The August 2020 Health, Wellness and Nutrition Supplement

AUGUST 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

Facing Fear: Mental & Emotional

Well-being in Times of Crises

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PUBLISHER Denise Rolark Barnes STAFF D. Kevin McNeir, Editor Ron Burke, Advertising/ Marketing Director Shevry Lassiter, Photo Editor Lafayette Barnes, IV, Assistant Photo Editor John E. De Freitas, Sports Photo Editor Dorothy Rowley, Online Editor ZebraDesigns.net, Design & Layout Mable Neville, Bookkeeper Dr. Charles Vincent, Social Sightings columnist Tatiana Moten, Social Media Specialist Angie Johnson, Circulation REPORTERS Stacy Brown (Senior Writer), Sam P.K. Collins, Timothy Cox, Will Ford (Prince George’s County Writer), Jacqueline Fuller, Hamil Harris, D. Kevin McNeir, Kui Mwai, Lee Ross, Dorothy Rowley, Brenda Siler, Lindiwe Vilakazi, Sarafina Wright, James Wright, PHOTOGRAPHERS John E. DeFreitas, Ja’Mon Jackson, Shevry Lassiter, Roy Lewis, Jr., Robert R. Roberts, Anthony Tilghman

The world community embraced former President and First Lady Barack and Michelle Obama as representative examples of the American Dream, as well as embodiments of Black uplift. While setting the gauge of what was possible, the Obamas radiantly shattered centuries-old lexicons defining blackness as a defect or subversion of the norm. It was vitally important, then, that Michelle Obama opened up about confronting 5 Dr. Shantella Sherman (Photo by India Kea) “some form of low-grade depression” she began to experience recently under quarantine.

Brought on, in her estimation, by racial strife and the uncertainties of the nation, Obama’s transparency gives a face – a recognized and respected face – to the millions of others silently coping with similar issues.

More than 1 in 3 Americans reported symptoms of anxiety or depression in a recent pulse survey by the U.S. Census Bureau. Additionally, a Kaiser Family Foundation survey found that more than 30 percent of adults in the United States were reporting symptoms consistent with anxiety or depression since the coronavirus pandemic began.

“I have to say, that waking up to the news, waking up to how this administration has or has not responded, waking up to yet another story of a Black man or a Black person somehow being dehumanized or hurt or killed, or falsely accused of something, it is exhausting,” Obama said. “It has led to a weight that I haven’t felt in my life — in, in a while.”

Feelings of depression and anxiety, especially for those of us living in the District of Columbia – the seat of national power and therefore ground zero to protests, unclear legislation, and social uncertainty – are so common that many of us have found hours morph into days and then into weeks and months. Many of us are not sleeping properly and as a result, not eating, exercising, or coping well. Others are overeating, staying in bed for days at a time, and frightened into malaise.

Mental Health America reports that “processing and dealing with layers of individual trauma on top of new mass traumas from COVID-19 (uncertainty, isolation, grief from financial or human losses), police brutality and its fetishization in news media, and divisive political rhetoric adds compounding layers of complexity for individuals to responsibly manage.” Coupled with a distrust of the medical establishment and stigmas associated with psychological openness, many Black and African American people remain hesitant about seeking help or coping resources.

Thankfully, a ban on watching unnecessary amounts of news, and a daily push to help neighbors or connect with loved ones through social media, has kept me and many others from knotting up into a ball and wishing the world away. Also, helpful for me was the purchase – back in March when the quarantine took shape – of a gravity blanket.

Designed to give deep pressure stimulation, gravity blankets mimic the gentle pressure applied with the hands and arms via hugs, an embrace, or massage therapy. They are great for anxiety and insomnia by increasing serotonin and melatonin.

Whether suiting up to hug relatives, being encouraged by our former First Lady’s transparency, seeking professional help, or getting snug under a gravity blanket, the Informer wants you well. This health supplement offers great insight into maintaining and strengthening your mental and emotional health during crises.

Thankfully, a ban on watching

unnecessary amounts of news, and a daily push to help

neighbors or connect with loved ones through social media, has kept me and many others from knotting up into a ball and

READ, LEARN, GROW.

wishing the world away.

www.washingtoninformer.com / AUGUST 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

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Pata, Pata: The Psychology of Touch

By Lee Ross WI Staff Writer In 1967 when the legendary Xhosa songstress Miriam Makeba released the tune, “Pata, Pata,” (literally translated, Touch, Touch), few would believe the world would reach an age where touching was almost taboo. Touch remains the most important method of taking in and communicating information, and healing. Babies, small children, and the elderly often show signs of emotional fatigue and distress when not held, hugged, or touched for long periods of time. In recent months, with the world facing extended periods of isolation through quarantine, a sharp increase in the number of people experiencing emotional trauma through touch deprivation, has developed.

Experts say not knowing when it will be safe to hug, touch, and comfortably interact with others without fears of becoming ill, adds to the sense of touch deprivation, also called skin hunger. Such was the case for Southwest, D.C. resident Anna Clark, who told the Informer she felt an overwhelming sense of dread when her son’s family – including tween grandsons – visited her weekly at the onset of the coronavirus quarantine because she could not touch them.

“We are a family that hug and kiss one another, we are very expressive and affectionate naturally.

So, to see them and have to wave at them instead of touching their faces or just holding their hands, saddened me to tears,” Clark said.

“They were driving 30 miles each week to check on me, but I felt depressed and unable to cope with not hugging and kissing them.”

Clark’s sleep pattern and appetite waned, as did her motivation to go outside and interact with others. In short, she was suffering from touch deprivation. This condition refers to the negative effects felt while going through long periods of time without physical contact with other humans. This could be days, weeks or months depending on the person. Touch

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deprivation can lead to mental health-related difficulties like increased stress, feelings of loneliness, depression or anxiety, difficulty with emotion regulation and trouble sleeping.

Fortunately, Clark’s son, his wife, and their children felt as emotionally taxed by the touch deprivation as she did and after months of waves, on her birthday in June, the family donned masks, sprayed down with disinfectants, said a prayer, and physically reconnected.

“I cried so hard I was shaking. It was the greatest feeling in the world because as basic as it seemed, it was what we needed,” Clark said. “Only later did I find out that my grandsons were also experiencing the same sleeplessness and sadness I was. We did not want to risk giving each other this virus but we were becoming ill all the same.”

Similarly, 60-year-old Liverpool grandma, Sheila Abbott, purchased a full hazmat suit and gloves so that she could hug her 6-year-old grandson.

Touch, according to Dr. Asim Shah, M.D., professor and executive vice chair of the Menninger Department of Psychiatry at Baylor College of Medicine, makes people more aware of their personal boundaries, allowing them to connect with others at a deeper level.

“Human beings are wired to touch and be touched. When a child is born, that is how they bond with their mother—through touch. Our wiring system has touch everywhere, so it’s difficult for us not to think about physical contact,” Shah said. “When someone is [touch] starved, it’s like someone who is starved for food.

They want to eat, but they cannot.

Their psyche and their body want to touch someone, but they can’t do it because of the fear associated with, in this case, the pandemic.”

According to a 2018 study by the Medical College of Wisconsin in Milwaukee, touch starvation also contributes to an increase in stress, depression, and anxiety,

creating a domino effect of physiological ripples. The body releases the hormone cortisol as a response to stress, activating the body’s “flight-or-fight” response. This can increase heart rate, blood pressure, respiration, and muscle tension, and can suppress the digestive system and immune system—increasing the risk of infection.

Medical communities believe distancing keeps the virus at bay and continue to recommend touching only for those who already share a household. In the interim, thousands of grandparents across the globe have begun purchasing full hazmat suits online to keep the touch and feel of family healthy. HS

5 Anna Clark hugs her daughter-in-law, after months of isolation and feelings of touch deprivation. (S. Sherman/The Washington Informer)

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Healthy Summer Habits Submitted by AmeriHealth Caritas District of Columbia It’s August, and summer comes around again this month. August usually brings lots of chances to get outdoors with friends and family.

This season, many of us may still be playing it safe indoors. We may be catching up with loved ones on the phone and online, so we can help keep everyone healthy. Here are some other ways we can help boost our health for the summer.

BE SUMMER SAVVY

Make the most of this time to help you get healthy and stay healthy. Stay active in safe ways that help keep your body in good shape:1 • Beat the heat! If you exercise in your yard, be active in the early morning. Watch the sun come up while moving in place with exercises like stretches, jumping jacks, or skipping rope.

• Sidewalks sizzling? Get moving indoors! Get active in the privacy of your home with a fitness video on DVD or online.

• Stay hydrated. Drink plenty of water before, during, and after exercise. Drink more water as the temperatures rise.

• Fuel up. Help yourself stay active by getting lots of nutrients.

Mix up your meals, using these healthy foods: - Whole grains, beans, nuts, and seeds - Fat-free or low-fat milk and cheese - Seafood, poultry, and eggs • Grow your own food! Start a small garden in your yard. It can be satisfying to eat fruits and vegetables you planted yourself. Gardening may also be a great way to exercise.

Remember to talk to your health care provider before starting a new diet or exercise program.

#BestMe

Rewards Program

PROTECT AGAINST THE RAYS

Many of us like to get out in the sun for warm summer days.

We can do this safely, even in our yards, if we protect ourselves against the harmful part of the rays — the ultraviolet (UV) light. UV rays may damage your skin in as little as 15 minutes. Try to make it second nature to stay safe from too much exposure.2 Here are some tips:2 • Load up on sunscreen. Use broad-spectrum sunscreen with at least SPF 15. SPF is the sun protection factor. Higher numbers mean more protection from UV rays. Also check the sunscreen’s expiration date to make sure it still works. Put on a thick layer before even going outside. Reapply it after two hours.

• Dress for health. Fabric that is dry and woven tightly offers the best protection from UV rays.

Wear sunglasses that block both

UVA and UVB rays. Top off your outfit with a hat that has a brim all the way around that shades your face, ears, and neck.

These articles are for educational purposes only. They are not intend-

ed to take the place of your primary care provider (PCP). If you have questions or are on a special diet prescribed by a provider, talk with your PCP before making any changes. Check with your PCP before starting any exercise program. If you

I got a gift card for getting my annual physical. You can too.

You can get a $25 gift card if you: • Are an AmeriHealth Caritas District of Columbia member • Are 12 – 21 years old • Get an annual physical exam

Visit www.amerihealthcaritasdc.com/giftcard to learn more.

Note: A member cannot get more than $50 in incentives each year.

ACDC-19433327-2

www.amerihealthcaritasdc.com

All images are used under license for illustrative purposes only.

Any individual depicted is a model.

AmeriHealth Caritas District of Columbia complies with applicable federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex.

English: ATTENTION: If you speak English, language assistance services, at no cost, are available to you. Call 1-800-408-7511 (TTY/TDD: 202-216-9885 or 1-800-570-1190).

Spanish: ATENCIÓN: si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-800-408-7511 (TTY/TDD: 202-216-9885 o 1-800-570-1190).

Amharic: ማሳሰቢያ፡ አማርኛ መናገር የሚችሉ ከሆነ፣ ከከፍያ ነጻ የሆነ የቋንቋ ድጋፍ አገልግሎት ይቀርብልዎታል፡፡ በስልክ ቁጥር 1-800-408-7511 (TTY/TDD: 202-216-9885 ወይም 1-800-570-1190) ይደውሉ.

1-800-408-7511 ‫ اﺗﺼﻞ ﺑﺮﻗﻢ‬.‫ﺎن‬‫ ﻓﺈن ﺧﺪﻣﺎت اﳌﺴﺎﻋﺪة اﻟﻠﻐﻮﻳﺔ ﺗﺘﻮاﻓﺮ ﻟﻚ ﺑﺎ‬،‫ إذا ﻛﻨﺖ ﺗﺘﺤﺪث اﻟﻠﻐﺔ اﻟﻌﺮﺑﻴﺔ‬:‫ ﻣﻠﺤﻮﻇﺔ‬: Arabic .(1-800-570-1190 ‫ أو‬TTY/TDD: 202-216-9885 ‫)رﻗﻢ ﻫﺎﺗﻒ اﻟﺼﻢ واﻟﺒﻜﻢ‬

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think you need to see your PCP because of something you have read in this information, please contact your PCP. Never stop or wait to get medical attention because of something you have read in this information.

Sources: 1.

“Healthy Habits for Summer,” National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases, https://www.niddk.nih. gov/health-information/weight-management/healthy-habits-summer.

2. “Sun Safety,” Centers for Disease Control and Prevention, https://www. cdc.gov/cancer/skin/basic_info/sun-safety. htm.

3. “Produce Available in Washington DC in Early June,” Seasonal Food Guide, https://www.seasonalfoodguide.org/washington-dc/early-june. Data in this guide comes from the Natural Resources Defense Council and state departments of agriculture and university extension programs across the U.S. All images are used under license for illustrative purposes only. Any individual depicted is a model

#BestMe

Coloring Your Plate with Fruits and Veggies Summer means fresh produce. At your grocery store or farmers’ market, you may see fruits and vegetables of every color. August can be a good time to try colorful new meals. Wash your hands after visiting the grocery store. Also wash all produce, even if it has a rind to peel.

Here are 10 foods in season in D.C. this month. Pick a few of different colors and look online for recipes that use them. Then try out your new recipes in colorful summer plates:3 • Asparagus • Beets • Black-eyed peas • Blueberries • Carrots • Cucumbers • Nectarines • Radishes • Raspberries • Spinach

Find us on Twitter at www.twitter.com/amerihealthdc.

Find us on Facebook at www.facebook.com/AmeriHealthCaritasDC.

#BestMe

Rewards Program

I got a gift card for getting my prenatal checkup. You can too.

You can get a $25 gift card if you: • Are pregnant and within your first trimester • Are an AmeriHealth Caritas District of Columbia member • See a midwife or OB/GYN for your first prenatal office visit

Visit www.amerihealthcaritasdc.com/giftcard to learn more.

Note: A member cannot get more than $50 in incentives each year.

ACDC-19433327-1

www.amerihealthcaritasdc.com AmeriHealth Caritas District of Columbia complies with applicable federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex.

English: ATTENTION: If you speak English, language assistance services, at no cost, are available to you. Call 1-800-408-7511 (TTY/TDD: 202-216-9885 or 1-800-570-1190).

Spanish: ATENCIÓN: si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-800-408-7511 (TTY/TDD: 202-216-9885 o 1-800-570-1190).

Amharic: ማሳሰቢያ፡ አማርኛ መናገር የሚችሉ ከሆነ፣ ከከፍያ ነጻ የሆነ የቋንቋ ድጋፍ አገልግሎት ይቀርብልዎታል፡፡ በስልክ ቁጥር 1-800-408-7511 (TTY/TDD: 202-216-9885 ወይም 1-800-570-1190) ይደውሉ.

1-800-408-7511 ‫ اﺗﺼﻞ ﺑﺮﻗﻢ‬.‫ﺎن‬‫ ﻓﺈن ﺧﺪﻣﺎت اﳌﺴﺎﻋﺪة اﻟﻠﻐﻮﻳﺔ ﺗﺘﻮاﻓﺮ ﻟﻚ ﺑﺎ‬،‫ إذا ﻛﻨﺖ ﺗﺘﺤﺪث اﻟﻠﻐﺔ اﻟﻌﺮﺑﻴﺔ‬:‫ ﻣﻠﺤﻮﻇﺔ‬: Arabic .(1-800-570-1190 ‫ أو‬TTY/TDD: 202-216-9885 ‫)رﻗﻢ ﻫﺎﺗﻒ اﻟﺼﻢ واﻟﺒﻜﻢ‬

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AUGUST 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

All images are used under license for illustrative purposes only.

Any individual depicted is a model.

“MOVING FORWARD” Series Addressing Our New Reality Change is known to make most uneasy, but a pandemic, as we all know firsthand, has overarching impacts on everyone. Focusing on mental health has been an issue that I have fostered within our community for years.

In 2018, I hosted a youth event called “Marching Forward” in Maryland with mental health and educational experts present. The event was to give students an outlet to vent their feelings on the Parkdale high school shooting. I was so impressed with the young march organizers as I witnessed their fearless call for changes by our national and local leadership. The conviction of those who spoke on this national platform - their fear, anxiety, and dismay for the lack of fair laws and systems came through in their voices and showed on their troubled faces. As our event progressed, the students began to share their fears about losing their lives while at school and other real and raw challenges they faced as part of daily life.

They shed tears and supported one another during the retelling of stories that exposed traumatic situations of being bullied. They shared their fear of dealing with school shootings and other violence in what should be a safe space. They talked about the stress of getting good grades and being accepted into colleges. Their concerns also weighed heavily on whether their plans would work out, including the layers of peer pressure and fulfilling their parents’ expectations and vision for them.

Providing mental and physical health support to our communities when I became the Councilwoman for Prince George’s County District 8 was critical. My first wellness event was the #WOWFactor (Women of Wellness) where personal testimonies were shared and professionals imparted advice, encouragement, and healing tools on situations of mental, physical, domestic violence, sex trafficking and financial abuse. One of my mantra mottos is that your Health Is Your Wealth! It doesn’t matter who you are; we all have stress! African Americans have historically carried weighted, daily stressors more than any other group, due to racism, systemic inequality,

and secondary or vicarious trauma.

Our perfect storm in the DMV that scathed our well-being, began in early March 2020 when it became evident that, regardless of age or ethnicity, we were all in an unthinkable “New Reality” that forced us to adapt in overwhelming ways. The turmoil of the unknown, all of the conflicting reports, social media bombardment, vast workforce reductions, lost income, and confinement heightened the domestic violence and mental illness entrapped within some homes, all with no warning, or a mappedout plan. I decided something had to be done.

This need for action birthed “MOVING FORWARD,” a series of virtual meetings and forums to navigate the whirlwind of our personal, professional, and family lives.

Since May, we have hosted three “Moving Forward” webinars. The first was “Mental Health – From the Shock of Our New Reality.” Mental health professionals and a frontline medical worker addressed personal/ professional, family, youth, grief, trauma, and substance challenges that affect our mental, physical, spiritual and financial health in this COVID-19 crisis. We learned that we are new people, forever changed from the pandemic, and that life as we know it will never be the same.

So, moving forward, the question is, how do we cope? Here are some selfhelp tools from this webinar: • Reset and Reconnect with Others • Be Gentle and Patient with Ourselves and Others • Communicate! Communicate!

Communicate!

• Try to Stay in the Moment • Disconnect from the News and Social Media, especially Before Bedtime to Stop Racing Thoughts As a personal healing and wellness outlet, I managed through the past few months with my faith, a newfound love of gardening, and clearing my house of clutter. I balanced that with continuing to serve my constituents by providing emergency PPE equipment to frontline workers and residents and ensuring the community had access to groceries and hot meals through non-profit partnerships and daily home deliveries.

“Moving Forward” took a needed shift to address the second pandemic we faced with racial injustice and the overdue right of equity for African Americans. On June 24, we hosted regional elected, academia, and youth leadership for this discussion.

Our latest “Moving Forward” on July 17, was dedicated to the youth leaders of today. They were vocal, in-

formed, and knowledgeable on injustices, legislation, inequities in health, environment, education, poverty, police reform, and COVID-19 recovery. The “Moving Forward” series will continue to provide meaningful dialogue and resources as we move through these challenging times together. We Are All In This Together!

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Facebook: @MoniqueAndersonWalkerDistrict8 Instagram: cmmoniqueandersonwalker Twitter: @D8Monique

www.washingtoninformer.com / AUGUST 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

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By the Numbers

By Lee Ross WI Staff Writer The Agency for Healthcare Research and Quality (AHRQ) reports that racial and ethnic minority groups in the U.S. are less likely to have access to mental health services, less likely to use community mental health services, more likely to use emergency departments, and more likely to receive lower quality care. As a result, minority groups are at higher risks for poor mental health outcomes, including depression and self-harm. Ensuring all Americans have access to necessary resources begins with understanding the importance of good mental and emotional health.

A new study

by Qualtrics identifies the nature of the global mental health crisis and provides data that sheds light on the issues people are facing.

{

67 percent of people report higher levels of stress since the outbreak of COVID-19.

57 percent say they have greater anxiety since the outbreak.

54 percent say they are more emotionally exhausted.

50 percent feel they are more irritable.

According to the Substance Abuse and Mental Health Services Administration (SAMHSA) and the CDC: In 2017, 10.5 percent (3.5 million) of young adults age 18 to 25 had serious thoughts of suicide including 8.3 percent of non-Hispanic blacks and 9.2 percent of Hispanics. In 2017, 7.5 percent (2.5 million) of young adults age 18 to 25 had a serious mental illness including 7.6 percent of non-Hispanic Asians, 5.7 percent of Hispanics and 4.6 percent of non-Hispanic Blacks.

55

55 percent of teens say they have experienced anxiety, 45 percent excessive stress, and 43 percent depression.

According to the National Alliance on Mental Illness (NAMI), 1 in 5 Americans live with a mental health condition. NAMI says America’s entire mental health system needs improvement. That includes serving and helping marginalized communities.

National 4‑H Council commissioned a survey to explore teens’ perceptions and experiences around mental health. The sur‑ vey, which polled over 1,500 diverse youth ages 13-19 nationwide, explored the role of resilience in mental health along with gathering youth perspectives on the state of mental health issues in their community and the nation. The survey was conducted online from May 4 to May 14, 2020.

81 percent of teens say mental health is a significant issue for young people in the U.S., and 64 percent of teens believe that the experience of COVID-19 will have a lasting impact on their generation’s mental health.

Teens today report spending 75 percent of their waking hours on screens during COVID-19.

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53 percent say they feel sadness day-to-day.

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Probiotics & Prebiotics: The Dream Team

By Elaine Magee, MPH, RD Albertsons Companies Having a healthy gut with the right balance of good bacteria (yep, “good” bacteria is a thing!) can change the entire health of our bodies! By now, you’ve probably heard about the health benefits of probiotics (AKA “good” bacteria) and maybe you’ve even made a point to add some probiotic-containing foods into your diet. But did you know PREbiotics are also important to gut health? Read on for recipes and more info!

WHAT ARE PREBIOTICS?

Just as plants need sun and water to grow, probiotics need prebiotics in order to fully thrive within your intestine. Prebiotics, let’s call them “good” bacteria promoters,” are specific fibers that are indigestible and found in everyday plant foods.

These fibers are then fermented and used by the “good” bacteria and not

by the “bad” bacteria. Although more needs to be known, experts believe prebiotics may also boost gut health by increasing the amount of Bifidobacteria, which is just a (really) big word for a certain probiotic that is associated with inhibiting the growth of “bad” or pathogenic bacteria.

WHERE TO FIND PREBIOTICS?

In addition to boosting gut health, including prebiotic-containing foods in your daily diet may also have a positive effect on the immune system, help reduce appetite, lower body fat and improve glucose tolerance. So where do we find these amazing prebiotics? There are a variety of plant foods that contain these compounds. Inulin is a well-studied prebiotic and you can find it in garlic, onion, asparagus, leeks, chicory, jicama and Jerusalem artichokes. For other prebiotic fibers, enjoy bananas (particularly green bananas which are high in prebiotic-acting resistant

starch), berries, ground flaxseed, beans and legumes, whole grains (including whole wheat, oats and barley), dark leafy greens (especially dandelion greens) and unsweetened cocoa.

HOW TO INCORPORATE PROBIOTICS AND PREBIOTICS?

Prebiotics (good bacteria promoters) and probiotics (good bacteria) work together synergistically! While getting them both in your daily diet is a great start, getting them both in the same meal is even better! For a simple solution, look for ways to add ground flaxseed or green bananas to your probiotic-rich Greek yogurt or yogurt-based smoothie.

HOW DO AVOCADOS FIT IN?

While you may know avocados are good for you and are a rich-plant source of heart-healthy monounsaturated fat, you may not know that

avocados are also a delicious source of prebiotic fibers! At least 30% of the fiber in avocados is a prebiotic fiber. These unique creamy fruits also contribute nearly 20 vitamins and minerals, plus phytonutrients with antioxidant and anti-inflammatory activity. One-third of a medium avocado adds about 3 grams of fiber and only 80 calories!

Pick up an avocado each time you go grocery shopping and add them to salads, sandwiches (instead of mayonnaise) and any egg, casserole or Mexican-style dish. You can even use an avocado half as an edible bowl for tuna or chicken salad!

Pro Tip: When adding fiber and prebiotic foods to your daily diet, do it gradually and always remember to drink even more water than you usually do—this will help minimize GI upset! HS

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Our Future Must Ensure Black Women Can Thrive and Build Our Families With Dignity

By Marcela Howell In the early days of the pandemic, we often heard COVID-19 was a powerful equalizer: everyone was at risk. Of course, that was far from the truth. Especially here in DC. Instead, the pandemic reminds us what we’ve long known—that systems were not designed for everyone, 3 In Our Own Voice advocates outside the Supreme Court during oral arguments in June Medical Services v. Russo

Research Volunteers Needed

Alpha Thalassemia Study Doctors at the National Institutes of Health (NIH) want to study the role our genes play in how blood vessels work.

Alpha thalassemia is a blood disorder caused by missing DNA in a group of genes.

Understanding the role genes play in this disorder may lead to new treatments for blood diseases, including sickle cell disease and malaria.

All study-related tests and procedures are provided at no cost. Compensation may be provided.

You may be eligible if you are a HEALTHY VOLUNTEER: ■ 18 - 39 years of age ■ African ancestry (e.g. Black, African American, African, Afro-Caribbean) ■ Willing to provide a saliva sample

r Call o

e

alpha.study@nih.gov Location: The NIH Clinical Center, America’s Research Hospital, is located on the Metro red line (Medical Center stop) in Bethesda, Maryland.

301-761-5667 http://go.usa.gov/xr5sH NIH study #16-I-0065 NIH Office of Patient Recruitment 1- 800 - 411-1222 TTY 1-866-411-1010 Se habla español

® NIH...Turning NIH...Turning Discovery Into Health

!

oday t l i a m

especially Black women. We are witnessing the impact of the deep-seated barriers in our government, economy, and health care that deny Black people health, wellness, and economic security. Here in DC, Black people are six times more likely than white people to die from COVID-19. Massive economic disparities preventing Black women from being able to afford fundamental expenses, from rent to food, go hand-in-hand with the systemic inequities that we also face in health care. And the reality is that this is nothing new.

As a Black woman and reproductive justice leader, I’ve always known that our ability to access health care, provide for ourselves and our families, and, certainly, to decide whether and when to become a parent, are all crucial to our wellbeing and our ability to thrive. We must have control over our own bodies.

Even before the pandemic, longstanding injustices meant that Black residents in DC make about onethird of what white residents do.

Black DC residents face more diseases like cancer and heart disease.

Black women in DC also face one of the worst maternal health crises in the country, worsened by barriers to prenatal care and the shuttering of hospitals with maternity wards.

One of those deep-seated longstanding injustices includes restrictions, stigma, and racism that push abortion care out of reach for Black women. In DC, there are severe restrictions on insurance coverage of abortion care, meaning 55,000 women in DC enrolled in Medicaid could be forced to choose between paying for their rent or food, or abortion care. Across the country, anti-abortion state politicians have passed more than 450 abortion restrictions in recent years designed to push abortion out of reach. These include outright bans, as well as laws designed to shut down clinics, insurance coverage bans, and other restrictions that create obstacles and can make it next to impossible to get an abortion.

This is all being exacerbated by the COVID-19 pandemic. The costs of travel to reach abortion care, the added restrictions on travel due to COVID-19, rampant job losses, and the pandemic’s strain on the health care system have all compounded to make abortion care even more difficult to reach.

When someone wants to get an abortion but is denied, they are more likely to fall into poverty, less likely to have a full-time job, and twice as likely to experience domestic violence.

This is another way that our ability to thrive is denied.

Now, instead of people calling the pandemic a great equalizer, I hear unsettling calls for a return to normalcy when the pandemic is over.

But returning to normal is not good enough to forge a new path forward.

Our future must include, first and foremost, fixing the systems, existing long before COVID-19, that denied the health, safety, and wellbeing of Black women and our families in all areas of our lives. We need economic security, safer communities, food and housing security, and access to the full range of reproductive health care in our communities. This new future must include access to abortion care that is available to anyone who needs it, wherever they live and whoever they are, and is covered by insurance.

We don’t need a return to normal.

We must build power in our communities by mobilizing to change policies, running for office when the policymakers in office don’t see our needs as a priority, and organizing for a future where Black women can control our bodies and thrive. That would be a great equalizer. HS

Even before the pandemic, longstanding injustices meant that Black residents in DC make about one-third of what white residents do.

www.washingtoninformer.com / AUGUST 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

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Recent & Recommended Books About Good Emotional Health During COVID-19

By Lee Ross WI Staff Writer

Coping with Coronavirus: How to Stay Calm and Protect Your Mental Health: A Psychological Toolkit

by Brendan Kelly

How worried should I be? What information can I trust? What should I tell the children? Can I survive the panic, let alone the virus? These are certainly challenging, unprecedented times. Allow pre-eminent psychiatrist Dr. Brendan Kelly to help you understand and cope with the unique stresses of today, as we all try to deal with the threat of COVID-19 within our homes, communities and throughout the world. The anxiety associated with the coronavirus crisis is different to the anxiety seen in traditional disorders, because demonstrably there is something to fear, and that is what makes this worry so ubiquitous, so persistent and so challenging to manage. Fortunately, just as we are capable of finding sophisticated ways to make ourselves more anxious, we are equally good at finding sophisticated ways to manage our mental health, once we put our minds to it. Kelly offers practical tools to navigate dark and uncertain days. Both the author and the publisher are donating their proceeds from this book to charity.

Coronavirus: A Book for Children

by Kate Wilson, Elizabeth Jenner, Nia Roberts What is the coronavirus, and why is everyone talking about it? Engagingly illustrated by Axel Scheffler, this approachable and timely book helps answer these questions and many more, providing children aged 5-10 and their parents with clear and accessible explanations about the coronavirus and its effects - both from a health perspective and the impact it has on a family’s day-to-day life. With input from expert consultant Professor Graham Medley of the London School of Hygiene & Tropical Medicine, as well as advice from teachers and child psychologists, this is a practical and informative resource to help explain the changes we are currently all experiencing. The book is free to read and download, but Nosy Crow would like to encourage readers, should they feel in a position to, to make a donation to: https://www.nhscharitiestogether.co.uk/

The Unapologetic Guide to Black Mental Health: Navigate an Unequal System, Learn Tools for Emotional Wellness, and Get the Help you Deserve

by Rheeda Walker

This book is an exploration of Black mental health in today’s world, the forces that have undermined mental health progress for African Americans, and what needs to happen for African Americans to heal psychological distress, find community, and undo years of stigma and marginalization in order to access effective mental health care. In The Unapologetic Guide to Black Mental Health, psychologist and African American mental health expert Rheeda Walker offers important information on the mental health crisis in the Black community, how to combat stigma, spot potential mental illness, how to practice emotional wellness, and how to get the best care possible in system steeped in racial bias. Walker provides

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HEALTHY VOLUNTEERS & COVID-19: IMPACT ON AFRICAN AMERICANS

Researchers at the National Institutes of Health (NIH) National Institute of Allergy and Infectious Diseases (NIAID) seek healthy African American volunteers. The study will look at the body’s response to the seasonal influenza vaccine in participants previously infected with COVID-19 and healthy volunteers with no known history of COVID-19.

Consider joining if you • • • •

Are a healthy African American 18 years old or older Are not pregnant or planning to become pregnant Have no known allergy to vaccines of any kind Have not had the seasonal flu vaccine for the current season and are willing to be vaccinated

The study takes place at the NIH Clinical Center, America’s Research Hospital, located in Bethesda, Maryland

CONTACT: NIH- Clinical Center Office of Patient Recruitment 800-411-1222 (Refer to NIH study #19-I-0126) ■ Email: prpl@cc.nih.gov ■ Online: https://go.usa.gov/xpPgw ■ 800-877-8339 TTY / ASCII

NIH… T u r n i n g D i s c o v e r y I n t o H e a l t h ®

tools to help: Recognize mental and emotional health problems, Understand the many ways in which these problems impact overall health, quality of life, and relationships; and Develop psychological tools to neutralize ongoing stressors and live more fully; and Navigate a mental health care system that is unequal.

Mental Health Care in the African American Community

by Sadye Louise Logan, Ramona W. Denby, Priscilla A. Gibson

This comprehensive text provides a current and historical analysis of the impact of mental health research, policy, community, and clinical practice from a life course perspective. Stressing evidence-based practice as an expanded way to think and talk about individualizing and translating evidence into a given practice situation, this valuable book provides a social work context for all helping professions. Mental Health Care in the African American Community provides the helping community with non-traditional, expanded ways of thinking and intervening in the mental health needs and care of African Americans. Organized logically, this complex subject presents data in a user-friendly way that engages the reader and provides chapter summaries and suggested group/classroom activities to facilitate understanding. This text is extensively referenced and includes figures and tables to clearly illustrate data.

WI

AUGUST 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

Tips to Improving Mental & Emotional Health during Crises

By Lee Ross WI Staff Writer Be a Resource to Others: Reach out to family members, neighbors, and

friends to check on their wellbeing.

Sometimes just knowing that others care can make the difference between managing isolation and falling into despair. For those who enjoy sending

text messages or social media, consider weekly video chats so that you can be seen and heard by those you love.

Go for a walk: Organizations like the Community Health Network

STAY ON TRACK! Now more than ever, it’s important that your child receives their immunizations on time.

SCHEDULE YOUR ANNUAL PHYSICAL TODAY! All DC students must have up-to-date immunizations and submit a completed immunization record to attend school.

advise people to get outside for some fresh air and while doing so, take the opportunity to greet and interact with others from a safe distance. This will keep you from feeling trapped and, also keep you connected to the positive things going on in the world around you.

Disconnect from sensationalized news: Some of us may feel safer staying indoors, but inadvertently become fretful to go out because of the constant stream of news stories discussing the global pandemic, civil unrest in the streets, and debates over any number of social issues. Limit the types of programs and number of hours spent watching the news or programs that make you feel overwhelmed about the world around you.

Be a steward: One of the first things Southeast resident Janice Wyder did when the pandemic began was find out who was sick and shut-in around her neighborhood and schedule times to grocery shop and deliver necessities to those unable to leave their homes.

If you are able, suit-up, glove-up, and consider running errands for your neighbors who need assistance. In addition to being someone else’s lifeline, it will help you to stay mentally and emotionally centered.

Take advantage of mental health resources: Feeling overwhelmed, afraid, and depressed are not uncommon – and there are a myriad of resources available for those who need to chat, as well as for those who believe they have reached a crisis point. You can always dial 2-1-1 to find the answers and resources you need. The line is available 24 hours a day, 7 days a week. All calls are free and confidential. Interpreter services are available

in multiple languages. There are also online resources available to stay mentally and physically active—including art workshops, meditation classes, streamed concerts, 3-D walkthroughs of museums and zoos around the world, audiobooks, and music playlists to lift your mood.

Join a virtual support group: The National Alliance of Mental Illness recommends those facing some challenges connect with others who may be facing similar challenges and experiences, virtually. Like any good support group, the goal is the keep participants from feeling isolated and as if they are the only ones going through a particular type of crisis. Sometimes, knowing you are not alone is most comforting.

Other Resources: Emergency: Call 911 Disaster Distress Helpline: 1-800985-5990 (press 2 for Spanish), or text TalkWithUs for English or Hablanos for Spanish to 66746. Spanish speakers from Puerto Rico can text Hablanos to 1-787-339-2663.

National Suicide Prevention Lifeline: 1-800-273-TALK (8255) for English, 1-888-628-9454 for Spanish.

National Domestic Violence Hotline: 1-800-799-7233 or text LOVEIS to 22522 National Child Abuse Hotline: 1-800-4AChild (1-800-422-4453) or text 1-800-422-4453 National Sexual Assault Hotline: 1-800-656-HOPE (4673) The Eldercare Locator: 1-800-6771116 Veteran’s Crisis Line: 1-800-273TALK (8255) or text: 8388255 SAMHSA’s National Helpline: 1-800-662-HELP (4357) and TTY 1-800-487-4889 HS

dchealth.dc.gov/immunizations

5 Connecting with others through socializing services such as Skype can help those facing mental and emotional isolation. / Courtesy photo

www.washingtoninformer.com / AUGUST 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

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Let Heartland Foods Put Your Mind and Hunger At Ease!

By Heartland Foods At Heartland Foods, our goal is to provide the cleanest, safest, healthiest food on the planet to customers in the Mid-Atlantic who really care about what they feed their families.

Our families enjoy the assurance that their food supply will be reliable and secure all the way from farm to processor and from there to their tables at home with the highest caliber service. Two of Heartland’s key features are that we are not affected by complex Tier 1 supply chain issues and we deal exclusively with farms where organic conditions and humane care are required. We are based in Baltimore and specialize in bulk home delivery of top quality food items including farm specific meats - without the use of chemicals, steroids, antibiotics, preservatives or hormones-ever.

Heartland also supplies organic vegetables, pantry items and a wide range

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of gourmet food products that can’t be sourced at your local grocery store.

As an essential services company, we feel it is our duty and obligation to continue to provide uninterrupted services, -first and foremost to our loyal Heartland families, regardless of challenges posed by public health situations like the current pandemic.

Heartland maintains a robust network of farms to ensure the continuity of our supply chain, which also enables us to methodically bring on new customers without impacting services to our existing customer base.

We have a “best value” reputation built upon a history of reasonable prices, high quality food products, and service with a personal touch. We are truly dedicated to providing each of our families a convenient, safe, healthy and delicious experience. Call us today to get started on your introduction to Heartland Foods (800) 492-5592.

Don’t wait for the aisles at the grocery store to be empty to realize Heartland is your family’s solution!

We offer a personalized introduction and consultation with your family’s very own wellness expert who will guide you through our easy and streamlined service offerings and membership options. They’ll also build out a customized menu for your family based on how frequently you are cooking at home, typical portion sizes, dietary restrictions or goals, all while fitting these requirements comfortably within your budget.

Are you shopping organic or does the prospect of that experience seem too time-consuming or daunt-

ing? Let us do it for you! At Heartland Foods we work with the region’s top purveyors of healthy foods to give you an organic plus+ experience. We carefully select the best and deliver it right to your door! So take back all that extra time and put all that stress on our team so you can enjoy quality and convenience at its finest!

If change is inevitable and evolution optional, we invite you to evolve with Heartland Foods. We are now offering virtual introductions as well as no contact deliveries for your family’s health and safety.

Visit https://heartlandfoods.com/ request-more-info/ for our all-new interactive webinar. There, you can learn about Heartland, the farms we work with, and the services we provide all from the comfort of your home. We offer a range of benefits exclusive to our full-service members!

With the current COVID pandemic and many other uncertainties at this time, we find ourselves

AUGUST 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

spending more of our time in doors and with no clear return to “normal” in sight. With the school year right around the corner and the likelihood that kids and families will be staying at home more often this fall. Heartland is the solution for your family’s safety and security concerning your food supply. We also offer other products and solutions, such as air purification systems, water filtration units, stainless steel cookware and appliances to support whole home wellness!

There is nothing like the safety and security of your food with Heartland Foods. Knowing how your food is handled and where your food comes from with a complete audit trail from soil to shelf. Come experience the Heartland Lifestyle for yourself and let our family take care of your family.

Call us today (800) 492-5592 or visit Heartlandfoods.com to find out how we can help your family!

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Keeping LGBTQ Seniors Connected

Peer-Led Groups can be a Lifeline During the Pandemic

By Whitman-Walker Health In a culture obsessed with Instagram lives, TikTok dances, and trending hashtags, seniors can feel left out. Older lesbian, gay, bisexual, transgender, or queer (LGBTQ) people may face additional barriers to connection given the possible absence of children, grandchildren, and – in some cases – other family members who have shunned them.

Add to that the devastation of the AIDS epidemic, which wiped out entire friend groups.

And then there’s COVID-19.

“I stay at home all day, I don’t ever go outside,” says Jordan Davis, 68. “I don’t have many people to call me or people to interact with.”

“Especially with COVID.” Luckily, Davis participates in

Silver Circles, LGBTQ peer-led groups that meet virtually. The groups are a program funded in large part by the DC Department of Aging and Community Living (DACL), and administered through a partnership between Iona Senior Services and Whitman-Walker Health.

“Connection is so important for this population and the Silver Circles gives individuals the opportunity to meet new people, discover shared history, and even experience history together,” says Michael Mitchell, Peer Support Coordinator at Whitman-Walker Health.

One of the groups happened to be meeting while crowds were being cleared from Lafayette Park during the Black Lives Matter demonstrations. Knowing the par-

ticipants’ attention might be elsewhere, the group leader suggested that they turn on their TVs so they could watch it together, and then they talked about what was happening, relating it to other demonstrations and movements in which they had all been a part of while growing up.

This small suggestion allowed Silver Circle members to watch history unfold together. They were able to share that moment, process it in real time, and use it as an opportunity to bond.

Before the pandemic forced the Silver Circles to move to virtual spaces, they met twice a month in several locations across the District: Iona’s location in Tenleytown, and Whitman-Walker’s two health center locations near Logan Circle

and in Anacostia at Max Robinson Center. There is a group for women, two for men, and one that is mixed gender – with a second mixed-gender group in the works.

“When COVID-19 began to hit, we kept hearing terms like ‘shelter-in-place,’ and ‘isolate’ – and isolation is the last thing this population needs,” said Susan Messina, Deputy Director of Iona Senior Services. “Our Silver Circle group leaders told us that our participants needed connection now more than ever and twice a month just wasn’t going to do it. So we found the resources for each group to meet weekly.”

“The learning curve for moving to a virtual experience was steep for all our programming, but now that we have everyone up to speed tech-wise, we’re humming along on Zoom,” says Messina. Participants without a computer or Wi-Fi can call into the meeting by phone.

“It was so nice to see everyone’s faces again!” said Olivia O’Neal, a long-time Iona and Whit-

man-Walker volunteer, and community activist who is trained as a Silver Circle group leader. “We’re always happy to see each other and to be able to talk about our daily lives. We talk about everything: the pandemic, family dynamics, alcohol and addiction, aging as LGBTQ people…nothing is off the table.”

“It means so much to us.”

The groups reflect the diversity of the District across many lines, including race, class, religion, and gender identity. With Silver Circles being created to support LGBTQ seniors, they welcome each letter of the acronym – creating space for transgender and gender expansive seniors. Fitting in hasn’t been much of a problem in any of the groups.

“I like that the groups are diverse,” said Davis, who for 63 years has lived in the Ward 4 house where he grew up. “Nobody’s negative around racial stuff. We get along with each other.”

“I appreciate that.”

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5 Silver Circle group facilitators pose for a photo at the 14th Street NW Whitman-Walker health center.

www.washingtoninformer.com / AUGUST 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

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Community Health Centers Are Open - Here to Serve You Do Not Delay, Get the Care, You Need Today!

To Our Community Health Center Patients, We know that COVID-19 has created a lot of fear and concern about how to access health care services. We understand and want you to know that we are here to serve you, understand your needs and want to support you and your families.

We also know that these times have caused a lot of stress and hardship for you and your families. Please reach out to us if you have financial distress, housing instability, food needs, and emotional distress. Community Health Centers have resources to help you.

Community Health Centers are providing routine care, dental care, behavioral health care, and are providing testing for COVID-19. Our services are available in person and via telehealth on the phone and on video. We have 24/7 Nurse Advice Lines to assist you.

For all appointments, please call to schedule an in-person visit or telehealth visit. We are taking special precautions, cleaning facilities, social distancing, using protective masks and equipment and other actions to protect your health and safety and our employees, too.

Here are a few specific measures we are taking: • • • • • • •

We are closely screening patients and staff for COVID-19 risk.

We will offer in -person and Telemedicine visits based on your needs and desires.

All patients will wear a mask.

Staff and providers will be wearing masks and PPE as required Patients may be asked to wait in their vehicles, or wait outside the building to maintain appropriate patient social distancing.

Visitors will be discouraged unless they are needed to assist patients.

Our care teams will be continually disinfecting exam rooms between patients. We will be regularly cleaning hard surfaces in our offices.

Community Health Centers are here to serve you. We are open, we care and we do not want you to delay getting the care you and your family need. Please call us. See Ad on back page.

The District of Columbia Primary Care Association District of Columbia Community Health Centers

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AUGUST 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

Nurse Advice Line: 202.386.7020

WE SALUTE COMMUNITY HEALTH CENTERS AND STAFF DURING NATIONAL HEALTH CENTER WEEK! Nurse Advice Line: 202.540.9857

HEALTH CENTERS ARE SAFE AND OPEN FOR IN PERSON AND TELEHEALTH VISITS

202.803.2340

Nurse Advice Line: 202.889.7900

DON'T DELAY CARE CALL TO SCHEDULE A VISIT GET YOUR CHILDREN IMMUNIZED TALK TO YOUR DOCTOR ABOUT MANAGING CHRONIC HEALTH PROBLEMS CALL YOUR DOCTOR IF YOU ARE FEELING DEPRESSED, AND NEED HELP

Nurse Advice Line: 202.448.2826

202.638.0750

Nurse Advice Line: 202.469.4699

Nurse Advice Line: 202.483.8196

Nurse Advice Line: 202.745.7000

When Should You Go To Emergency Room

or

Broken bones Severe bleeding or burns Seizure Head or eye injuries Vomiting blood Sudden difficulty breathing Fever in infants less than 2 months

Call 9-1-1 for Symptoms of: Heart attack: chest pain Stroke: slurred speech, sudden weakness on one side Life-threatening injury

Your Health Center Muscle or joint pain Sore throat, cough, or rash Sinus infection or flu Cough or wheeze from asthma Headache or stomach ache Minor injury from fall or sports Pink eye or ear pain STI and pregnancy testing Urine infection Routine care and immunizations

Unsure? Call the Nurse lines above.

Available 24/7

www.washingtoninformer.com / AUGUST 2020 HEALTH WELLNESS & NUTRITION SUPPLEMENT

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