Physical well-being is how one takes care of their body through proper nutrition, exercise, sleep, hydration, medical checkups, safe sex, and weight management.
At the time of this writing, the novel coronavirus disease (COVID-19) has infected over 13 million individuals worldwide, with over 3.4 million infected in the United States (US). The highly infectious virus has claimed over 137,000 US lives and this number increases daily. While COVID-19 does not discriminate, data illuminate an eerily familiar pattern of disproportionate infection and mortality among communities of color. According to the Centers for Disease Control and Prevention (2020), national data on confirmed coronavirus cases by race and ethnicity as of April 17, 2020 indicated that despite Blacks accounting for 13% of the US population, they accounted for 34% of COVID-19 confirmed cases. Data quickly emerged revealing alarming disparities among COVID-19 mortality with Blacks dying at a rate of 2–3 times their proportion of the population. This disparate mortality is seen among 32 states, including those in the region served by the Southern Nursing Research Society (Johns Hopkins University & Medicine Coronavirus Resource Center, 2020). For example, Blacks represent 27% of the population of Alabama and 46% of COVID-19 deaths, Georgia 31% and 49%, and Kentucky; 8% and 17%(the COVID Project at the Atlantic, n.d.).
Attention deficit hyperactivity disorder (ADHD) is one of the most common childhood neurodevelopmental diseases and nearly two thirds of children with ADHD have symptoms that persist into adulthood. Approximately 750,000 children with special health care needs transition from pediatric to adult health care annually in the United States. For youth with ADHD, organized, coordinated, and systematic care transition from pediatric to adult health care providers is essential to prevent negative consequences related to unmanaged ADHD symptoms and to optimize health and promote maximum functioning. The Got Transition model’s 6 core elements provide a guide to support successful transition for adolescents with ADHD.,
Smoking is among the greatest international public health concerns, causing excessive levels of preventable premature death, disability, and economic costs...
The COVID-19 pandemic has been particularly devastating to communities of color, especially black communities. The vaccine is our best shot to defeating the virus. I encourage everyone to seriously consider taking the vaccine. Any concerns of its safety can be addressed by reviewing the CDC website or discussing the vaccine with a trusted healthcare provider. I'm Dr. Lovoria Williams and I like to BH WELL by getting the COVID-19 vaccine.
The easiest way to consistently reach physical activity goals is to look forward to your exercise. This requires that you find something that is both physically challenging and enjoyable. Try thinking of exercise as a hobby that you want to dedicate time to do.
The Center for Disease Control and Prevention recommends 150 minutes a week (approximately 30 minutes/day for 5 days a week) of aerobic exercise which increases your heart rate. At least 2 days should include muscle-strengthening exercise.
Walking (or Running)
The simplest form of exercise which requires no equipment except for a pair of sturdy walking shoes and a place to walk!
Try aiming for 10,000 steps (5 miles) each day. Walk at a brisk pace for an added cardiovascular benefit. If you need more motivation to go for a walk, find a park with nice scenery or multitask with a podcast or audiobook.
Martial Arts
Martial Arts is a form of exercise which utilizes the brain and muscles. Much like dancing, fighting drills require learning some basic steps and strikes, and eventually the opportunity to add personal flair to your style. Additionally, throwing strikes engages the upper body, core, and lower body for a complete full-body workout.
Sports
Playing a sport offers a chance for socialization and likely motivation and accountability. Moreover, set achievable and persistent goals and maintain training intensity to improve at your sport.
Weight Training
A benefit of weight training is seen and felt improvements in your body’s capability. Plenty of online video tutorials are available to offer routines you can follow along with, as well as instructional videos on how to perform certain exercises. For a no-charge website with numerous workout plans and health and fitness articles, visit Darebee.
More physical activity can start today with a simple choice to walk! Physical wellness does not have to be a goal that we struggle and suffer to obtain. Rather, it is certainly achievable to have a healthy relationship with ourselves in which we prioritize small efforts that cumulate into enhanced physical wellness. Take the time to define your goals (write them out!) and commit to mindfully incorporating small steps throughout your daily life to reach them. Most importantly, be honest with yourself in choosing to enjoy the journey to physical wellness.
Sarret Seng is a psychiatric nurse at Eastern State Hospital with degrees in both psychology and nursing. About her own physical well-being, she says,
“Personally, I have found that training to get better at certain activities, specifically Brazilian Jiu-Jitsu, Muay Thai, and rock climbing, keeps me motivated to care for my body while enjoying and looking forward to the training.”
Reference
Centers for Disease Control and Prevention. How much physical activity do adults need? Centers for Disease Control and Prevention, 10 April 2020. https://www.cdc.gov/physicalactivity/basics/adults/index.htm. Accessed 15 May 2020.
We should strive for a well-balanced whole foods diet, which may look different for each individual depending on personal preferences, time available to cook and meal prep, and food budget. There are many resources online that can point us towards creating the ideal diet to provide our bodies with the fuel it needs, but here are some everyday practices to be mindful of.
Hydrate
Many health sources recommend eight 8-oz of water a day (i.e. the 8x8 rule) to provide adequate hydration, but you may require more depending on your activity level.
Diet
Carbohydrates are a readily available source of fuel for the body and brain. Strive for complex carbohydrates from whole grains, legumes, fruits, vegetables, and beans, rather than the simple carbohydrates from sweets and processed foods. Our bodies digest complex carbohydrates more slowly, which allows us to feel full longer and helps fuel our body throughout the day.
Protein is also essential for our bodies to build and repair muscles. If you are obtaining protein from animal sources, select leaner meats such as fish and chicken, and avoid red and processed meats. Certain plant sources yield high amounts of cholesterol-free protein, such as tofu, edamame, lentils, chickpeas, quinoa, and nuts.
Fruits and vegetables provide nutrients and minerals that are important for our bodies to function well. Try to “eat the rainbow” by filling half your plate with colorful fruits and vegetables at each meal. Instead of processed sweets, try fruits or vegetables as a snack (my favorites are frozen grapes or hummus with carrots!)
There are different types of fats, and it is important to know which to eat and which to avoid: unsaturated fats are the “good” fats, and can be found in foods such as nuts, seeds, avocados, fatty fish, and olive oil. Saturated and trans fats are considered the “bad” fats and can be found in foods such as fatty cuts of meat, and dairy items such as cheese and butter.
You can better fuel your body starting now if you keep these in mind as your reach for the pantry or grocery shelf! Physical wellness does not have to be a goal that we struggle and suffer to obtain. Rather, it is certainly achievable to have a healthy relationship with ourselves in which we prioritize small efforts that cumulate into enhanced physical wellness. Take the time to define your goals (write them out!) and commit to mindfully incorporating small steps throughout your daily life to reach them. Most importantly, be honest with yourself in choosing to enjoy the journey to physical wellness.
Sarret Seng is a psychiatric nurse at Eastern State Hospital with degrees in both psychology and nursing. About her own physical well-being, she says,
“Personally, I have found that training to get better at certain activities, specifically Brazilian Jiu-Jitsu, Muay Thai, and rock climbing, keeps me motivated to care for my body while enjoying and looking forward to the training.”
“Getting started is the hardest part.” a thought that we tell ourselves and others when they ask how our diet, exercise plan, or other physical well-being goal has been going. The idea of starting being “hard” is an idea that we must take the time to dismantle. For those of us who try to obtain physical well-being through unsustainable levels of discipline, we often end up frustrated with how unrealistic these behaviors are to maintain in the long run. We should not suffer and struggle our whole lives to reach physical well-being.
On the contrary, cultivating a healthy relationship with ourselves – tuning into and prioritizing our needs – can be an enjoyable part of our lives to look forward to! And contrary to what we tell ourselves, getting started does not have to be difficult. Keeping in mind the various dimensions of physical well-being, this series will focus on three small efforts (sleep, body fuel, and physical activity) that you can do daily to promote overall health.
Although getting adequate amounts of sleep may seem like an easy feat, it is often overlooked as a health priority. Both the quantity (i.e. the recommended 7-9 hours of sleep) and quality of sleep matter in promoting physical well-being.
Here are some tips for better sleep
Avoid excessively long daytime naps that can disrupt your sleep schedule.
Good news for the nappers reading this though! A brief 30-minute or less nap may actually improve mood and alertness.
Limit caffeine from coffee, tea, and/or soda intake to at least 6 hours before bed.
Condition yourself to associate the bedroom with sleeping. Avoid using your phones, laptops, and other electronic devices in your bedroom.
Establish a bedtime routine. Take a warm shower/bath, have a cup of non-caffeinated tea, read a relaxing book, or do a skincare routine.
Avoid large meals that are greasy or spicy. Having these meals before bed may cause indigestion and discomfort which can impair sleep.
Better sleep could start tonight if you choose one or two of those ideas and start now! Physical wellness does not have to be a goal that we struggle and suffer to obtain. Rather, it is certainly achievable to have a healthy relationship with ourselves in which we prioritize small efforts that cumulate into enhanced physical wellness. Take the time to define your goals (write them out!) and commit to mindfully incorporating small steps throughout your daily life to reach them. Most importantly, be honest with yourself in choosing to enjoy the journey to physical wellness.
Sarret Seng is a psychiatric nurse at Eastern State Hospital with degrees in both psychology and nursing. About her own physical well-being, she says,
“Personally, I have found that training to get better at certain activities, specifically Brazilian Jiu-Jitsu, Muay Thai, and rock climbing, keeps me motivated to care for my body while enjoying and looking forward to the training.”
A pilot community-based incentive-driven tobacco cessation program was implemented among 7 people living with mental health illnesses. 4 participants completed the program and 1 was successful in cessation at the end of the program. Future research is needed to test community-based Quit and Win programs in various behavioral health settings.
