jada's venture into pageantry deviated from the norm. Unlike those who embark on the pageant
journey from a young age, Jada commenced her pageant career during her junior year of high school. It was not until 2018, during her senior year at the University of South Carolina, that she entered the Miss South Carolina competition. After consistently securing a place in the top 10 three times in a row, Jada clinched the coveted title of Miss South Carolina in 2023 on her fourth attempt.
Jada during a community service event
I struggled with my own self-esteem issues and wanted to create a safe space to help others. Black and brown women have to navigate life differently, which makes us more susceptible to the impact of mental health challenges.
Jada's path in pageantry not only stands out in its initiation but also in her unique approach to the talent segment. Instead of conventional performances, Jada captivates the audience with dramatic monologues that tell a compelling story. Furthermore, as she embarked on her pageant journey later in life, her debut in the competition marked the first time she performed a talent on stage at the Miss South Carolina competition.
Despite initial resistance to the unconventional talent format, Jada persisted. Her talent selection marked a significant milestone as the first "speaking" talent in the Miss South Carolina pageant in more than 60 years.
"For me, storytelling through a dramatic monologue is unique; it provides a space to share not only my personal narratives but also the stories I aim to amplify during my tenure as Miss South Carolina," she
said. "I face a distinct challenge in getting people to understand that speaking and acting are talents. It is crucial for individuals to recognize that, just like others attend dance or piano lessons, I dedicated my time to theater, speech and debate practice. Speaking and acting are equally significant talents as dancing, playing an instrument or singing."
Jada relies on the years-long journey and the experiences she accumulated on her path to becoming Miss South Carolina as the foundation for her preparation for the Miss America pageant.
"I feel truly blessed to have experienced such a long journey because it has prepared me for the
Miss America stage. Through this journey, I've learned to embrace myself and have confidence in my uniqueness, including my talent. It has been a journey of self-discovery and growth."
Jada has an unwavering commitment to her lifelong mission of mentoring and empowering youth. She envisions extending the reach of her message nationwide through collaborations with other organizations. Her dedication to empowering the next generation reflects a commitment that extends beyond the pageant stage, ensuring a lasting impact on the lives of young women across the nation.
Jada reading her children’s book, “Joy on a Journey Below” Image courtesy of: Anabasis Studio/Bryant Kirk White
Jada during the “QL Show” podcast Image courtesy of: Jeremiah’s Photography
OP-ED:
Cybersecurity and what you need to know to protect your online
and offline health
BY GWYNTH NELSON
Technological advancements have transformed nearly every aspect of our society—from the way we communicate with family and friends to how we conduct business and manage the many 'smart' devices in our daily lives. We start and move about our days on devices that wake us up, count our steps, manage our health, share our memories and navigate and direct our trips. Our privacy and security often lie in the palm of our hands, the stroke of keys on our keyboard or in systems operated by the countless companies and organizations we interact with in person or virtually.
There is cause for alarm and a growing threat to our security when our personal information is compromised or a data breach is discovered. The ability or inability to protect our data and other sensitive information is driving a high rise in cybercrimes, cyberattacks, hackings and cyber-enabled frauds, thus
Technology-facilitated genderbased violence is defined as a threat or act of violence committed, assisted, aggravated and amplified in part or fully by using information and communication technologies or digital media that are disproportionately targeted at women, girls and gender nonconforming individuals. – USAID
heightening the need for increased cybersecurity. Whether we know it or not, cyber intrusion has likely touched us. Depending on its direct impact on us, it can be traumatic and leave our personal identifying information exposed, bank or other financial accounts empty, or, worse, have a chilling impact physically and mentally. When a breach occurs
at a hospital, insurance company or other healthcare provider, our healthcare information, including our medical history, may land in the hands of criminals.
CYBERATTACKS: A THREAT TO OUR HEALTH
A few statistics to consider:
• The estimated cost of cybercrimes globally hit
$8 trillion in 2023, which equates to over $250,000 per second.
• The average data breach cost is $4.45 million; the healthcare industry faces an average of $10.93 million for data breaches.
• There were 350 million individual victims of cybercrimes in 2023 and 425 million in 2022.
The health implications of cyberattacks are costly on multiple fronts. The U.S. Department of Health and Human Services (HHS) Office for Civil Rights set a record in 2023 with 725 recorded large security breaches reported, up from 720 in 2022. According to HHS and the Health Insurance Portability and Accountability Act (HIPPA) Journal, these attacks have resulted in extended hospital stays, poorer patient outcomes, delays to diagnosis and treatment and diversions to other healthcare
facilities. Most notably, these adverse impacts have put patient safety at risk, yet they are largely preventable, according to the report.
An urgency exists in addressing the cybersecurity challenges that threaten the integrity of healthcare and other critical public health industries. The issue is documented in health journals, including the Journal of the American Medical Association (JAMA). From 2019 to 2022, cases have doubled, leading to a concern that “disrupts care delivery and jeopardizes information integrity.” From canceled medical treatments and delayed prescriptions to compromised medical records and late paychecks for medical workers, the Department of Health and Human Services, alongside the administration of President Joe Biden and Vice President Kamala Harris, are pushing for new cybersecurity practices that prevent and protect our delicate healthcare
infrastructure.
MONITOR YOUR ONLINE HEALTH
If you receive notification that your records may have been compromised, navigating the next steps can be intimidating and confusing. However, carefully review follow-up announcements and take the actions outlined by the company, organization or institution. Ensure your healthcare records are secure year-round, which includes checking your accounts regularly, keeping a close eye on your online medical portal and documenting and reporting any inconsistencies or suspicious or unauthorized activity or services on your billing statement immediately. Review your claims and contact your insurance company or healthcare provider if a charge looks questionable.
The Cybersecurity & Infrastructure Security Agency recommends four tips to keep
Nelson 1-Nelson during an event taking place at Morris College in Sumter, S.C.
yourself cyber safe:
1. Turn on the multifactor authentication.
2. Update your software.
3. Think before you click and don’t fall for phishing scams. Before you click on sites that may look legitimate, examine the URL and be wary of providing any account, birthdate, social security or other details that may compromise your identity.
4. Use strong passwords; don’t share them with or leave them accessible to others.
THE HIGH COST OF WOMEN’S ONLINE ENGAGEMENT: WHAT ROLE WE PLAY IN GUARDING OUR ONLINE HEALTH
For women, cyberattacks can be particularly harsh as they may turn personal, impacting a woman’s physical safety and mental health. The Bureau of Democracy, Human Rights, and Labor and the United States Agency for International Development (USAID) notes that technology-facilitated genderbased violence, known as TFGBV, has harming effects and can lead to “physical violence offline and other serious psychological, social and economic impacts for women and LGBTAQI+ individuals.” These attacks range from cyberstalking to hacked social media accounts. The COVID-19 pandemic is considered to have contributed to an uptick in TFGBV when a “stronger reliance on digital platforms was created and occurrences of technologyfacilitated abuse increased,” according to the U.S. Department
of State.
According to USAID, technology - facilitated gender -based violence is defined as a threat or act of violence committed, assisted, aggravated and amplified in part or fully by using information and communication technologies or digital media that are disproportionately targeted at women, girls and gender nonconforming individuals.
As technology advances, women are needed more than ever to help protect our communities and serve in cybersecurity leadership roles.
FILLING THE GROWING DEMAND FOR CYBERSECURITY EXPERTS
On the campus of Morris College in Sumter, South Carolina, administrators and faculty, in collaboration with the South Carolina Institutes of Innovation and Information (SCIII), a program under the South Carolina Commission on Higher Education, are proactively training talent to fill the growing demand for cybersecurity experts. The college is invested in and committed to educating students and providing them with hands-on instruction that prepare them to immediately work in the cybersecurity field, one that U.S. Bureau of Labor Statistics projects to grow by 32% in the next eight years. Exports and Cybersecurity, a new academic program, has quadrupled enrollment in just two years. SCIII leverages the resources of South Carolina’s seven
Historically Black Colleges and Universities through campus institutes that partner with South Carolina businesses and industries to expand scholarship, increase the state’s workforce, empower local communities and enrich South Carolina’s economy. Morris College’s Institute of Network Information Technology and Security (NITS) is in the trenches of serving in a field that will aid in presenting solutions that protects all sectors of our society, including public and private industries.
Gwynth Nelson, Ph.D., is the executive director for South Carolina Institutes of Innovation and Information (SCIII). SCIII is an initiative inspired by the late Sen. John L. Scott, Jr. that focuses on revolutionizing and cultivating South Carolina’s seven four-year HBCUs' overall capabilities and contributions for the citizens and residents of the state.
A SINGLE MAN’S
PERSPECTIVE
ON LOVE AND HEALTHY RELATIONSHIPS
Today's dating scene can be quite challenging for singles looking to find someone they connect with. Finding love and building a healthy relationship is a unique and personal experience, influenced by societal expectations, evolving norms and individual aspirations. In the last issue of Motivated Woman, we explored the challenges single women face in forming healthy relationships. In this issue, we hear from Marcus Fogle, a single man, who shares his experiences with navigating today’s dating scene.
MW: What are your expectations in a relationship?
MF: My expectations include being treated with respect, kindness, love, mutual commitment, honesty and loyalty.
MW: What does a healthy relationship look like to you?
MF: A healthy relationship to me is a harmonious blend of love, respect, support and shared aspirations, where both partners feel valued, understood and empowered to be their best selves.
MW: How would you want your partner to show you that they value you?
MF: For me, verbally communicating that I'm valued is very important. Words of affirmation is not my love language but often men never hear how much they're appreciated. Women have the power to speak life into their partner. (Proverbs 14:1)
MW: What are your thoughts on sharing details about your mental health with your partner?
MF: I have no issues sharing details about my mental health with my partner. By doing so, it promotes
understanding, builds intimacy, encourages support and enhances communication.
MW: What aspect of maintaining a healthy relationship has presented the most significant challenge for you?
MF: One of the most challenging aspects has been finding the right balance between expectations and adaptability. At times, expectations can be unrealistic and unfair, so compromise is appreciated. Also, you must be willing to adjust and adapt as the relationship evolves.
MW: What qualities or actions are
essential for you to develop trust in a partner?
MF: Active listening, open communication without judgment, transparency, vulnerability and respecting boundaries.
MW: What are your reflections on therapy or counseling and how have they shaped your experiences?
MF: Therapy and counseling can play a transformative role in personal development and relationships. It can help identify patterns, grow emotional intelligence and teach self-compassion. Therapy and counseling have profoundly shaped
One of the most challenging aspects has been finding the right balance between expectations and adaptability. At times, expectations can be unrealistic and unfair, so compromise is appreciated. Also, you must be willing to adjust and adapt as the relationship evolves.
my experiences by promoting personal growth, enhancing relationships and improving mental health management. They provided essential tools and insights that help navigate life’s complexities more effectively. Embracing therapy as a positive and proactive step has led to a more balanced, fulfilling and resilient life.
MW: How do you define cheating in a committed relationship?
MF: Cheating in a committed relationship involves breaking the agreed-upon boundaries of exclusivity and trust, whether through physical acts, emotional connections, digital interactions or deceit. The specific definition can vary between couples, but it fundamentally involves actions that betray the trust and commitment of the relationship.
MW: How do you believe couples should effectively handle their
finances to maintain a healthy relationship?
MF: There are no exact models couples follow regarding handling their finances. Each situation has subtle nuances and should be taken case by case. However, it requires transparency, collaboration and planning to ensure both parties know all goals and understand the priority.
MW: Are you open to incorporating small, sustainable changes for the sake of fostering a healthy relationship?
MF: Absolutely! Incorporating small, sustainable changes is essential for fostering a healthy relationship. It’s the accumulation of these consistent, positive actions that build a strong foundation and keep the relationship vibrant.
Marcus Fogle is the lead senior director of development at the University of South Carolina. He holds a bachelor's degree in business management and a master's degree in business administration from Claflin University. In his leisure time, Marcus enjoys playing sports, spending time with loved ones and working with his hands.
THE CRITICAL ROLE OF HEPATITIS C SCREENING:
INSIGHTS FROM NURSE ADMINISTRATOR TINA SKINNER
Tina Skinner, HIV/viral hepatitis counseling, linkage and testing nurse administrator, to learn more about the Hepatitis C virus and the importance of screening. During the interview, Tina discussed the risks, latest advancements in treatment and the critical role of early detection in improving patient outcomes. She emphasized the need for widespread awareness and regular screenings to combat the spread of the virus and protect community health.
MW: Can you explain the importance of Hepatitis C virus (HCV) screening in healthcare settings?
TS: Everyone should know their HCV status, but nearly half of people with HCV are unaware of their status. Approximately 75% to 85% of people with HCV do not report any symptoms, which is why screening is important. Routine, opt-out screening gives people a
chance to know their status, get treated and avoid transmitting HCV to other individuals.
MW: What are the primary risk factors for HCV infection, and who should be targeted for screening?
TS: HCV is a bloodborne virus. The primary risk factor for HCV infection is through unsafe needle practices, such as tattooing and
more frequently.
MW: What should a person diagnosed with HCV infection limit or avoid?
TS: Persons recently diagnosed should seek treatment. HCV is a curable disease with 8 to 12 weeks of medication. Treating HCV will prevent individuals from developing cirrhosis and liver cancer. Persons with HCV should avoid or limit alcohol use, avoid sharing toothbrushes or razors with family members, or any practice in which blood transmission is possible. People who get cured of HCV can live normal lives.
testing (NAT) to detect presence of HCV RNA (qualitative RNA test). Providers should use an FDA-approved HCV antibody test followed by a NAT for HCV RNA test when antibodies are reactive. A reactive antibody test indicates a history of past or current infection. A detectable HCV RNA test result indicates current infection. NAT for detection of HCV RNA should be used among people with suspected HCV exposure within the past six months. These tests are extremely accurate. False positive results are rare.
sharing injection drug equipment.
Young people 18 to 40 years of age are experiencing high rates of HCV infection through unsafe injection drug use. The Centers for Disease Control and Prevention (CDC) recommends adults aged 18 to 79 receive screening for HCV at least once in their lifetime. Individuals with behaviors that put them at a higher risk for infection, like sharing needles, should be screened
MW: What screening methods are commonly used for detecting HCV, and how accurate are they?
TS: The commonly used methods of detection include antibody testing (anti-HCV) and nucleic acid
MW: What is the screening process for HCV and its availability in our healthcare system?
TS: The CDC recommends providers complete Hepatitis C screening with a single visit. This means one sample be tested for HCV antibodies and if positive, then
HCV RNA testing automatically. This automatic testing streamlines the process and eliminates any additional action on the part of the patient or the provider. These tests are available in health departments, hospitals and private providers.
MW: What are the challenges healthcare providers face in The stigma with HCV is mainly centered in the route of infection through unsafe injection drug use. There should be no stigma or shame in getting tested to know your status and to access treatment.
Motivated Woman interviewed
implementing HCV screening programs?
TS: Some of the challenges that healthcare providers may face when implementing HCV screening include lack of awareness of current screening guidelines, time constraints, stigma and discomfort with assessing sexual and social behavioral practices.
MW: How does early detection through screening contribute to improved patient outcomes and reduced healthcare costs?
TS: Early detection and treatment can prevent liver cirrhosis and cancer that can occur after years of chronic infection. Unfortunately, unrecognized HCV infections may quietly damage someone’s liver, which has a huge impact in our society. People with chronic infections who don’t know they’re infected can also spread the infection to other people.
MW: How do you address stigma or misconceptions surrounding HCV screening and diagnosis?
TS: The stigma with HCV is mainly centered in the route of infection through unsafe injection drug use. There should be no stigma or shame in getting tested to know your status and to access treatment. The health department is working to address stigma surrounding HCV by increasing education and awareness through health education campaigns and provider training. By doing so, this will ultimately assist with normalizing screenings and
The Centers for Disease Control and Prevention (CDC) recommends adults aged 18 to 79 receive screening for HCV at least once. Individuals with behaviors that put them at higher risk for infection, like sharing needles, should be screened more frequently.
increasing access to care.
MW: What role do medical professionals play in facilitating HCV screening and linkage to care for patients who test positive?
TS: Medical professionals play a significant role in facilitating linkage to HCV care. Its standard of care is to screen everyone 18 to 79 for HCV infection. HCV care includes offering routine screening, providing patient education regarding transmission and treatment, connecting patients with resources and assisting patients with receiving treatment.
MW: What are the current recommendations or guidelines regarding the frequency of HCV screening in various patient populations?
TS: In 2020, the CDC released new recommendations for HCV
screening. The recommendations include universal screening for all adults 18 years or older should be screened at least once in their lifetime, and pregnant women should be screened during each pregnancy. Also, individuals should be screened based on risks, regardless of age or prevalence, and periodic testing is recommended for those with ongoing risks for HCV.
MW: In your experience, what are the key considerations for ensuring equitable access to HCV screening services for underserved populations?
TS: The public health department is determined to ensure equitable access to services by providing low-cost or free screening in local health clinics and through community-based organizations and partnerships.
MW: Can you discuss any advancements or innovations in HCV screening technology or methods?
TS: Recent advancements include rapid diagnostic testing and pointof-care confirmatory testing. Patients can receive HCV test results within 30 minutes. Rapid HCV RNA testing is expected in near future.
MW: How do you address patient concerns or fears related to the HCV screening process?
TS: We know that perceptions are in the eyes of the beholder so we can’t control how people feel, but
we do want them to know that they are not alone, and this is a curable diagnosis with the proper treatment. Additionally, providers are trained to provide care with respect to a person’s rights to privacy. This includes addressing providers’ perceptions regarding HCV risks and reducing stigma associated with injection drug use.
MW: Are there any specific challenges or considerations when conducting HCV screening in certain demographic groups, such as pregnant women or individuals with substance use disorders?
TS: Some of the challenges within certain populations include not having state mandates for third trimester pregnancy, providers’ lack of knowledge regarding current screening recommendations and individuals’ fear or hesitation to disclose substance use due to stigma.
MW: What resources or support services are available to patients who test positive for HCV following screening?
TS: There are several resources available for patients who may test positive for HCV. The CDC
provides information regarding screening, preventing transmission and treatment. Also, the American Liver Foundation (ALF) has support services for patients and caregivers.
The ALF also provides medication assistance information. Patients are encouraged to receive Hepatitis
A and Hepatitis B vaccination to prevent additional liver-related complications. Patients should avoid or limit alcohol use, as it can impact their liver health as well. Also, paying for the medication should not be a barrier to care.
There are patient assistance programs available to assist with covering the cost of medications.
Tina Skinner, RN, has dedicated nearly a decade to public health, contributing her expertise to the South Carolina Department of Health and Environmental Control. In her current role as the HIV/ viral hepatitis counseling, linkage, and testing nurse administrator, Skinner spearheads comprehensive oversight of HIV testing and viral hepatitis initiatives across South Carolina.
MW: Are there any emerging trends or areas of research in HCV screening that you find particularly promising or noteworthy?
TS: In the last five years, the public health department has increased screening, linkage to care and treatment programs in the state. Previously, HCV treatment was costly, and restricted medications today are considered more affordable and are easier to access through insurance or patient assistance programs.
Early detection and treatment can prevent liver cirrhosis and cancer that can occur after years of chronic infection.
A LIVING TESTIMONY: THE INSPIRING STORY OF SALLIE DENEEN
VOID-JONES
By Shaquetta Pelzer
Often, we go through life feeling defeated or anxiously anticipating the next "bad thing" lurking around the corner, dreading the challenges we feel we cannot bear. We count these challenges on our fingers, using them as reasons to complain and justify living in bitterness or drowning in selfpity with a "why me" mentality.
This isn't true for Sallie Deneen Void-Jones, affectionately known as "Neen." Despite having every reason to complain, she never does. If you look up the word "strength" in the dictionary, there should be a picture of Neen, smiling beside it.
Neen faced her first serious health issue at an early age: endometrial cancer. This type of cancer, affecting the uterus or womb, is the most common cancer of the female reproductive organs.
“I knew nothing about dealing with cancer at that time because we weren’t educated on this topic like people are today. I just trusted my doctor and his plan,” Neen said.
Neen during the photo shoot for the 2019 Breast Cancer Survivors’ Calendar
Neen with her son, TaCobi, after ringing the bell at her last chemo treatment at Hollings Center in Charleston in August 2023
I was heartbroken, devastated and didn’t really know how I would make it through, but by the grace of God and with the support of so many that loved ‘Metrius,’ I, somehow, made it through.
In the United States, endometrial cancer affects 65,000 women annually, more than the combined cases of cervical and ovarian cancer. While most instances occur after age 55, Neen was just 27 years old.
Having given birth to her oldest son, TaCobi, at age 18 and her youngest son, Demetrius, at age 25, Neen was blessed to have brought two joys into her life before her diagnosis. At age 32, she underwent the first of many surgeries, a full hysterectomy. Though this ended any plans of having more children to share her incredibly huge heart with, she is grateful to have birthed two exceptional men.
Following in the footsteps of several brave military men in their family, her youngest son, Demetrius, enlisted in the United States Army in 2008 after graduating high school. The very next year, Neen was diagnosed with another form of
I knew nothing about dealing with cancer at that time because we weren’t educated on this topic like people are today. I just trusted my doctor and his plan.
cancer, this time in her right breast. After undergoing a mastectomy to remove her right breast and lymph nodes, doctors successfully removed all the cancer. Neen then began chemotherapy and radiation treatments to ensure the cancer would not return in that breast. While undergoing these treatments, she faced perhaps the hardest battle of her life.
While at her long-time job at the local grocery store, Neen received a phone call that would change her life forever. It was 6:30 a.m. when her son, Cobi, called and told her to come home immediately, without giving any reason.
Rushing home as quickly as she could, Neen imagined numerous scenarios for why she was called back so soon after leaving. However, no amount of thinking could have prepared her for what she saw as she turned into her driveway.
A vehicle with the United States
Army symbol on the door, alongside her brother-in-law’s car, immediately stood out to her. Fear gripped her. She knew it was something bad about her baby boy.
Having to hear two Army officials, clad in their military uniform and regalia, will forever be burned in her memory as she recalls them relaying the gut-wrenching news that her son, Sergeant Demetrius Void, also known as
“Metrius,” was struck by a military vehicle in Kandahar, Afghanistan and had succumbed to his injuries on Sept 15, 2009.
This pain, which ached much more than any cut of a surgeon’s scalpel where no amount of anesthesia could numb, was nothing she could prepare herself for. It was her worst nightmare - every mother's nightmare. She would have to bury her baby boy.
Neen and Curtis were married on Feb. 26, 2010.
Neen and Demetrius in Fort Hood, Texas before he deployed to Afghanistan in April 2009. This was the last time she hugged her youngest son
I was still overcoming breast cancer when my baby was killed and now this. I knew he would want me to be strong. Instead of fully dealing with his death, I focused on fighting the battle of having cancer for a third time because I had another son and family who needed me. I had to fight extra hard to win another battle.
“I was heartbroken, devastated and didn’t really know how I would make it through, but by the grace of God and with the support of so many that loved ‘Metrius,’ I, somehow, made it through.”
Neen was now in the battle of her life. Trying to heal her body while struggling to let God heal her heart at the same time.
While grieving for her youngest son and supporting her oldest, who was also mourning the loss of his brother, Neen still had to continue her treatments and focus on healing her body.
Then, just two months after losing her son, cancer reared its ugly head once more. This time, it was laryngeal cancer.
As a result of the radiation treatments, a tumor formed in her voice box. Left unnoticed, the tumor then turned to cancer. Neen found herself once again on the front lines, battling this horrible disease.
“I was still overcoming breast cancer when my baby was killed and now this. I knew he would want me
to be strong. Instead of fully dealing with his death, I focused on fighting the battle of having cancer for a third time because I had another son and family who needed me. I had to fight extra hard to win another battle,” Neen said.
The following year, she was done with chemotherapy and radiation. God had healed the cancer. He was still working on her heart.
Sallie Void became Sallie Void-Jones when she married her longtime sweetheart, Curtis, in the presence of their friends, family and loved ones. She was seeking a bit of happiness while her heart was healing.
Neen said, “I had gone through so much lately that I just wanted a bit of joy, though it was short lived.”
In 2011, she underwent surgery to have her voice box replaced with an artificial one, which required her to learn how to use her voice again.
Over the next 13 years, she faced numerous health issues and underwent more than 100 surgeries, including:
• Peg 1 feeding tube placements at ages 46 and 51;
• Three heart attacks and a defibrillator implant at age 53;
• Two coronary stent placements at ages 51 and 56;
• Cancer in the left breast at age 58;
• A leadless pacemaker implant at age 59; and
• Three rounds of radiation and chemotherapy.
While many may say, "That's too much" or "I don't see how she did it," Neen gives all the credit to God. Her fiercely devoted son, Cobi, has also been her rock throughout this journey, selflessly supporting her. He accompanies her to numerous appointments, sometimes multiple in a day, and provides whatever help she needs.
Despite her many health issues and significant losses, Neen refuses to let these challenges control her life. She remains a pillar of support for those around her, serving as a living testimony to the strength one can possess when allowing God to carry them through difficult moments.
"I want to be a living testimony to others of what God can do when you trust Him with what you’re going through. Bearing life’s burdens is easier when we let Him help us carry the load."
THRIVING IN ENTREPRENEURSHIP: A
PERSONAL JOURNEY OF MENTAL WELLNESS AND BUSINESS SUCCESS
Balancing Business, Family and Wellness
insights on balancing life's challenges while coping with chronic mental illness. In each edition of Motivated Woman, Alex shares her experiences with our readers.
Starting and running your own business is like riding the world's most intense roller coaster—there are unbelievable highs where you feel on top of the world, and then there are lows that can make you question why you even got on the ride. For me, adding a chronic mental illness into the mix has made this ride even more unpredictable. But here I am, still strapped in and navigating through it all with my venture, “Mom, Wife, Worship Life.”
how finding mentors have not only helped me keep my head above water but have also allowed me to thrive in both my personal and business life. It's genuine insight from someone experiencing it daily, and I hope it can help you find your own balance and success. Here are some of the cornerstone strategies that have empowered me to not just survive but thrive in business:
focus on what I love and do best. Handing off tasks to people who were good at them brought back the joy of why I started my business in the first place. It allowed me to be creative and strategic where it really mattered. Plus, it meant my business could grow and I could stay healthy—mentally and emotionally. It turns out, working together with others made everything work better.
2. Seeking Professional Mental Health Support
Self-care is not selfish; it’s a critical component of sustained success and wellness. By sharing this philosophy, I hope to encourage others to place equal importance on their well-being as they do on their professional achievements.
I'm doing my best to balance the complexities of being a mom, a wife and an entrepreneur, all while managing my mental health. It's been a journey of learning, stumbling and picking myself back up, but through it all, I've discovered some strategies that have really made a difference. I want to share these with you not because I have all the answers, but because I believe in the power of sharing our stories.
In this piece, I’ll be talking about how learning to let go and delegate, seeking out professional help for my mental health, and
1. Effective Delegation and Finding Joy in Work
In the online business world, there's this image of the entrepreneur as a lone hero, fighting every battle on their own. But let's be honest, that's just not how it works. Early in my journey, I realized that taking care of my mental health was just too important to try and do everything myself. So, I started to delegate, or in simpler terms, I began sharing the load with others who could help bring my ideas to life. This wasn't about giving up control. It was more about spreading it around so I could
The journey of entrepreneurship is often likened to a rollercoaster, filled with unforeseen dips and turns that can take a toll on anyone's mental health. For someone managing a chronic mental illness, these challenges are magnified. Early in my journey, I recognized the importance of professional mental health support. Regular consultations with the mental health professionals on my collaborative care team provided me with the tools and strategies needed to navigate the complexities of entrepreneurship without compromising my wellbeing. This proactive approach to mental health has been a cornerstone of my success, enabling me to maintain focus and resilience through the ups and downs of business ownership.
3. Mentorship and Learning from Experience
No entrepreneur is an island, and the wisdom of those who have walked the path before us is invaluable. The power of mentorship has been instrumental in my journey, offering both a beacon of hope and a practical roadmap through the intricacies of business and personal wellness. By seeking out mentors who shared similar experiences or had navigated the challenges of managing mental health in the business world, I gained insights that were both empowering and transformative. This spirit of learning and growth through mentorship is something I now passionately extend through the services I offer, aiming to guide others along their path to thriving in motherhood, marriage and mental wellness.
4.Embracing Vulnerability as Strength
Starting your own business
means you often feel like you need to be this unbreakable force, never showing a hint of doubt or struggle. But I've discovered that letting down my guard and being open about my mental health challenges has been incredibly empowering. Sharing my story didn't weaken me; it brought me closer to others who were facing their own challenges. Being transparent has helped me form genuine connections with my followers, customers and colleagues, creating a level of trust and camaraderie that's pretty rare. It’s been a huge lesson for me that our real strength lies not in hiding our battles but in how we face them head-on.
5. Creating a Supportive Community
The journey of entrepreneurship and mental wellness is profoundly personal yet universally challenging.
Alexandria Smith, lovingly known as Alex, taps into her roles as a stay-at-home mom, wife and dedicated disciple of Christ to provide valuable
Alexandria Smith
Recognizing this, I've strived to create a supportive community around “Mom, Wife, Worship Life.” It's a platform for sharing, healing and growing together, reinforcing the idea that no one should navigate these waters alone. This community aspect has not only enriched my entrepreneurial journey but has also provided me with a source of strength and motivation during difficult times.
6. Prioritizing Self-Care and Reflection
At the core of thriving in both business and personal wellness is the commitment to self-care and reflection. In a culture that often glorifies busyness, taking time for oneself can seem like a luxury. However, I’ve found it to be essential. Regular periods of reflection allow me to assess my mental and emotional well-being, making adjustments as needed to avoid burnout. This practice of self-care is not selfish; it’s a critical component of sustained success and wellness. By sharing this philosophy, I hope to encourage others to place equal importance on their well-being as they do on their professional achievements.
TRANSFORM & THRIVE WITH ALEX: A NEW VIRTUAL MENTORSHIP EXPERIENCE
In an effort to extend the lessons learned and strategies developed through my journey, I’m thrilled to announce our new virtual mentorship experience, “Transform & Thrive with
No entrepreneur is an island, and the wisdom of those who have walked the path before us is invaluable. The power of mentorship has been instrumental in my journey, offering both a beacon of hope and a practical roadmap through the intricacies of business and personal wellness.
Alex: The Art of Thriving in Motherhood, Marriage, and Mental Wellness.” This self-guided virtual course is designed to empower individuals navigating the delicate balance of mental wellness, self-care and family dynamics. Drawing from my personal experiences and the collective wisdom of mentors, this virtual experience is a beacon for those seeking to transform their lives, ensuring that the journey of finding balance in family life and personal wellness is not a solitary one.
EMBRACING THE JOURNEY
The intersection of entrepreneurship and mental wellness is full of challenges, but it is also rich with opportunities for growth, success and personal fulfillment. My journey, through the highs and lows, has taught me invaluable lessons on the importance of effective delegation,
professional mental health support and the transformative power of mentorship. By sharing these insights, I hope to inspire others to embark on their own journey of thriving, not just in business, but in all facets of life. Remember, thriving is not just about surviving the storm; it’s about learning to dance in the rain.
Thank you for allowing me to share my journey with you. In the world of entrepreneurship, wellness isn't just part of the journey; it's the foundation of all success. I invite you to join our Mom, Wife, Worship Life community, where we embrace challenges, celebrate victories and thrive together. Subscribe to our email list for inspiring updates and follow us on Instagram for a daily dose of encouragement. Together, we'll navigate the journey of entrepreneurship, wellness and family life, supporting each other every step of the way.
For more information visit,
• momwifeworshiplife.podia.com
• momwifeworshiplife.myflodesk. com/vip-invite
• www.instagram.com/ momwifeworshiplife.
Adopt a teen. You can’t imagine the reward. Who adopted who?
EMBRACING THE BALANCING ACT: A JOURNEY OF MOTHERHOOD, ENTREPRENEURSHIP AND EMOTIONAL WELLBEING
By Courtney Johnson
In the symphony of life's roles and responsibilities, few orchestrations are as complex and rewarding as that of being a mother and an entrepreneur simultaneously. Each day unfolds as a delicate dance, where the rhythms of nurturing a family harmonize with the melodies of building a business. Yet, amidst this beautiful chaos, lies a profound quest – the pursuit of equilibrium between our professional ambitions, personal relationships and inner peace. This is a journey that echoes the heartbeat of countless women worldwide – a journey of discovery, resilience and the relentless pursuit of balance. My narrative embarks on a voyage through the highs
and lows of motherhood, entrepreneurship and the intricate interplay between the two. It is a beacon of light for those who seek guidance in balancing the demands of work, relationships and emotional wellbeing. So, let us journey together on this odyssey of growth and self-discovery. Let us embrace the balancing act of motherhood, entrepreneurship and emotional wellbeing, knowing that within the chaos lies the opportunity to create a life that is truly harmonious and fulfilling.
CHALLENGES OF MOTHERHOOD
When I first became a mother, my initial thought was fear. I was afraid that I had gotten myself into a
As you go on your journey of being a mom and entrepreneur, keep your emotional well-being full; take the time to do what is necessary to replenish. Make sure you are connected to those that are supportive of your journey.
situation that I knew in my heart I was not really prepared for. As a first-time mom, no one really can prepare you for what you would have to endure, until you are dead in the middle of it. Being a mom that is ambitious and goal driven, my focus shifted to trying to balance showing up as a great mom, but yet attempt to achieve and go after my goals. My reason for doing anything became that of my children. With all of this comes financial strains, having enough money to provide the wants, along with the needs, of each child and yourself.
Oftentimes, not having the support from those you are connected to can be very stressful, especially if you are a single mother. Just the thought of not having someone to assist you in the responsibilities of making sure everyone’s needs are met can be overwhelming. That shouldn’t stop you. I had to continue to do what it is that I knew was best for me and my kids, simply because
they were watching. There have been many moments in my journey where I just wanted to give up and throw in the towel, but I knew I couldn't because I was creating a standard for my girls to follow. I wanted to show them that though things appear to be hard, they were resilient.
In starting my life coaching business, balance was what I desired. I came from a place of needing flexibility in my schedule and making sure that I am still
able to show up for my girls. My business has taught me how to manage my time more wisely, especially around my girl’s busy schedule. I currently work my business from within our home; therefore, I had to learn how to do things while the girls were there. I communicated with them on the times when I will be operating as a business and when I was available as mommy. Believe it or not, with me explaining that much to them, they understood and respected my boundaries. As a business owner and a mom, you want to make sure that you set those boundaries in
place for your family and know that you are making the changes and adjustments for the betterment of the family. This will reduce stress and you will be more successful in being able to meet important milestones and deadlines for yourself, family and your business.
NAVIGATING RELATIONSHIPS
Now when it comes to building relationships and connecting with others, one thing that I consider is the impact that the relationship will have on me, my children and my business. I always try to seek out those relationships that will add value, but also where I can provide value to them. It can be stressful and at times overwhelming when you want to connect but your schedule does not permit it. It can cause others to question the relationship or quit. For this reason alone, I am very mindful and particular about communicating and setting boundaries. I need and want people in my life that
be afraid to tell others no. As a mom, your kids need you to be there, and schedules do not always allow for that to happen. Plan your time and make it a priority. As you go on your journey of being a mom and entrepreneur, keep your emotional wellbeing full; take the time to do what is necessary to replenish. Make sure you are connected to those that are supportive of your journey. Get in the habit of practicing selfcare. Our babies need us to guide them to the right way of living a purposeful and meaningful life.
understand I may not be able to talk or connect with them all the time, but I am still available for the relationship. You want to be in a relationship with those that are supportive of what you have going on, but also do not add any more stress to your life.
EMOTIONAL WELL-BEING
With the many facets of who I am, I had to understand the greatest of these is myself. I have to make sure that my emotional well-being is fully intact daily, as it is what allows me to be able to show up with purpose and intentionality.
Self-care is one of the best ways of making sure that my wellness stays full and never runs dry. Having girls has taken self-care routines to a whole new level, and I am for inhome spa sessions!
MY ADVICE
Value and manage your time with wisdom; allow yourself to just be who you desire to be. Set strong boundaries and do not
Courtney Johnson is an author and owner of RICHLLCRoyally Impacting Clients Holistically Coaching Services. She holds a bachelor's degree in sociology from South Carolina State University and a master's degree in clinical mental health counseling from South University. In her leisure time, Courtney enjoys painting, traveling and spending time with her daughters.
Shaquetta Pelzer
M.O.M. IN WAITING
Mom in waiting.
Mother of many.
That’s what they say.
What are y’all waiting on?
Y’all don’t want kids?
More uncomfortable questions
The same thing said in a different way.
An empty womb, Awaiting God’s promise.
Another motherless Mother’s Day.
Bittersweet acknowledgements
To the mother of many.
But not for the promised one.
Another negative test result.
Another cycle arriving like clockwork.
To the mom in waiting, Your unseen tears matter.
Your longing is real.
May the waiting soon be over.
With the promise being fulfilled.
To the mom in waiting, I understand your pain. I stand with you.
Because I am the same.
A mom in waiting.
UNSEEN STRUGGLES: RAISING AWARENESS FOR LUPUS WARRIORS
Margaret Williams, contributing writer for Motivated Woman magazine, recently interviewed a lupus patient to gain deeper insight into the debilitating disease. She felt a strong urge to raise awareness about lupus and its profound effects on those who live with it.
Caroline McNealy, a 22-yearold recent college graduate, was diagnosed with lupus when she was 15 years old, a freshman in high school. Caroline said, “I was doing math homework one night, and my fingers cramped up. Then, I couldn’t move them; they were locked straight and spread out. My mom initially said I was overreacting, but after this happened multiple times, she took me to the doctor.” Being dismissed and brushing over initial lupus symptoms is another reason why it is hard to pinpoint the disease.
After visiting her pediatrician, Caroline said her doctor initially thought she had Lyme disease, so they did more testing. Caroline was eventually sent to a pediatric rheumatologist, which is a doctor who specializes in children’s jointrelated issues: pain, stiffness and a broad range of disorders including autoimmune disease. “After the rheumatologist did more testing, they came to the conclusion I had lupus,” Caroline said.
Life after a lupus diagnosis is more complicated and harder than before. Knowing you have this disease that will constantly require attention and treatment for the rest of your life can be a hard fact to face, but Caroline doesn’t let
her lupus get to her. She said that if she takes her medication on a strict and regular schedule, her symptoms rarely bother her. However, like anyone, Caroline sometimes falls behind on her medication. “There was one time I forgot to pack my medicine for vacation, and after just one day, my whole body was in pain. My mom had to overnight my medicine to me. Even after I took it, my joints and fingers were swollen; it took time to get better,” said Caroline.
This is just one of the many cases of an individual being diagnosed with lupus. We all have bad days—days when we don’t feel seen, heard or cared for. But our moments pale in comparison to the impact that lupus and other invisible diseases have on those who suffer from them. This yearning for awareness and compassion is what so many with chronic diseases experience daily. Millions of people who look "normal" on the outside are suffering on the inside. Lupus, specifically systemic lupus erythematosus (SLE), is one such invisible disease. Approximately 1.5 million Americans have lupus, primarily women aged 15 to 44. The Lupus Foundation of America calls lupus "The Cruel Mystery," perfectly capturing the disease's effects.
Lupus is a chronic autoimmune disease, meaning it causes the body’s immune system to overreact and mistakenly attack healthy tissues and organs. The mystery of lupus lies in its wideranging impact on the body. It can cause joint pain, skin rashes, swelling, sunlight sensitivity and fatigue. However, there is no single symptom that defines lupus, and not everyone with the disease will experience all these symptoms. The severity of lupus symptoms also varies widely from person to person. This variability is what makes lupus such a devastating diagnosis—it comes with many questions and few answers.
There are various treatments for lupus, depending upon the symptoms one experiences. Some of the most frequent and common symptoms are inflammation and joint pain. Prescription antiinflammatories such as prescribed ibuprofen, corticosteroids, immunosuppressants and antimalarial drugs are used to subside these symptoms. Other treatments come from lifestyle adjustments, such as exercise, balanced eating and sun protection to help reduce the impact of symptoms.
These symptoms constantly change in severity, coming and going in waves called flare-ups. During a flare-up, symptoms are at their worst, such as debilitating fatigue, a constant fever with no infection and painful joints. After a flare-up, symptoms improve and
may have little effect on daily life. Beyond the symptoms, lupus is a devastating diagnosis because it is chronic. Once diagnosed, an individual will have it for the rest of their life. This is why recognition by others, outreach and connecting with the lupus community is so important.
The Lupus Foundation of America’s mission is to improve the quality of life for all people affected by lupus through research, education, support and advocacy. This foundation provides extensive resources for those with lupus and anyone else who may be affected. For those living with the disease, there are resources for managing symptoms, preventing and managing infections and flare-ups, and facing various challenges. These challenges include explaining lupus to others, dealing with depression and understanding its impact on family and friends. The foundation also offers guidance on managing lupus at school or work. Many healthy individuals may never experience issues like being perfectly fine at work or school one day and bedridden the next. Explaining this to teachers or employers is an additional obstacle on top of recovery.
Whether you have lupus or not, there are many ways to get involved and make a difference. One of the best ways is to educate yourself. By reading articles like this one or conducting your own research, you can help raise
awareness. Regardless of your current knowledge about invisible diseases, treating others with patience and kindness is essential to creating a more compassionate and understanding world. You never know what someone else might be going through, and even the smallest act of kindness can make a significant impact on someone living with lupus.
Margaret Williams is currently studying journalism at the University of South Carolina. There was one time I forgot to pack my medicine for vacation, and after just one day, my whole body was in pain. My mom had to overnight my medicine to me. Even after I took it, my joints and fingers were swollen; it took time to get better.
Caroline McNealey (center) at the 2017 Walk to End Lupus Now in Washington, D.C.
OP-ED: UNDERSTANDING THE IMPACT OF BRAIN INJURIES ON WOMEN
By Megan Freeman
Women are more likely than men to experience brain-related injuries and often face a more challenging recovery process. However, education plays a crucial role in prevention.
When it comes to brain injuries, there are two types: acquired brain injury (ABI) and traumatic brain injury (TBI). ABI can be traumatic or non-traumatic and causes injury to the brain that is not classified as hereditary, congenital, degenerative or induced by birth trauma. TBI is an alteration in brain function or evidence of brain pathology caused by external force or trauma.
Every year, at least 2.8 million Americans sustain a traumatic brain injury (TBI), according to the Brain Injury Association of America (BIAA). While many people fully recover, more than five million individuals in the U.S. live with a chronic brain injuryrelated disability—that's one in 60 Americans.
Throughout history, women have often been seen as nurturers, constantly juggling multiple responsibilities without a break. This constant fatigue from always having to be the 'superhero' leaves little time for self-care.
Previous TBI data largely focused on males, leaving a gap in understanding how TBI affects women and their specific outcomes. According to the National Library of Medicine (NLM), a recent review revealed
Women are more likely than men to experience brainrelated injuries and often face a more challenging recovery process. However, education plays a crucial role in prevention.
that women experience worse outcomes than men across the TBI lifespan.
Various situations can put women at a higher risk of suffering from a TBI, such as domestic violence. During heated arguments, objects can be struck over their heads, or they may fall or be pushed into a wall or down a flight of stairs. Shaking and strangling also pose significant risks. If any of these occur, women should seek help immediately by calling 9-1-1 or the National Domestic Violence Hotline at
1-800-799-7233.
It is also important for victims to be aware of potential TBI-related symptoms, such as headaches, severe neuro-fatigue, memory loss, anxiety, depression and social awkwardness. However, not all symptoms are obvious, and women may not realize they are experiencing symptoms. Consequently, they may never seek medical attention. According to the Washington State Department of Social and Health Services, if a TBI goes untreated, it is even more likely that women will suffer from recurrent TBIs.
Throughout history, women have often been seen as nurturers, constantly juggling multiple responsibilities without a break. This constant fatigue from always having to be the "superhero," leaves little time for self-care. What happens when we get sick? We might find ourselves wishing for a clone to take care of us because without our mothers, it feels like no one else can do it right.
TBI-related injuries impact the rehabilitation process for women more significantly than men due to the role reversal, where men must take on the caregiving role.
A study by the National Library of Medicine (NLM) involving 306 former inpatient rehabilitation patients, aging with TBI up to 24 years post-injury, found that women reported more frequent headaches and dizziness. They also faced challenges in daily routines, high sex drive (if that is a concern),
and a lack of supervision and care. Women athletes, victims of abuse and those working in hazardous job sites are vulnerable to TBI-related injuries and should prioritize safety precautions. In case of an accident, seeking medical attention is crucial, regardless of how one feels initially. Awareness of surroundings and behaviors is also important. As the saying goes, "It could be that one bar fight where a blow to the head with a bottle alters your life forever."
Megan Freeman earned a Doctorate of Strategic Leadership Degree with a concentration in leadership coaching from Regent University. She is the founder, owner and CEO of Leadernificent LLC, an organizational development business.
SUCCESS RATES OF IVF:
KEY FACTORS AND STATISTICAL OUTCOMES
In vitro fertilization (IVF) has revolutionized fertility treatment, offering hope to many couples facing infertility. However, the success of IVF can vary significantly based on several factors. Understanding these factors and the statistical outcomes can help prospective parents navigate their IVF journey more effectively.
AGE AND IVF SUCCESS
One of the most significant factors influencing IVF success rates is the age of the woman undergoing treatment. Younger women generally experience higher success rates due to better egg quality and quantity. According to the Centers for Disease Control and Prevention (CDC), women under 35 have a success rate of approximately 40% to 50% per cycle. However, this rate drops to less than 10% for women over 42.
UNDERLYING CAUSES OF INFERTILITY
The cause of infertility plays a crucial role in the success of IVF. Women with tubal factor infertility or unexplained infertility often have better outcomes compared to those with severe endometriosis or low ovarian reserve. Male factor infertility also impacts success rates, as issues like low sperm count or poor motility can affect fertilization and embryo development.
EMBRYO AND SPERM QUALITY
Women under 35 have a success rate of approximately 40% to 50% per cycle. However, this rate drops to less than 10% for women over 42.
– Centers for Disease Control and Prevention
The quality of embryos transferred during IVF significantly affects the likelihood of a successful pregnancy. High-quality embryos are more likely to implant successfully in the uterus. Similarly, the quality of sperm used in the IVF process is essential. Poor sperm quality can reduce the chances of successful fertilization and healthy embryo development.
UTERINE AND ENDOMETRIAL HEALTH
The health of the uterus and the endometrial lining is vital for the implantation of the embryo. Conditions such as fibroids, polyps or a thin endometrial lining can hinder the implantation process and reduce IVF success rates.
LIFESTYLE AND HEALTH FACTORS
Lifestyle choices and overall health play a role in IVF outcomes. Smoking, excessive alcohol consumption, poor diet and high stress levels can negatively impact fertility. Maintaining a healthy lifestyle, managing stress and addressing any underlying health issues can improve the chances of a successful IVF cycle.
CLINIC EXPERTISE AND PROTOCOLS
The expertise of the clinic and the medical team handling the IVF process also contributes to success rates. Clinics with experienced professionals and advanced technologies tend to have higher success rates. The specific protocols used during the IVF process can also influence the outcome.
STATISTICAL OUTCOMES
The success rates of IVF vary widely, but the CDC provides the following average success rates in the United States:
1. Initial Consultation: $200
2. Ovarian Stimulation Medication: $3,000
3. Egg Retrieval: $7,000
4. Fertilization and Embryo Culture: $5,000
5. Embryo Transfer: $3,000
6. Genetic Testing (Optional): $4,000
7. Additional Frozen Embryo Transfer: $3,000
• Women under 35: 40% to 50% per cycle
• Women aged 35 to 37: 30% to 40% per cycle
• Women aged 38 to 40: 20% to 30% per cycle
• Women aged 41 to 42: 10% to 20% per cycle
• Women over 42: Less than 10% per cycle
These statistics underscore the importance of age as a critical factor in IVF success. However, individual outcomes can vary based on the other influencing factors mentioned.
ENHANCING IVF SUCCESS
While many factors influencing IVF success are
beyond control, some steps can be taken to enhance the chances of success. Improving overall health, addressing any underlying medical issues, selecting a reputable clinic and considering advanced techniques like preimplantation genetic testing can all contribute to better outcomes.
IVF success rates are influenced by a complex interplay of factors, including age, health and the quality of the medical care received. By understanding these factors and taking proactive steps, hopeful parents can improve their chances of a successful IVF journey, turning the dream of parenthood into a reality for many.
This chart provides a visual representation of the typical expenses associated with different stages of the IVF process.
A REVIEW OF LYS BEAUTY BY SHAWNA DENA’
By Shawna Dena’
In a world where beauty standards are constantly evolving, LYS Beauty stands out as a beacon of empowerment and inclusivity. Founded by Tisha Thompson in 2021, LYS Beauty is the first black-owned Sephora Clean Makeup brand, making waves for its dedication to authenticity and accessibility. With every product priced under $30, LYS Beauty aims to make high-quality, clean beauty products available to everyone.
I was initially introduced to LYS Beauty three years ago by one of my favorite YouTube influencers, Too Much Mouth. She did promotional work and a full video review of the brand. Her glowing review had me intrigued and eager to try the products myself. My first purchase was the No Limits Cream Bronzer Stick in the shade Strength, the second darkest shade available. Priced
at $20 each, the bronzer stick is available in seven shades.
The bronzer stick is incredibly creamy and blends beautifully. I fell in love with this product from the first use, and it quickly became a staple in my collection. I loved it so much that I also purchased the darkest shade, Worthy. Despite being a bit darker than I need for my complexion, it's so pretty that I couldn't resist. The formula includes green tea extract, which helps hydrate the skin and reduces the appearance of irritation. This is the creamiest bronzer I've used in a long time. I usually set it with a powder bronzer after setting my entire face. It is formulated for all skin types, and the pigment shows up nicely on my skin without looking muddy. I recommended this to a close friend, and she raves about it every time.
My next purchase was the
These LYS products are all priced under $30.
Higher Standard Satin Matte Cream Blush in Empower, Inspire and Epic. These blushes come in nine shades total, priced at $18 each. The colors are stunning, and the finish is lovely. As a Black woman, blush can seem very intimidating, but this formula is so buildable and smooth that you can’t help but fall in love. The blush has a satin matte finish that gives the perfect amount of flush needed on the cheeks. It can be set using a translucent powder or a powder blush to enhance the pigment. Personally, I use the cream blush first and then always set it with a powder blush in the same color family. This ensures the color remains vibrant even after setting your face. The formula
works well on all skin types and pairs nicely with other products. The foundation, Triple Fix Serum Foundation, and the concealer, Triple Fix Brightening Concealer, were the last products I tried because they are often sold out and were available online only. This made me even more intrigued because it showed how much people love these products. I finally got my hands on them earlier this year, and it was worth the wait! The foundation comes in 35 shades at $24. It is described as a light to medium buildable coverage, formulated for all skin types. The formula includes Ashwagandha, Hyaluronic Acid, Avocado Oil and Turmeric. I purchased shade DPN1 (Mocha Neutral-dark brown skin with neutral undertones) with the help of Findation.com, which compared all my current foundations to find my best match. At first, I thought I had gone
too dark because it looked too warm in the bottle.. However, when I blended the foundation into my face, the shade match had me speechless. The way the product blended into my skin was amazing—it gave a "my skin but better" look. I was so shocked by how it blended seamlessly into my skin, and I didn’t feel it on my face. The foundation was lightweight, yet the coverage was there.
I chose to purchase two concealers at $19 each because, in my normal routine, I use a lighter concealer in my inner corners and something closer to my complexion everywhere else. The lighter shade I went with was DG3 (golden caramel brown skin with golden undertones), which would go only in the inner corner of my eyes and blend into my other concealer. The other shade I chose was DPG1 (mocha dark brown skin with golden undertones) to highlight other areas of my face, which was the shade for my entire face.
The concealers blend amazingly on top of the foundation, which is to be expected. The concealer is definitely full coverage, and a little goes a long way. I set the products with my normal setting products, and they played very well with others. The brand does have a translucent powder to set your face for $19, but I chose not to use that during my initial review.
The brand offers a wide range of products including brushes, blush sticks, lip treatment oils, setting spray, mascara, matte lipsticks, powder matte bronzers, brow gels, lip pencils, eyebrow pencils and skincare products. LYS Beauty is exclusively available at Sephora stores, Sephora.com and LYSbeauty.com.
I wore the products for almost eight hours, and the concealer stood the test of time with no creasing. I will admit that I am combo-oily, and I did experience some oil coming through with the foundation. That is to be expected with my skin type and using a hydrating foundation. Overall, I’ve gone back to this foundation and concealer several times while using them with other products I frequent, and they play very well with others.
Shawna Dena’ passionately embraces makeup, sharing her brand experiences. Hailing from North Carolina, she acquired her mastery of makeup through YouTube, creating a personal haven of creativity and security. Find her makeup tutorials and reviews on @ShawnaDena_16 (TikTok) and Shawna Dena (YouTube).
EFFECTIVE WORKOUTS FOR A STRONGER LOWER BACK
We often focus on strengthening our glutes, shoulders or abs but tend to neglect our lower back. A weak lower back can hinder your ability to perform other workouts, causing discomfort and potentially leading to severe injuries. However, you can incorporate exercises and stretches into your fitness routine to strengthen your lower back, support your core and enhance overall body performance. Here are some signs or symptoms of a weak lower back and exercises to
help strengthen it.
SIGNS OF A WEAK LOWER BACK
If your lower back is weak, you may experience stiffness, overall weakness, pain with movement and discomfort. Other indicators of lower back weakness include:
• excessive arch in the lower back while standing;
• tightness in the hip flexors and hamstrings;
• reduced ability to rotate the body left and right;
• difficulty sitting upright in a
THE LOWER BACK
Strengthening the lower back is crucial for maintaining overall body stability and preventing injuries. Review these suggested exercises to strengthen your lower back.
SIDE PLANK
A modified variation of the plank, the side plank targets the gluteus medius, tensor fasciae latae and quadratus lumborum— muscles crucial for hip stability. To perform a side plank, follow these steps:
BIRD-DOG EXERCISE
chair without your hips shifting back; and
• inability to maintain a stable, straight lower back position when bending to lift objects. Whether you prefer lowimpact activities or more intense workouts, a strong lower back enables safe load bearing by effectively withstanding gravity and heavier weights. This strength helps prevent pain, discomfort and injury.
EXERCISES TO STRENGTHEN
Glute bridges improve your lower back and the muscles surrounding it (such as your hamstrings and glutes). How to do it:
• With your feet flat on the ground and your legs bent, lie on your back.
• Take a deep inhalation. As you exhale, raise your hips toward the ceiling and drive into the center of your feet. Make sure you're not overarching through your lower back.
• Return to the starting location.
• Repeat for two or three sets of six to eight reps. Muscles worked: lower back, glutes and hamstrings.
Bird dog
Side plank
How to do it:
Lie on your right side with your left leg straight, foot flat on the ground, and your right leg slightly bent. Ensure your right arm is directly beneath your right shoulder and that your forearm is extended in front of you.
• Raise your right hip off the ground by engaging your abs.
• Straighten your right leg and stack your feet on top of each other by lifting your right knee off the ground.
• Keep your body straight and hold the posture for ten to thirty seconds.
• Gradually return to the starting position and repeat on the opposite side.
GLUTE BRIDGE
• Repeat the previous steps again. This exercise can strengthen the core and help regulate frontto-back pelvic tilting.
The glute bridge targets the gluteus maximus, which forms the buttocks and is activated when extending the hips, such as standing up from a squat. The glutes support the lower back by serving as both stabilizers and mobilizers. Strong glutes can help support and stabilize the hips, lower back, and knees. To execute a glute bridge, follow the below steps.
How to do it:
• Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides with your palms facing down.
• Contract your abdominal muscles and squeeze your glutes.
• Lift your pelvis off the floor, continuing to raise it until your body forms a straight line from your shoulders to your knees.
• Hold this position for at least two seconds.
• Slowly return to the starting position.
• Repeat these steps ten to fifteen times.
DISCLAIMER
Always consult with healthcare professionals before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.
PrEP (pre-exposure prophylaxis) is a prescription medicine that’s taken as part of a routine before you’re exposed to HIV to help reduce your chances of getting it. Remember that PrEP doesn’t protect against other STIs, so be sure to use condoms and other healthy sex practices.
Your healthcare provider can help you determine whether PrEP is the best option for your situation.
Scan the code to learn more about PrEP or visit Healthysexuals.com
