NEWSPAPER READING IS A HABIT
DON’T BREAK THE HABIT!
READ THE WASHINGTON INFORMER YOUR WAY:
n In Print – feel the ink between your fingers of our Award Winning Print Edition
n On the Web – www.washingtoninformer.com updated throughout the day, every day
n On your tablet
n On your smartphone
n Facebook
n Twitter
n Weekly Email Blast – sign up at www.washingtoninformer.com
202-561-4100
For advertising contact Ron Burke at rburke@washingtoninformer.com ...Informing you everyday in every way
In
Memoriam Dr. Calvin W. Rolark, Sr. Wilhelmina J. Rolark
PUBLISHER
Denise Rolark Barnes
THE WASHINGTON INFORMER NEWSPAPER (ISSN#0741-9414) is published weekly on each Thursday. Periodicals postage paid at Washington, D.C. and additional mailing offices. News and advertising deadline is Monday prior to publication. Announcements must be received two weeks prior to event. Copyright 2016 by The Washington Informer. All rights reserved. POSTMASTER: Send change of addresses to The Washington Informer, 3117 Martin Luther King, Jr. Ave., S.E. Washington, D.C. 20032. No part of this publication may be reproduced without written permission from the publisher. The Informer Newspaper cannot guarantee the return of photographs. Subscription rates are $55 per year, two years $70. Papers will be received not more than a week after publication. Make checks payable to:
THE WASHINGTON INFORMER
3117 Martin Luther King, Jr. Ave., S.E Washington, D.C. 20032
Phone: 202 561-4100
Fax: 202 574-3785
news@washingtoninformer.com
www.washingtoninformer.com
STAFF
Micha Green, Managing Editor
Ron Burke, Advertising/Marketing Director
Shevry Lassiter, WIN-TV Producer
Ra-Jah Kelly, Digital Asset Manager
Lafayette Barnes, IV, Editor, WI Bridge DC
Desmond Barnes, WIN Daily Editor
Anthony Tilghman, Social Media Strategist ZebraDesigns.net, Graphic Design
Mable Neville, Bookkeeper
Angie Johnson, Office/Circulation Manager
REPORTERS
Stacy Brown, National Reporter
Sam P.K. Collins, Political/Education Reporter
Zerline Hughes, Housing Reporter
Brenda Siler, Lifestyle Reporter
Lindiwe Vilakazi, Health Reporter
Ed Hill, Sports Reporter
Jada Ingleton, WI Comcast Fellow, WIN Daily Newsletter Editor
Eden Harris, Reporter
PHOTOGRAPHERS
Shevry Lassiter, Photo Editor
Ja Mon Jackson, Asst. Photo Editor
Roy Lewis, Jr.
Robert R. Roberts
Anthony Tilghman
Abdullah Konte
Cleveland Nelson
INTERNS
Skylar Nelson, Howard University
Rachelle Smith, Howard University
By Micha Green WI Managing Editor
While many people look forward to the plenty of parties, treats and celebrations associated with “the most wonderful time of the year,” for others the holiday season is filled with grief, loneliness, sickness or concern about the bevy of illnesses floating around during the cold-weather months. Whether indulging at gatherings or spending time solo and reflecting as the year ends, The Washington Informer has everything folks need to be healthy and happy as possible this holiday season.
This special edition emphasizes the importance of prioritizing health this holiday season and beyond.
From shopping, to parties, feasts or having to be alone, this time of the year can be filled with fun activities, but also moments that can contribute to or exacerbate physical and mental health challenges.
Although the Centers for Disease Control (CDC) currently reports low rates for respiratory illnesses— such as influenza, RSV and COVID-19— nationwide, health experts forecast numbers will soon rise.
“The holidays are coming, and large gatherings, travel, and more time indoors can mean more viruses spreading,” according to the CDC.
Regular hand-washing, appropriately covering the mouth and nose when sneezing or coughing, and staying away from others when sick are some everyday ways the CDC recommends combating respiratory illnesses.
The CDC also encourages immunizations and testing as ways to remain healthy throughout the holidays.
I can attest to the “comfort and joy” testing can bring to a family gathering. This Thanksgiving, my family gathered at my 94-year-old grandfather’s home, and his nurse requested all guests take a COVID-19 test to ensure we could all safely be together. We were able to fellowship with confidence that we all wouldn’t get my grandfather (or one another) sick, and could enjoy the feast without worrying about an unhealthy side of germs to dampen the holiday cheer.
Further, Dr. Francis J. Gialanella, of Cooperman Barnabas Medicine, explains in RWJ Barnabas
Health that exposure to large crowds, cold weather, increased stress, disrupted routines, overeating and alcohol, not enough self care, and holiday blues as some of the reasons people tend to get sick during this season.
However, there are ways for people of all ages to maintain mental and physical health.
This edition, learn about the importance of nutritional health at all ages and put it into practice.
While the season is filled with decadent food and desserts, try recipes that are deliciously healthy, such as a Cajun creamy collard and spinach dip, hearty with veggies and cheesy goodness and vegan sweet potato pie that will delight your taste buds.
As children enjoy Christmas break, ensuring they remain healthy by eating well, boosting their immune systems, and protecting them from disease is critical so they are well-equipped to tackle the new year. This edition features advice from a pediatrician and a Q&A with Michelle Riley-Brown, president and CEO of Children’s National Hospital to help young people and families.
The hustle and bustle or perhaps solitude that comes with this season can also be stressful. This special edition highlights the importance of mental health during this time and finding holistic ways to combat the physical and mental challenges that can manifest from stress, not only during the holidays, but year round.
As 2025 approaches, this edition offers tools that will allow for a healthy and strong start to a new year.
Keep this special edition as a reminder and resource to prioritize health and instead of spreading germs, spread the good news: helpful information to promote overall wellness.
Happy, healthy holidays! Wishing you peace, blessings and great health this holiday season, in 2025 and beyond! g
5 With parties, family gatherings and more, this special edition emphasizes the importance of prioritizing health during the holiday season and beyond. (WI File Photo)
5 (Courtesy Photo)
By Lindiwe Vilakazi WI Health Reporter
Helpful Nutrition Tips for DMV Children, Families
While for many— both young and young at heart— wrapping the year includes enjoying festive treats and celebrations, it is still critical to prioritize a healthy and balanced diet to fight against some of the most common viral infections and diseases during the winter season. For young people, in particular, as they get a break from their daily routine and food at school, mixing fruits and veggies with holiday treats will help keep youth healthy and happy as they prepare for the new year and beyond.
Dr. Nia Imani Bodrick, pediatrician and medical director of Early Childhood Innovation Network with Children’s National Hospital, shares helpful nutrition tips to keep children’s health intact during the holidays.
DID YOU KNOW: A balanced and nutritious diet is crucial for fighting off infections and maintaining overall health?
NB: Healthy eating is a foundation for a healthy life, and so it’s important that no matter what the age, that a child has adequate nutrition, and that’s really important for their physical and mental development.
For most children over the age of six months, they should be getting most of their nutrition through food. This includes a combination of foods from different food groups: fruits and vegetables,
proteins and complex carbs. Traditionally, we have recommended that half of your plate or a lunch box be colorful fruits and vegetables, whether that’s fresh or frozen or canned in water, not fruit juice, and then to have another quarter of your plate be some sort of protein and another quarter would be some sort of complex carb.
DID YOU KNOW: There are creative ways to ensure proper fruit and vegetable intake for families with restricted access to fresh and organic produce options?
NB: Fruits and vegetables can provide adequate nutrition, including vitamins and minerals, regardless of their form. [Depending on a family’s location], frozen fruit can be more accessible sometimes than fresh fruit. So this can be, getting the pack of frozen fruit and maybe making a smoothie, or for lunch or dinner, getting frozen vegetables, cooking and packing them up for lunch or eating them
for dinner.
Yogurt can also be a creative way to not only get fruits and vegetables, but also to get a nice source of calcium and vitamin D.
DID YOU KNOW: Poor nutritional diet negatively impacts a child’s performance and educational experience in school?
NB: For children who are not getting enough food or not enough nutritious food, it can manifest as difficulty concentrating at school, behavioral issues, sleep, and not being able to complete their work assignments. I really encourage families to try to provide as much nutrition as they can. But I also think that’s an important place for school, because many children are getting or have the option to have breakfast and lunch at school at either free or reduced price.
DID YOU KNOW: Including your children in meal preparation can help instill healthy eating habits as they grow older?
NB: I think that for children, it’s nice to include them in meal preparation and making decisions about what they want to eat.
Also, as children get a bit older, teach them how to safely prepare
food in the kitchen, so that by the time they’re in adolescence or later adolescence, they’re able to prepare healthy meals for themselves. g Read more on washingtoninformer.com.
Give yourself and your loved ones the gift of quality, affordable health insurance
PREMIUMS AS LOW AS $13/MONTH
• 27 plans to meet every need and budget
• Easy and convenient online enrollment
• Expert enrollment help available
• FREE Type 2 Diabetes care, including free insulin, with Essential Plans
DON’T DELAY, ENROLL TODAY
DCHealthLink.com/individuals
(855) 532-5465 / TTY: 711
DECEMBER 15, 2024
Last day to enroll for coverage starting January 1
OPEN ENROLLMENT NOVEMBER 1 - JANUARY 31
Decadent Desserts with a Healthy Twist Vegan Sweet Potato Pies, Mini Banana Pies
By Winter Harris, Danielle Brown and Lance London WI Contributing Writers
Winter Harris’ Vegan Sweet Potato Pie
Ingredients:
3 sweet potatoes
Cinnamon
Nutmeg
Salt
Vanilla extract
Organic cane sugar
Organic light brown sugar
Cornstarch
Almond or dairy free milk
Ready made pie crust
Instructions:
1. Bake 3 sweet potatoes, once cooled, scoop out the meat of the potatoes and put in a bowl.
2. Add 1 tsp cinnamon, 1 & 1/2 tsp nutmeg, 1/2 tsp sea salt, 1/2 tsp baking powder, 1 tsp vanilla, 1/2 cup organic cane sugar, 1/2 cup organic light brown sugar
3 TBSP cornstarch (replaces eggs) in bowl with sweet potatoes
3. Add 3/4 cup plus 2 TBSP of almond milk or any dairy free milk
4. Blend with electric mixer or whisk and pour into pie crust
5. Bake at 375 for 45 mins.
6. Let cool for 15-20 minutes.
7. Slice & serve.
g
5 Author and singer Winter Harris shares her recipe for vegan sweet potato pie for beginners and accomplished cooks alike. (Courtesy/Winter Harris)
Health Literacy is the Foundation for Better Health and Lives
By Adrian Jordan, Amerigroup DC
Providing healthcare services for communities and families means working on multiple fronts to improve their well-being. Essential to this is helping them understand how to navigate services and comprehend the sometimes-complicated information shared by healthcare professionals.
Health literacy is obtaining, processing, and understanding basic health information and services. It significantly influences overall well-being, particularly for patients from lower-income households and those who speak English as a second language.
Amerigroup DC, which provides Medicaid services for nearly 70,000 Washington, D.C. residents, is committed to giving our members access to quality healthcare services and helping them improve their health outcomes and stay healthy. Health literacy is a crucial factor in this effort. By empowering individuals to make informed health decisions, health literacy can mitigate many Medicaid patients’ heightened challenges.
Low-income households often encounter barriers to healthcare access, including limited resources and lack of transportation. Improved literacy can bridge some of these gaps by empowering patients to understand medical instructions, navigate healthcare systems, and advocate for themselves. For instance, a patient who can comprehend prescription labels and follow-up care instructions is less likely to experience adverse health outcomes.
Literacy influences preventive health behaviors. Individuals who understand health-related materials are more likely to engage in such preventive measures as vaccinations, routine check-ups, and healthier lifestyle choices. They are also better equipped to recognize early symptoms of illnesses and seek medical help early on when necessary. This keeps minor health issues from esca-
lating into severe conditions that require more complicated treatments.
Patients with low literacy skills are often embarrassed to disclose their difficulty reading and understanding medical information for fear of being stigmatized. These patients might avoid asking questions, even when they don’t fully understand instructions. They are also more likely to skip appointments to avoid situations where their literacy challenges might be exposed. This lack of openness and communication can lead to misdiagnoses, improper medication use, and overall poorer health outcomes.
By some estimates, the financial cost of poor health literacy in the United States is well over $100 billion annually, representing a significant portion of all personal healthcare expenditures. These costs result primarily from increased hospitalizations, unnecessary emergency room visits, and inefficient medication use due to a lack of understanding.
Higher healthcare utilization, longer hospital stays, poor medication adherence, missed preventive care, and inefficient healthcare system navigation also contribute to these higher costs.
Improved literacy fosters better
communication between patients and their healthcare providers. An informed patient can accurately articulate symptoms, better understand a diagnosis, and effectively participate in decision-making. This not only improves care but also builds trust and confidence in the healthcare system.
Shared decision-making is a key component of patient-centered health care. Understanding and processing medical information allows patients to discuss options with healthcare professionals and make informed choices about
their health. The benefits of this include:
• Empowerment – patients feel more in control of their health and treatment choices, leading to greater satisfaction.
• Better Outcomes – when patients are involved in decision-making, they are more likely to adhere to treatments, resulting in improved health outcomes.
• Trust – shared decision-making builds trust between patients and healthcare providers, fostering better relationships.
• Personalized care – it ensures
that care is tailored to the patient’s values, preferences, and needs, making treatments more relevant and effective.
Promoting literacy among lower-income patients helps ensure equitable access to health information, empowers individuals to take control of their health, and contributes to the broader goal of reducing health disparities.
Adrian Jordan, a Washington DC native is CEO and President of Amerigroup DC, a managed care organization in the District of Columbia. g
Health benefits
} Doctor visits, shots, and checkups
} Medicines — brand name and generic
} Dental care
} Eye care*
} Hospital stays
} Urgent and emergency care
} Maternity care
} Durable medical equipment, prosthetics, and disposable medical supplies
} Home healthcare
} Physical, occupational, and speech therapy
} 24-hour Nurse HelpLine
* For DC Healthy Families Program and Immigrant Children’s Program enrollees
Extra benefits
} Free Boys & Girls Club memberships for kids 6–18 at Boys & Girls Clubs of Greater Washington (District of Columbia locations only)
} Free YMCA and Boy and Girl Scouts of America memberships for kids
} Baby and Toddler Essentials such as a convertible car seat, portable crib, diapers, safe sleep kit, halo sleep sack, soothie pacifier, infant sleep guidelines and education, and baby monitor
} Over-the-counter drugs and supplies: options include, but are not limited to, cold and allergy remedies, baby care, first aid, eye care, pain relievers, adult supplies, and feminine care products
} GED test vouchers
} Capital Bikeshare Passes
} Rides to community services
} Digital Mental Health Toolkit
} Employment and education support
} Amerigroup DC Community Resource Link
— search for free and low-cost community services by ZIP code
} Voice language translator
How to Navigate Loneliness During The Holiday Season
By Lindiwe Vilakazi WI Health Reporter
December brings holiday cheer, but while the next few weeks will bring families and friends closer together, others are left grappling with the heavy weight of loneliness, significantly impacting mental and physical health this time of the year.
Last year, U.S. Surgeon General Vivek H. Murthy., M.B.A., published an Advisory report on the country’s epidemic of loneliness and isolation, emphasizing the importance of social connection and the health implications that can occur from prolonged isolation.
“Loneliness is far more than just a bad feeling - it harms both individual and societal health. It is associated with a greater risk of cardiovascular disease, dementia, stroke, depression, anxiety, and premature death. The mortality impact of being socially disconnected is similar to that caused by
smoking up to 15 cigarettes a day,” said Murthy.
Loneliness can significantly impact mental health, often exacerbating feelings of depression and anxiety, as the societal emphasis on togetherness can highlight a lack of social connection for those who are isolated or experiencing difficult personal circumstances.
According to the Office of the U.S. Surgeon General, social disconnection significantly increases the risk of anxiety and depression, including the increased risk of stroke by 32%, heart disease by 29%, and also dementia by an astounding 50% increase.
Moreover, rates of social disconnection and loneliness seem to be prevalent in Washington, D.C., as various data hubs including The Chamber of Commerce reported the District the “loneliest” city in America, with nearly half (48.6%) of residences being one-person households.
While living in a single-person household does not inherently guarantee feelings of loneliness, it increases the chances of extended periods of isolation.
Addressing Loneliness and Social Isolation
One of the most important ways to address the root causes of loneliness are to identify the underlying issues triggering the experience. These factors may include: stress, grief of depression and seasonal affective disorder (SAD).
For instance, “loneliness triggers your body to produce extra cortisol, known as the stress hormone,” according to WebMD. “When the body is exposed to cortisol for a long period of time, it can cause anxiety and depression.”
Although causes of loneliness may vary from person to person, there are several ways to cope, including finding community with others who may feel lonely, phoning a friend or family member, or dedicating oneself to a
HEALTH INSURANCE
new healthy habit or hobby.
To connect with others, websites like Meetup, or social media platforms like Facebook house pages of activities, hobbies, or general interests that can help you find other people
looking to connect with like minds. Finally, if you or someone you care about are feeling suicidal, call the 988 Suicide & Crisis Lifeline, offering 24/7, free and confidential support for people in distress. g
5 While the next few weeks will bring families and friends closer together, others are left grappling with the heavy weight of loneliness, significantly impacting mental and physical health this time of the year. (Courtesy Photo)
Whitman-Walker
Institute is Developing a Community-Driven HIV Research
Agenda to Guide DC CFAR’s Expansion of Programs in DC’s Highest-Burden
Neighborhoods;
Looking
for
Patients in Four High-Priority Populations to Participate in Needs Assessment Research Regarding their Health and Topics They Believe Should Be Priorities In HIV Research
One-third of new HIV infections in Washington DC are diagnosed at Whitman-Walker Health (WWH), and more than a quarter of DC’s population living with HIV receives care at WWH.
A number of years ago, the Whitman-Walker Institute was established, working in tandem with the clinic to be a primary site of HIV research. Within DC, what we know to be true is that communities East of the River are predominantly Black areas that indeed have the highest rate of HIV infection in our city, as well as in our country. Wards 7 and 8 also have higher rates of poverty and fewer healthcare facilities and providers compared to other wards.
That is part of the reason why Whitman-Walker opened its (much larger) Max Robinson Center on the campus of St. Elizabeths East in Congress Heights. As an aside, Max Robinson, the first African American broadcast network news anchor, died of AIDS-related complications, which was only made public upon his death – as a means to educate the community.
As Whitman-Walker continues to expand services in the new Max Robinson Center, we want to be able to serve the needs of the community.
The Whitman-Walker Institute is conducting an HIV-research Needs Assessment in collaboration with leaders from several prominent DC community organizations, leaders from the DC CFAR Community Partnership Council (CPC), and internal stakeholders from WWH’s key community-based programs serving residents in Wards 7 and 8.
Our goal: The Whitman-Walker Institute is interested in talking to residents of Wards 7 and 8 about their health and topics that they believe should be priorities in HIV research.
The research study focuses on four populations who experience the greatest inequities in both HIV prevention and care:
• Transgender people of color
• Cisgender heterosexual Black women
• People who use drugs
• LGBTQ+ adolescents and young adults (13-24)
THE RESEARCH STUDY HAS TWO MAIN OBJECTIVES:
1. To develop and conduct a community-led HIV Research Needs Assessment in DC’s Wards 7 and 8 to identify areas of highest urgency for research to center community needs and members within HIV treatment and prevention research.
2. Use a community-based participatory approach to translate the findings from the Needs As sessment into a Research Agenda to support the design and imple mentation of research conducted in the new Max Robinson Center.
THIS PROJECT INCLUDES FOUR PHASES:
1) To develop a preliminary Needs Assessment tool with lead ers from several prominent DC community organizations, leaders from the DC CFAR Community Partnership Council (CPC), and WWH internal stakeholders.
2) To conduct 4 focus groups with each community of interest in Wards 7 and 8 to review and identify gaps in the preliminary Needs Assessment.
3) To distribute a final version of the Needs Assessment to 400 com munity members and 25 providers who reside and/or serve in Wards 7 and 8.
and providers in Wards 7 and 8 to present preliminary results of the Needs Assessment survey and discuss making an HIV Research Agenda based on said results.
CALL TO ACTION:
We are currently in phase 3 of the study and are looking for patients to participate. If you belong
to any of the four populations listed above, complete the screener survey at this link (bit.ly/DCCFAR) to see if you’re eligible to participate and earn $50.
4) To conduct a listening session with community members
QR Code to see if you are eligible to complete
in helping develop an HIV Research Needs Assessment to
From Family Legacy to National Impact: Michelle Riley-Brown on Transforming Pediatric Care
By D.R. Barnes WI Writer
From her childhood in New Orleans, where she watched her father—a surgeon and passionate community advocate—serve the underserved, Michelle Riley-Brown, M.H.A., FACHE, grew up inspired by the idea that healthcare could transform lives. Today, as president and CEO of Children’s National Hospital, she brings that same servant-leader philosophy to one of the nation’s top 10 pediatric hospitals.
Since taking the helm on July 1, 2023, Riley-Brown has committed herself to strengthening Children’s role as a cornerstone of health and hope for families across the Washington, D.C., region.
“I never thought about moving to Washington, but when this opportunity arose, the mission of the hospital drew me in,” she told The Informer. “Serving the children and families of the DMV—Maryland, Virginia, and the District of Columbia—is a profound responsibility.”
With over 20 years of pediatric healthcare leadership, Riley-Brown has a history of transforming visions into reality.
At Children’s National, she oversees a 323-bed hospital, a wide-reaching network of primary and specialty care facilities, and community-focused initiatives addressing mental health, food insecurity, and other social determinants of health. Yet, she doesn’t confine herself to the executive office; on her toughest days, she finds solace walking hospital hallways, speaking with patients, families, and staff to remind herself why she does this work.
Her journey to leadership began at home. The youngest of five siblings—all inspired by their father’s example—Riley-Brown joined a family of healthcare professionals that includes physicians, nurses, and even a recently minted Doctor of Pharmacy.
“Healthcare is in our DNA,” she said.
Informer)
“I’m assessing through my strategic planning process how we can continue to expand services and how we can continue to make sure that every child in every community, whether it’s Ward 7 or 8 or any other Ward, has access to quality health care.”
MICHELLE RILEY-BROWN CEO OF THE CHILDREN’S NATIONAL MEDICAL CENTER
Now, as she tackles the challenges of pediatric care in Washington, D.C., Riley-Brown’s focus remains clear: ensuring every child—regardless of their zip code—has access to the quality care they deserve.
Why did you agree to come to Washington, D.C. to be CEO and President of Children’s National Hospital?
MRB: I never really thought about moving to Washington, and I really didn’t know anyone here. It was actually for this opportunity. It was because of the hospital and the mission of the hospital that
was really attractive to me for my next phase and my next step in my healthcare career, and then Washington, DC. I mean, it’s a great city, and to be able to be in DC and actually serve the DMV, not only the District of Columbia, but we serve patients from Maryland and Virginia, as well. And I just saw this as a wonderful opportunity.
What is your assessment of children’s health in D.C., particularly in Wards 7 and 8?
MRB: In my first year, I’ve made it a point to get out into the community and understand Washington, D.C., and the different wards, and specifically, I spent some time in Wards 7 and 8 to really understand the locations that we have there for primary and specialty care. How do we, Children’s National, show up for that community? I’m assessing through my strategic planning process how we can continue to expand services and how we can continue to make sure that every child in every community, whether it’s Ward 7 or 8 or any other Ward, has access to quality health care. So, through my strategic planning process, I will continue to make sure that we have the right resources, not only from a medical standpoint, but I’ve observed a need for mental health support, as well. I’ve observed a need to focus on social determinants of health, food insecurity, transportation, shelter, and housing. Those are the needs I’ve observed and things we will continue to focus on at Children’s National.
Children don’t seek care for themselves; parents do. What role does Children’s
MICHELLE Page HS-9
(Ja’Mon Jackson/The Washington
National play in providing aid to parents who need support in meeting the health care needs of their children?
MRB: You’re right, children don’t show up in the emergency department alone. They’re with their guardian, their parent. What I love about pediatric medicine is we provide family-centered care. So we’re not only taking care of the patient, we’re actually taking care of the family unit and making sure that the family unit has what they need to provide the care at home once the family is discharged or receives outpatient instructions, making sure the family understands the importance of the plan and can be involved in the plan and has what they need to support the care plan for the patient.
What role does the community play in helping Children’s National fulfill its mission providing a quality healthcare experience for children and families, improving health outcomes and leading in innovative solutions to pediatric health challenges?
MRB: Philanthropy is a big part of any independent, freestanding Children’s Hospital. As a not-forprofit hospital, we rely on giving and funding. The more the community can rally around and help us and fundraise and contribute to the hospital, [the more] that allows us to reinvest in the hospital and continue to provide the services and then expand services, but invest in technology and the resources we need to provide quality care. So, we are heavily dependent on philanthropy and government funding. But we can’t do it alone on our government funding. We also have to have a balance of philanthropy and giving,
Children’s National ranks among the top 10 children’s hospitals in
the nation. How did that happen?
MRB: I’m proud to say Children’s National was ranked a top 10 Children’s Hospital by U.S. News & World Report in the nation. I don’t believe many people realize that, and it doesn’t just happen. It actually takes intentional focus on quality care, quality of outcomes and the patient care that we deliver here. It’s a team effort. It’s between the providers, the physicians and the nurses and the respiratory therapists. Everyone contributes to delivering quality care. It’s based on the outcomes of the care where we deliver.
What do you like about living in the Nation’s Capital?
MRB: I love DC. This has been a really good move for me and my family. I like the cultural diversity and all that DC has to offer. My first year, I was really busy working, but in the second year, I started being a tourist on the weekends. The Martin Luther King Jr Memorial is very inspiring, and I would recommend it when people come. And by the way, since I moved to DC, I’ve become very popular. My husband’s like, ‘Why does everybody want to stay with us?’ But DC is that destination spot that people to want to visit. I also love the four seasons, and my first winter here wasn’t too bad.
What else should our readers know about Children’s National Hospital?
MRB: Another little-known fact that I think people don’t realize is that we contribute over $200 million a year in community benefits, and so that includes uncompensated care, but it also includes things beyond medical care, like education and other support mechanisms that we fund throughout the community that people don’t realize. We’re more than just that medical provider, but we are addressing social determinants of health. People don’t realize how much funding goes into providing those community benefits.
Your office overlooks Howard University. Is there a relationship between Children’s and HU?
MRB: Yes, Howard is a very important partner. Dean Andrea Hayes-Dixon, dean of the medical school, trained as a pediatric urologist at Children’s National years ago. We have a great relationship, and I actually toured the medical school. We run the neonatal intensive (NICU) care unit at Howard Hospital, and the incoming new Department Chair of Pediatrics in the medical school is coming from Texas. So we are looking at more ways to expand and support our partnership with Howard Medical School.
Every day from your office, you witness ambulances and helicopters bringing in a sick child. That must be stressful. How do you sustain your mental health?
MRB: I’ve done it for 25 years now. I’ll tell you, I take it one day at a time, because if you think about it in totality, it does become overwhelming. We have an awesome responsibility to take care of children, again, our most vulnerable population, but we see the sickest of the sick
“I’m proud to say Children’s National was ranked a top 10 Children’s Hospital by U.S. News & World Report in the nation. I don’t believe many people realize that, and it doesn’t just happen.”
kids in many instances, and it can be very stressful. So I really draw on my faith and prayer, and I have confidence in the teams and the programs and the processes that we have here at the hospital. I know when a child, whether they come in a helicopter transport, an ambulance transport, or they walk through our doors, our teams are well prepared to take care of their health care needs. My job is to make sure that they have the tools, training, and equipment they need so they can take care of our patients.
So on my roughest days, you know, it gets kind of tough some -
times, and it gets kind of heavy, what I do is I leave my office and I walk around the hospital and I talk to the patients and the families, and I talk to the employees, and that always brings me back to, why are we here? And if we always keep the patient at the center of every decision that we make that makes it a little easier. But, on my toughest days, interacting with patients on the units or in the outpatient clinics really just balances me and really brings me back to why I do this every day, and the impact that we have on lives every day, and that’s what fills my cup.
5 (Courtesy Photo / Children’s National Hospital)
Written by Safeway Sincerely Health
Most of us don’t need to cut out salt completely. But it’s a good idea to pay attention to how much added salt is in your diet so you can help protect your heart.
Foods to Avoid to Cut Back on Sodium
Most of us don’t need to cut out salt completely. But it’s a good idea to pay attention to how much added salt is in your diet so you can help protect your heart.
Your muscles and nerves need sodium (salt) to work as they should. This essential nutrient also balances body fluids like sweat and urine. But you only need a small amount of sodium every day to stay healthy. And most of us—an estimated 9 in 10 Americans—get too much.
It’s not just the saltshaker on your kitchen table you need to pay attention to. Many foods—some of them surprisingly sweet—have more salt or sodium than you might realize. That’s because salt adds flavor to foods. It also acts as a preservative and helps bread and baked goods rise.
Smart Ways to Cut Back on Sodium
The difference between sodium and salt
Sodium and salt aren’t exactly the same thing.
• Sodium is a naturally occur ring mineral and a key chemical element that makes up salt.
• Table salt is made up of 40% sodium and 60% chloride. Sodi um chloride is the chemical name for table salt. Most of the sodium you get in your diet comes from salt.
How much sodium or salt should you have every day?
The Dietary Guidelines for Americans recommend adults get no more than 1 teaspoon of table salt per day (that’s less than 2,300 milligrams of sodium). The rec ommended intake is even lower for children younger than 14.
The reality: Most adults get about 3,400 milligrams of sodium every day.
How to cut back on sodium
Reducing sodium intake by at least 1,000 milligrams a day can
improve your heart health. Doing so requires a little more effort when shopping for groceries and preparing meals. But in time, making lower sodium choices will
become second nature.
Understand low-sodium and salt-free claims
Food products can make different claims about sodium content. Here’s what those claims mean: Salt-free or sodium-free: Less than 5 milligrams of sodium per serving.
Very low sodium: Less than 35 milligrams of sodium per serv-
Low sodium: Less than 140 milligrams of sodium per serving.
Lightly salted (light in sodium): At least 50% less sodium than the regular product.
Reduced sodium: At least 25% less sodium than the regular product.
No-salt-added (unsalted): The manufacturer didn’t add salt, but the product may naturally have salt or sodium.
In summary: Say “so long” to excess sodium
Cutting back on sodium doesn’t mean giving up flavor. In fact, using less salt may actually bring out
more of a food’s natural flavor. You may be surprised at how quickly your taste buds adapt to less salt and how some favorite foods start to taste too salty. Over time, you might even forget where you put the saltshaker.
Now that you know the importance of watching out for sodium, you may be curious about how to make smart shopping choices. The Sincerely Health nutrition tools in the Safeway app can help you cut back on sodium.
You can start by downloading the Safeway app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points.
Your nutrition profile allows you to:
• Set specific nutrition goals.
• Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).
Sign up for Sincerely Health and create a nutrition profile to help you cut back on sodium today! Download your Safeway app on the App Store today g
How to Support a Loved One Through Addiction
Submitted by AmeriHealth Caritas District of Columbia (DC)
Supporting a loved one who is experiencing addiction can be a challenging journey. Addiction, whether it involves alcohol, drugs, or other substances, affects not only the individual, but also their family and close relationships. Understanding how to provide the right support without enabling destructive behavior is crucial for the individual’s recovery and the well-being of those around them.
Understanding addiction
Addiction is a chronic disease that affects the brain’s reward system, leading to compulsive substance use despite harmful consequences.1 According to the 2023 United States National Survey on Drug Use and Health, 48.5 million (16.7%) Americans age 12 and older had a substance use disorder in the past year.2 Drug and alcohol addiction can happen to anyone, regardless of age, race, or background, and its impact on families can be devastating.
Recognizing that addiction is a disease — not a moral failing — is important for offering supportive, non-
judgmental care. Here are some steps you can take to help:
• Educate yourself on addiction. Before you can support someone with a substance use disorder, you must understand the nature of their condition. Learn about the substance they’re using, how addiction works, and the recovery process. Organizations like the Substance Abuse and Mental Health Services Administration and the National Institute on Drug Abuse provide information on different types of addiction and treatments available.
• Encourage treatment, but don’t force it. It’s natural to want to help your loved one stop their harmful behavior immediately, but recovery is a process that the individual must want for themselves. Instead of demanding immediate action, gently suggest they seek professional help, such as therapy, support groups, or rehabilitation programs. If they resist, remind them that help is available whenever they’re ready.
• Set boundaries. One of the hardest parts of loving someone with an addiction is finding the balance between helping them and protecting your own mental and emotional
health. You might set a boundary that you won’t lend money to support their habit, or you may decide not to allow them in your home if they’re under the influence. Clear boundaries help protect you from burnout and reinforce the message that while you love them, you won’t support their addiction.
• Offer emotional support. Addiction often stems from underlying mental health issues like depression, anxiety, or trauma. Let your loved one know you’re there to listen and provide emotional support. Avoid shaming or blaming them for their addiction.
Additional resources
• SAMHSA National Helpline: 1-800-662-HELP (4357) — A free, confidential, 24-hour hotline for treatment referral and information (in English and Spanish) for individuals and families facing mental and/or substance use disorders.
• FindTreatment.gov — A confidential and anonymous website to help people find treatment options.
• 988 Suicide & Crisis Lifeline — Connect with a counselor if you or someone you know is facing mental health issues, emotional distress, or alcohol or drug use concerns.
Supporting someone with an addiction requires patience, understanding, and emo-
tional strength. By educating yourself, setting boundaries, offering emotional support, and encouraging treatment, you can help your loved one on their path to recovery.
Sources
1. “Addiction,” Cleveland Clinic, https://my.clevelandclinic.org/health/ diseases/6407-addiction
2. “Alcohol and Drug Abuse Statistics (Facts About Addiction),” American Addiction Centers, https://americanaddictioncenters.org/addiction-statistics
3. “RSV (Respiratory Syncytial Virus),” Cleveland Clinic, https://my.clevelandclinic.org/health/ diseases/rsv-respiratory-syncytial-virus
4. “Vaccines for Older Adults,” Centers for Disease Control and Prevention, https://www.cdc.gov/rsv/vaccines/ older-adults.html#:~:text=CDC%20 recommends%20an%20RSV%20 vaccine,Weakened%20immune%20
system
5. “Who Needs a Flu Vaccine,” Centers for Disease Control and Prevention, https://www.cdc.gov/flu/vaccines/ vaccinations.html
“Staying up to Date With COVID-19 Vaccines,” Centers for Disease Control and Prevention, https://www.cdc.gov/ covid/vaccines/stay-up-to-date.html?CDC_AAref_Val=https://www.cdc.gov/ coronavirus/2019-ncov/vaccines/stayup-to-date.html
All images are submitted by AmeriHealth Caritas District of Columbia and are used under license for illustrative purposes only. Any individual depicted is a model g
Stay protected: Get your flu, COVID-19, and RSV shots
This winter season, staying healthy is more important than ever. Viruses like the flu, COVID-19, and respiratory syncytial virus (RSV) can cause severe illness — especially for older adults, young children, and those with chronic conditions. If you’re an AmeriHealth Caritas DC enrollee, you can get the flu, updated COVID-19, and RSV vaccines at no cost through your primary care provider or local pharmacy.
The flu shot helps prevent common strains of influenza, while the COVID-19 vaccine targets the latest variants of the virus. RSV is a leading cause of respiratory illness in young children and adults older than age 65.3 The RSV vaccine offers protection against illnesses like pneumonia, giving you and your family the best defense against seasonal illnesses. The Centers for Disease Control and Prevention (CDC) recommends the RSV vaccine for all adults age 75 and older and adults ages 60 – 74 who are at increased risk of severe RSV.4
The CDC also recommends that everyone age 6 months and older receive both the flu vaccine and the updated COVID-19 vaccine, including people who are pregnant, breastfeeding, trying to get pregnant, or those who might become pregnant in the future.5,6 It is safe to get all three vaccines at the same time.
Staying up to date on vaccines is crucial for safeguarding your health and reducing the spread of illness. Don’t wait until it’s too late — schedule your appointment today! If you need help finding where to get vaccinated, call the AmeriHealth Caritas DC Community Outreach Solutions team at 202-216-2318.
Chef Huda’s Delicious Healthy Holiday Recipes Creamy Cajun Collard Greens and Spinach, Miso Caramel Sweet Potatoes
By Chef Huda Mu’min WI Contributing Writer
Creamy Cajun Collard
Greens and Spinach
6-8 Servings
What You Need:
1 cup collard greens | chopped 1 cup fresh spinach | chopped 2 garlic cloves | minced
1 small red onion | diced
1 cup roasted red pepper | diced 12 oz cream cheese | softened
1⁄2 cup sour cream
1 cup shredded Mozzarella cheese 1⁄2 cup grated Parmesan cheese
1 tbsp Just Savor® Cajun seasoning (adjust to taste) 1⁄2 tsp smoked paprika
1⁄2 tsp garlic powder
1⁄4 tsp Liquid Smoke (optional, for extra smokiness) Just Savor® Smoked Applewood Salt to taste
Black pepper to taste Garnish:
Chopped green onions or parsley
Preheat your oven to 375°F
What To Do:
Prepare the Vegetables:
Heat a large skillet over medium heat and drizzle with olive oil. Sauté the red onion and bell peppers until softened, about 4 minutes. Add the collard greens and spinach, cooking until wilted and tender. Season with a pinch of salt and pepper.
Mix the Base:
In a large mixing bowl, combine softened cream cheese and sour cream. Whisk until smooth and creamy. Fold the sautéed vegetable mixture into the cream cheese base.
Add the shredded cheddar, Parmesan cheese, and seasonings. Stir until well combined.
Bake:
Transfer the mixture to a greased baking dish or cast-iron skillet. Smooth the top and sprinkle with a little extra parmesan, if desired. Bake for 20–25 minutes, or until the dip is bubbly and lightly browned on top.
Garnish and Serve:
Remove from the oven and allow to cool for 5 minutes. Garnish with chopped green onions or parsley. Serve warm with tortilla chips, toasted bread, fresh veggies or as a side dish.
Miso Caramel Sweet Potatoes
4-6 Servings
Prep Time: 15 minutes Cook Time: 30 minutes
What You Need:
Sweet Potatoes:
4 medium, washed and halved lengthwise
Olive Oil: 2 tablespoons
Salt: 1⁄2 teaspoon
For the Miso Caramel Sauce:
White Miso Paste: 2 tablespoons
Brown Sugar: 1⁄2 cup
Unsalted Butter (or vegan butter): 4 tablespoons
Heavy Cream (or coconut cream for
vegan option): 1⁄4 cup Water: 2 tablespoons
Vanilla Extract: 1 teaspoon
For Garnish:
Flaky sea salt
Chopped roasted pecans or walnuts (optional)
Preheat the oven to 400°F
What To Do:
Prepare the Sweet Potatoes:
Brush the cut sides of the sweet potatoes with olive oil and sprinkle with salt. Place the sweet potato halves cut side down on a lined baking sheet. Roast for 25–30 minutes, or until the sweet potatoes are tender and caramelized on the bottom. g
5 Chef Huda’s Miso Caramel Sweet Potatoes are a tasty and unique way to eat sweet potatoes during the holidays and beyond. (Courtesy Photo)
MedStar Family Choice District of Columbia Opens Community Wellness
Health Goals, We Got You!
Whether it’s fitness tips, mental health support, or wellness checkups, we’re here to help you reach your goals.
D.C.’s Ward 7 is now home to a brand-new Community Wellness Center opened by MedStar Family Choice District of Columbia. The 4770-square-foot space at 3924 Minnesota Ave., NE, provides eligible residents with easier access to MedStar Family Choice DC staff, services, and resources. This includes receiving face-to-face case management, accessing health and education activities, and addressing social determinants of health needs with in-person support and resources.
MedStar Family Choice DC serves Medicaid-eligible residents participating in the DC Healthy Families and DC Healthcare Alliance programs. All the nearly 63,000 MedStar Family Choice DC enrollees, as well as future enrollees, can take advantage of resources offered at the new center.
“The ultimate goal of this Community Wellness Center is to help make Washington, D.C., a healthier place to live,” said Kenneth A. Samet, president and CEO of
MedStar Health. “It also demonstrates our core value of caring for the whole person by providing easier and more convenient access to programs and resources that address the medical and non- medical needs of enrollees.”
The center has set ambitious goals of holding bi-monthly community events and workshops, four quarterly themed events aligned with the health care observances calendar, community training sessions, and more to benefit enrollees. Events and activities currently being planned with community partners to include:
• Fitness classes.
• Cooking and nutrition workshops.
• Perinatal legal assistance.
• Maternity baby showers and support groups.
• Youth-focused activities.
• Wellbeing resources.
“From nutrition to counseling, to fitness, to simply offering a space with internet access, we understand that improving overall health also means improving access to a wide variety of services,” said Jocelyn Chisholm Carter, president of MedStar Family Choice. “We look forward to seeing hundreds of our D.C. enrollees walk through these doors every year to get the help they need.”
The Community Wellness Center will be open to enrollees from 9 a.m. to 5:30 p.m., Monday through Friday. No appointment is required.
* This program is brought to you by the Government of the District of Columbia Department of Health Care Finance.
About MedStar Family Choice District of Columbia
MedStar Family Choice District of Columbia is a provider-sponsored Managed Care Organization (MCO) servicing the Medicaid programs in Washington, DC. In the District of Columbia, the Medicaid Managed Care Program is administered by the Department of Health Care Finance (DHCF).
MedStar Family Choice DC was awarded a contract as a Medicaid Managed Care Organization in September 2020. MedStar Family Choice DC provides healthcare and pharmacy services for its Managed Care Program. The Medicaid Managed Care Program (MMCP) consists of the DC Healthy Families Program (DCHFP), including Adults with Special Health Care Needs, (adults receiving Supplemental Security-Income (SSI) and with SSI-related disabilities), the DC Healthcare Alliance Program (Alliance), and the Immigrant Children’s Program (ICP). Our provider network is comprised of several hundred providers located throughout the District of Columbia. MedStar Family Choice DC is a proud member of MedStar Health, the area’s largest healthcare system. g
“From nutrition to counseling, to fitness, to simply offering a space with internet access, we understand that improving overall health also means improving access to a wide variety of services,” said Jocelyn Chisholm Carter, president of MedStar Family Choice. “We look forward to seeing hundreds of our D.C. enrollees walk through these doors every year to get the help they need.”
This program is brought to you by the Government of the District of Columbia Department of Health Care Finance.
New Community Wellness Center is now open!
We’re excited to announce the opening of our new Community Wellness Center, located at 3924 Minnesota Avenue NE in Ward 7.
The new Community Wellness Center provides a welcoming space for Enrollees to participate in wellness events, classes, and activities, and to connect with MedStar Family Choice District of Columbia staff, including Outreach Coordinators, Case Managers, and Social Workers, to address your needs and connect you to resources.
Center Hours
Monday through Friday, 9:00 a.m. to 5:00 p.m.
For more information or to sign up for classes and events, visit our website at MedStarFamilyChoiceDC.com/Enrollees/ Events-and-Outreach-Programs, or call 855-798-4244.
Wellness Center Programs and Services
• Fitness classes
• Cooking workshops
• Youth-focused activities
• Health education classes
• Enrollee Advisory Board meetings
• New Enrollee Orientation
• Diabetes management cooking class
• Maternity and parenting support group
• Perinatal legal assistance
• Smoking cessation class
• Financial literacy class
• One-on-one case management
• Internet access to log in to the enrollee portal and connect to community resources on FindHelp.org
Chronic Kidney Disease is an Urgent Health Crisis in the Black Community
By Morgan Reid Senior Director, Transplant Policy and Strategy National Kidney Foundation Morgan.Reid@kidney.org
At the age of 21, I crashed onto dialysis, meaning I walked into an emergency room after feeling unwell, learned I was in kidney failure, and needed to begin dialysis urgently. My story is far too common in the Black community. What is also far too common is the saturation of dialysis centers in urban, underresourced communities. While dialysis centers provide essential life-saving services, they also underscore a troubling reali-
ty: the overwhelming presence of these medical facilities dedicated to treating individuals with kidney failure starkly reveals the emergent healthcare needs within our com-
munities. Black individuals bear a disproportionate burden when it comes to chronic kidney disease (CKD).
KIDNEY DISEASE IMPACT
We have a higher prevalence of hypertension and diabetes, the two leading contributors to CKD. Beyond these medical factors, there are also substantial non-medical influences at play. Social and economic injustices, including systemic racism, play a critical role in the higher rates of CKD among Black communities. These injustices can manifest in various ways, such as limited access to quality healthcare, educational disparities, and socioeconomic barriers, all of which can hinder preventative care, disease management, and quality of life. As a result, Black individuals often face a compounded risk for CKD, making it essential to address both the medical and broader societal factors that contribute to this health disparity.
I did not have health insurance when my kidneys failed, which is not unique in lower-income populations. Once a person reaches advanced stages of kidney disease that require dialysis to live, Medicare provides medical coverage for dialysis treatment and chronic disease management. Fortunately, my physician prescribed a home dialysis modality, peritoneal dialysis, which I could do in the privacy of my home and remain active as a college student. After two years on peritoneal dialysis, a dear college friend, Kellye, donated her kidney to me. My transplanted kidney is still doing well, nearly 18 years later. This particular part of my kidney health journey is not common.
Many people in the Black community are not educated by their care team about treatments for kidney failure beyond in-center dialysis. However, home dialysis often provides kidney patients with a better quality of life, usually allowing for greater flexibility and improved health outcomes compared to in-center dialysis. Kidney transplantation is the optimal therapy for kidney failure, but without proper awareness and education, people do not know to
explore these treatment options outside of in-center dialysis.
Here are a few ways to be empowered when it comes to taking control of your kidney health:
• Take a quiz by the National Kidney Foundation to see if you are at risk for CKD. Are You The 33% Quiz?
• Ask your physician to screen your kidneys for CKD.
Screening for kidney disease requires a urine and blood sample, which your care team usually requests during your annual check-up.
• Advocate for yourself and others.
Ask your physician to tell you about all of your treatment options related to CKD. Ask about preventative treatment options and all therapies to treat kidney failure, like home dialysis and kidney transplantation. Advocate for policies to improve kidney care in the United States by joining organizations like the National Kidney Foundation as a patient advocate.
• Talk to your friends, family, and community.
Managing CKD can be a challenge, and dealing with a kidney failure diagnosis can be hard. Talk to your loved ones, ask for help, take them to your doctor visits for support, and talk to them about kidney transplantation.
Kidney disease is a public health crisis for Black people, but it does not have to be. To join the fight against kidney disease, visit the National Kidney Foundation website at www.kidney.org. g
5 Kellye Miller, who donated her kidney to Morgan on January 7 (courtesy of Morgan Reid)
Did
you know beer, wine and spirits
all contain
ethanol?
Every alcohol drink contains ethanol and that’s what affects you, rather than the type of drink you choose.
All alcohol drinks contain ethanol, but the amount can vary.
Whether you drink beer, wine or spirits, they all contain the same type of alcohol called ethanol. This is created when either fruits or grains are fermented to produce alcohol drinks. It’s the ethanol in these drinks that affects your mood and reactions – and ethanol affects you in the same way, regardless of what type of drink you choose.
Of course, different drinks have different concentrations of alcohol. This is generally expressed as the percentage of alcohol by volume or ABV. You‘ve probably noticed that bottles and cans often include the strength of the drink as ABV on the label. It’s the ABV that can help you be aware of how much alcohol is in your drink.
• Spirits have the highest concentration of alcohol and most contain around 40% ABV. Strength can vary considerably, however. Some vodkas contain 30% ethanol, while some bourbons may be around 60% ABV.
• Liqueurs, which are also spirits-based, generally contain less alcohol and their ABV may be below 20%.
• Wine is less concentrated than spirits and generally contains between 12 and 15% ABV. However, some wines can be stronger, and fortified wines like port or sherry are usually around 20% ABV. The alcohol concentration in beer as a category is lowest, and most regular beer ranges between 4% and 10% ABV. Some craft beers may be comparable in strength to certain wines at around 12% ABV.
How drinking affects you depends on how quickly and how much you drink, and on how much alcohol is in your drink
Factors such as your body size and weight, biological sex, and age influence how you process alcohol and how drinking can therefore affect you. Most importantly, this also depends on how much you drink, which is determined by the concentration (ABV) of the drink you’ve chosen and how quickly you drink it. Whether this alcohol comes as beer, wine or spirits is less important.
Knowing the ABV of your drink is very useful and can help you choose your beverage and anticipate its effect on you.
Some governments use the terms ‘unit’ or ‘standard drink’ to help measure drinking and provide health guidelines. A standard drink of any beverage – beer, wine or spirits – will always contain the same amount of ethanol in grams.
However, relating standard drinks to what you’re actually drinking can be complicated. For example, if someone tops your glass up before you’re finished, it may be hard to keep track of what you’ve consumed. Also, the size of your glass may not match up to the standard size for your drink. The best rule of thumb is to always be responsible, drink moderately, and avoid activities and situations in which drinking can put you at risk.
There are tools available that can help you translate what you are drinking into standard drinks.
This information is brought to you by Diageo and the Multicultural Consortium for Responsible Drinking. Scan here to learn more
‘Tis the Season to Be Jolly, or Is It?
Combating Holiday Stress and Winter Depression, Naturally
By Dr. Patrise Holden WI Contributing Writer
While the classic carol “Deck the Halls” notes “‘Tis the season to be jolly,” the holiday season and winter months can significantly increase stress levels. Although factors, such as finances, social obligations, managing complex family dynamics, and shorter daylight hours can cause holiday gloom, there’s hope to remain healthy during the winter season.
Stress, as defined by the World Health Organization, is a state of worry or mental tension caused by difficult situations or mental circumstances. While the stress response helps the body to cope, chronic stress can have negative effects on health, leading to conditions like high blood pressure, inflammation, and mental health issues.
Research from the American Psychological Association shows that 89% of Americans report high stress during the holidays. Additionally, reduced
sunlight contributes to about 5% of adults in the U.S. experiencing seasonal affective disorder (SAD), or winter depression, which, for some, can last up to 40% of the year.
Powerful natural healing modalities such as acupuncture, deep breathing, and meditation, have been proven to reduce stress, boost energy, alleviate anxiety, relieve depressive symptoms, and for many, restore a sense of jolly to the winter season.
Acupuncture
Acupuncture— a gentle needle technique that may address specific health complaints or be utilized to promote total wellness— helps the body communicate with itself through accessing channels of energy, related to different organs.
“It’s not that the needles are special, it’s that your body investigates each needle, which guarantees an immune response, nervous system response, and blood flow to the area. It is basically like
having a backdoor blueprint to the nervous system,” said Andrei Stoica, 38, of Pekoe Acupuncture and Wellness Center. “There is nothing that we do to the body that the body doesn’t know how to do itself. Acupuncture is more of a natural reminder.”
Dr. Nicole Mires, founder of Pekoe Acupuncture and Wellness, explained the correlation between the environment and how it affects health.
“This is the time of year that things are slowing down in nature which can lead to people being sore and cranky and for some lowered moods,” Mires, 48, said. “We want to be consistent with our energy throughout the year but nature doesn’t work in this cycle so recognizing and working in harmony with what nature is doing is key to optimizing health and stress.”
The center recommends simple steps to improve your overall health and stress levels:
• Take a morning walk within two hours of sunrise.
The low hanging light helps with motivation, circadian rhythms, and blood circulation.
• Dim the lights and stop looking at phones and screens during the late evening. This helps build melatonin in the body.
“Around 4 p.m. the body naturally switches gear into phase down mode. Many people think that this is an energy slump when really it is the body’s natural way of gently ensuring that the nervous system is prepared for a healthy sleep cycle,” Mires related.
• Use simple herbs like ginger for foot baths.
“Your legs are like tree roots. Pay close attention to your feet,” Stoica emphasized.
• Explore the benefits of acupuncture.
Acupuncture can naturally help vent excess frenetic energy and use the body’s natural channels to redirect the energy elsewhere in the body where needed.
Breathing and Meditation
At least 50% of the adult population in the United States has high blood pressure, reports a study from The National Institutes of Health on the beneficial effects of daily deep breathing.
Deep breathing exercises are an effective low-cost blood pressure and stress reduction therapy, the report explains.
“Stress is the body’s physiological response which occurs when facing situations that we don’t feel adequately prepared for or able to navigate. Even growth opportunities such as; starting
a new business, buying a house, and providing for family require a series of steps which trigger a hardwired stress response in the brain,” said Joan McGoy, applied meditation script coach.
“If you haven’t practiced how your system responds to challenges then you will have a stress response which will show up in your health over time. Stress, grief, lack of fulfillment, and loss eventually all show up in your blood work in terms of diseases or health challenges,” McGoy related. “We learn, sometimes over a lifetime, parenting, spirituality, and career skills, however, we often fail to seek the same learning in practicing how to confront stress.”
McGoy, founder of The Managed Mind and practitioner of over 35 years, emphasized the importance of intentional mindfulness to reduce and manage stress:
• Have a set of moral principles by which you seek to live.
• Start imagining yourself in challenging situations and map out how you would respond.
• Learn how to breathe in a manner that elicits the relaxation response from your nervous system.
• Practice maintaining an inner quality of joy and gratitude even during hardships.
• Use meditation and scripting to ‘prehearse’ handling emotions during challenges and to change negative learned stress behaviors and responses.
• For best results, meditation and learned breathing techniques should be complemented with mental health counseling and regular doctor visits. g Read more on wasshingtoninformer.com.
5 Traditional herbalists such as Kamilah Muhammed offer personalized herbal regimens that treat a variety of health conditions including elevated stress. (Courtesy Photo/The Wellspring Natural Living Center)
GETTING SERVICES: A QUICK START GUIDE
“LiveLongDC” to 888-811
Text “Li veLongDC” t o 888- 81 1 f or nal oxone, f ent anyl t est st ri ps, or servi ce l ocat i ons.
For cri si s ment al heal t h or subst ance use servi ces, cal l 98 988.
For connect i ons t o care, cal l t he ccess Hel pLi ne at Access HelpLine
Fi nd servi ces or support s by Ward: myrecoverydc.org/services-by-ward
combats the opioid epidemic by mobilizing the community with strong interagency coordination, community input, and a range of direct services and supports for individuals dealing with substance use disorders.
To request t rai ni ng f rom a cert i f i ed nal oxone t rai ner f or groups of 1 0 or more, e- mai l : naloxone@dc.gov
For cl ean- up of drug paraphernal i a or syri nge servi ces, e- mai l : syringe.cleanup@dc.gov
Vi si t t he Di st ri ct ’ s new St abi l i zat i on Cent at 35 K St reet NE f or i mmedi at e 24/7 care i n a saf e envi ronment f or peopl e wi t h subst ance use di sorder. To l earn more, cal l Stabilization Center 202- 839- 3500 or vi si t dbh. dc. gov. or 1 - 888- 793- 4357 1-888-7WEHELP
Scan here t o access a f ree, onl i ne nal oxone t rai ni ng modul e.
