The Secret to Boosting Your LGBTQ Mental Health: A Journey to Self-Acceptance

 

Yo, what's up NubianNewYorkers? I'm ready to drop some truth bombs and share the secret to boosting your LGBTQ mental health. Now, we all know that being a part of the LGBTQ community comes with its own set of challenges. We don't always fit into the dominant culture, and for LGBTQ members of racial minority groups, the struggle can be even harder. But fear not, my friends, because I've got some tips that will help you on your journey to self-acceptance and mental well-being.

First things first, let's address the unique difficulties that LGBTQ individuals face when it comes to feeling understood. We live in a world where heterosexuality is often seen as the norm, and anything that deviates from that is considered different or even wrong. This societal pressure can lead to feelings of isolation, rejection, and a lack of understanding.

But here's the thing, my friends. Your experiences, feelings, and identity are valid. You are not alone in this journey. Many others have walked this path before you, and trust me when I say that there is a vibrant and loving LGBTQ community waiting to embrace you with open arms.

Now, let's dive into some strategies that can help boost your mental health and foster self-acceptance.

1. Seek Professional Support: Look, I know it can be tough to open up, but seeking professional help is a game-changer. Find a therapist or counselor who specializes in LGBTQ issues. They can provide a safe space for you to discuss your experiences and help you navigate through the challenges you face. Remember, seeking help is a sign of strength, not weakness.

2. Embrace Journaling: Grab a pen and pour your heart out on those pages. Journaling allows you to express yourself freely and release any pent-up emotions. Write about your thoughts, fears, dreams, and victories. Trust me, it's therapeutic as hell! It can help you gain clarity, process your emotions, and track your progress on your journey to self-acceptance.

3. Harness the Power of Affirmations: Repeat after me, "I am strong, I am worthy, I am loved." Affirmations are powerful tools to rewire your mindset and boost your self-confidence. Start your day with positive affirmations that resonate with you. Believe me, they'll make a world of difference. Challenge those negative thoughts and replace them with empowering affirmations that remind you of your worth.

4. Cultivate Gratitude: Take a moment each day to reflect on the things you're grateful for. It could be as simple as a supportive friend, a beautiful sunset, or a delicious slice of pizza. Cultivating gratitude shifts your focus to the positive aspects of your life, improving your overall mental well-being. Create a gratitude journal and jot down three things you're grateful for each day. The more you practice gratitude, the more you'll notice the abundance of joy in your life.

5. Embrace Positive Self-Talk: We all have that little voice in our heads, but it's time to make it your biggest cheerleader. Replace self-doubt with self-love and encouragement. Whenever negativity creeps in, shut it down and remind yourself of your worth. You deserve happiness, my friend. Surround yourself with positive influences and affirmations that lift you up.

Now, I know it's not always easy to embrace who you are, especially when the world around you may not fully understand. But listen up, fam, you are unique, and your journey is valid. You have the power to shape your own happiness and find your tribe who will love and accept you for who you are.

So, keep pushing forward, keep shining your light, and remember that you are never alone. Surround yourself with positive energies, seek support when needed, and always remember to show love to yourself. You are strong, you are resilient, and you can overcome any obstacle that comes your way.

Stay true to yourself, my friends, and let your LGBTQ pride shine bright. The world needs your authenticity and your beautiful soul. Keep rocking it, and remember, you got this!

🙏

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NubianNewYorkers - THE EYES HAVE IT! - Basic ways to protect eye-sight.

 

How to Fight Glaucoma Before It Presents

Glaucoma is a condition that damages the optic nerve of the eye and can lead to vision loss if left untreated. It is important to take proactive steps to fight glaucoma before it presents. Here are some strategies to consider:

1. **Regular Eye Examinations**: Glaucoma can damage vision before any noticeable symptoms occur. Regular comprehensive eye exams are crucial for early detection and treatment of glaucoma. During these exams, your ophthalmologist will measure your eye pressure, inspect your eye's drainage angle, examine your optic nerve for damage, test your peripheral vision, and perform other assessments. Your ophthalmologist can determine how often you should have these exams based on your individual risk factors.

2. **Know the Risk Factors**: Being aware of the risk factors associated with glaucoma can help you take preventive measures. Some common risk factors include high internal eye pressure, age over 55, black, Asian, or Hispanic heritage, and a family history of glaucoma. If you have any of these risk factors, it is especially important to prioritize regular eye examinations.

3. **Protect Your Eyes**: Taking steps to protect your eyes can help reduce the risk of developing glaucoma. This includes wearing protective glasses when working in the yard or playing contact sports, wearing goggles while swimming, using non-allergenic makeup, wearing sunglasses outdoors (especially in high-glare situations), and avoiding rubbing your eyes.

4. **Maintain Overall Health**: Some studies suggest that maintaining a healthy lifestyle, including regular exercise, a balanced diet, and managing conditions like diabetes, may help reduce the risk of glaucoma It is important to consult with your healthcare provider for personalized advice on maintaining your overall health.

5. **Follow Treatment Plans**: If you have been diagnosed with glaucoma, it is crucial to follow the treatment plan prescribed by your ophthalmologist. Treatment options may include medications, eye drops, laser therapy, or surgery, depending on the severity of the condition. Adhering to the prescribed treatment can help slow down further damage and preserve your vision.

Remember, glaucoma is a complex condition, and it is always best to consult with a healthcare professional for personalized advice and guidance based on your specific situation.

How to protect from Age-related macular degeneration

Age-related macular degeneration (AMD) is a leading cause of vision loss in people over the age of 50. It damages the macula, the part of the eye responsible for central vision. There is no cure for AMD, but there are ways to slow the progression of the disease and preserve vision.

**Lifestyle changes**

* **Eat a healthy diet.** A diet rich in fruits, vegetables, and fish may help protect against AMD. Leafy green vegetables, such as spinach and kale, are particularly beneficial.
* **Quit smoking.** Smoking is a major risk factor for AMD.
* **Maintain a healthy weight.** Obesity is also a risk factor for AMD.
* **Control your blood pressure.** High blood pressure can increase the risk of AMD.
* **Wear sunglasses that block ultraviolet (UV) rays.** UV rays can damage the macula.

**Supplements**

The Age-Related Eye Disease Study 2 (AREDS2) found that taking a specific combination of vitamins and minerals can slow the progression of AMD in people who are at high risk for the disease. The AREDS2 formula includes:

* **Vitamin C (500 milligrams per day)**
* **Vitamin E (400 international units per day)**
* **Lutein (10 milligrams per day)**
* **Zeaxanthin (2 milligrams per day)**
* **Zinc (80 milligrams per day as zinc oxide)**
* **Copper (2 milligrams per day as cupric oxide)**

If you are considering taking AREDS2 supplements, talk to your doctor first.

**Medical treatments**

There are two main types of medical treatments for AMD:

* **Anti-vascular endothelial growth factor (VEGF) drugs.** These drugs are injected into the eye to stop the growth of new blood vessels in the macula. Anti-VEGF drugs are used to treat wet AMD, which is a more severe form of the disease.
* **Photodynamic therapy (PDT).** PDT is a treatment that uses a laser to destroy abnormal blood vessels in the macula. PDT is used to treat wet AMD.

If you have AMD, talk to your eye doctor about which treatment options are right for you.

 How to Fight Diabetic Retinopathy

Diabetic retinopathy is a complication of diabetes that affects the blood vessels in the retina, leading to vision problems and potential blindness if left untreated. Here are some strategies to fight diabetic retinopathy:

1. **Control Blood Sugar Levels**: The most important step in managing diabetic retinopathy is to control your blood sugar levels. High blood sugar levels can damage the blood vessels in the retina. Follow your healthcare provider's recommendations for managing your diabetes, which may include monitoring your blood sugar levels, taking prescribed medications, and making dietary and lifestyle changes.

2. **Regular Eye Examinations**: Regular eye examinations are crucial for early detection and treatment of diabetic retinopathy. These exams allow your eye care professional to monitor the health of your eyes and detect any signs of retinopathy. The American Diabetes Association recommends annual dilated eye exams for people with diabetes, or more frequently if recommended by your eye care professional.

3. **Blood Pressure and Cholesterol Control**: High blood pressure and high cholesterol levels can worsen diabetic retinopathy. It is important to manage these conditions through lifestyle changes and, if necessary, medication. Follow your healthcare provider's recommendations for maintaining healthy blood pressure and cholesterol levels.

4. **Quit Smoking**: Smoking can significantly increase the risk and progression of diabetic retinopathy. If you smoke, quitting is essential for protecting your eyes and overall health. Seek support from healthcare professionals or support groups to help you quit smoking.

5. **Follow Treatment Plans**: If you have been diagnosed with diabetic retinopathy, it is crucial to follow the treatment plan prescribed by your eye care professional. Treatment options may include laser therapy, injections, or surgery, depending on the severity of the condition. Adhering to the prescribed treatment can help slow down the progression of diabetic retinopathy and preserve your vision.

6. **Maintain Overall Health**: Taking care of your overall health is important for managing diabetic retinopathy. This includes maintaining a healthy lifestyle, including regular exercise, a balanced diet, and managing other conditions such as high blood pressure and high cholesterol. Consult with your healthcare provider for personalized advice on maintaining your overall health.

Remember, diabetic retinopathy is a complex condition, and it is always best to consult with your healthcare provider or eye care professional for personalized advice and guidance based on your specific situation.

Regular eye exams are important for maintaining good eye health and detecting any potential issues early on. They can help identify conditions like diabetic retinopathy and allow for timely treatment. **Early detection and intervention can help prevent or slow down the progression of diabetic retinopathy and preserve vision**.

Here is a bulleted list of how often a person should go for eye exams during each decade of life:

- **20s and 30s**: Individuals with no known eye conditions or risk factors should have a comprehensive eye exam at least once during this period.
- **40s**: Regular eye exams every two to four years are recommended.
- **50s**: Eye exams every one to three years are advised.
- **60s and older**: Individuals should have eye exams every one to two years to monitor for age-related eye conditions such as cataracts, glaucoma, and macular degeneration.

It's important to note that these are general guidelines, and the frequency of eye exams may vary depending on individual circumstances, such as existing eye conditions or risk factors. It's best to consult with an eye care professional for personalized recommendations based on your specific situation.

Remember, regular eye exams are essential for maintaining good eye health and detecting any potential issues early on.

 

 

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CELEBRATING FITNESS

The Importance of Water

Water! Why drink at least two quarts a day?

Because that's roughly how much water we lose normally through perspiration, waste removal and other functions. Add sultry weather or enough exercise to break a sweat and the amount of water needed to stay healthily hydrated - not to mention avoid fatigue, light-headedness, nausea, and even heat stroke - quickly climbs. The body loses water via the skin by perspiration, kidneys by urine, lungs by exhaled water vapor, and intestine by feces. Additionally, water keeps your energy up, weight down, muscles strong, joints supple, digestive system smooth -- your whole system in physical balance.

Water:
1) regulates body temperature
2) makes up 83% of blood
3) removes waste
4) composes 75% of brain
5) helps carry nutients and oxygen to cells
6) moistens oxygen for breathing
7) helps convert food to energy
8) protects and cushions vital organs
9) helps body absorb nutients
10) accounts for 22% of bones
11) cushions joints
12) makes up 75% of muscles
13)makes up 90% of lungs
14)Your body is roughly 60 % water!!!
It really depends on the person and their activity level as well as the weather. I find the more I drink the less I actually retain with my activity level and climate.

Additionally because of diuretic effects of caffeine drinks you should have 1 8-ounce glass of water for each 8-ounce glass/cup of these you drink to minimize the effects. On the other hand however, there is a thing as too much water. If you drink in excess of 8 liters without getting the proper other nutrients your body will actually start depleting itself of those nutrients. So, do not be one of those people who gets too "water obsessed" and drinks a gallon a day either.There is a fine balance in all parts of woe.

Water is VERY important and you should get enough each day, but too much or too little is not good. I suggest 10-12 eight ounce glasses a day, more if you are in hot weather, exercise, or have been drinking alcohol. Also, "Are you Hungry? Many of us mix up food pangs with water cravings! By Malcolm Stewart, PhD As a clinical and health psychologist, I work with many people who want to lose weight for personal or medical reasons. It's not uncommon to hear complaints of intense hunger between regular eating times, no matter how satisfying their meals.

For some people, it's puzzling, irritating hunger that makes them want to pick at food constantly. Others describe sharp cravings that demand immediate satisfaction. Regardless, the effect is the same: Despite increasing their physical activity (perhaps the key weight loss technique), they can't lose unwanted pounds. But a little-known fact both helps explain these food pangs - and provides a means to deal with them: Sometimes thirst masquerades as hunger. So you may think your body is asking for food when what it's actually asking for is water. Your body needs water - a lot of water, every day - more than anything else except oxygen. WE can live without food for a week or more if necessary, but not without water. If your body has just 2 percent less than it requires, you'll feel fatigued. A 10 percent shortfall can produce significant health risks. A week without water can be fatal.

Adults need six to eight 8-ounce glasses (about 1 ½ to 2 quarts) every day, more if you're large or physically active and even more if you drink much coffee, tea or cola, because the caffeine in these is a mild diuretic.

Why do we sometimes feel hungry when in fact we're thirsty? For one thing, many of us seem to have learned to interpret some signs of thirst as signs of hunger. For another, the body may seek food as a source of water because about 37 percent of our daily water intake comes from food. Fruits and vegetables are typically 70 to 95 percent water. Cooked meat is 50 to 60 percent. Even bread is made up of about 35 percent water. So your body may signal that it's hungry in order to get more water through food. And because water is so important, the body gives off strong messages when it needs more, which is why thirst masquerading as hunger can be so compelling. Which would be fine if food didn't contain calories as well as water.
Being able to understand that sometimes "I'm hungry" really means "I'm thirsty" can help you react more healthfully, starting with drinking eight glasses daily. This takes a conscious effort for most of us, but it's easier if you make a habit of drinking water every time you do a particular activity - for instance, each time you go into the kitchen or whenever you're about to make a phone call. You can also up your intake by using a larger glass or drinking a refill. Some people find "sipper bottles" convenient. Now apply this to dealing with hunger between meals (which can be translated as "reach for water, not the ice cream"). If you feel hungry when it's not meal time, first have a large glass of water, then get busy doing something - keep at it for at least 20 minutes before you consider eating anything. After drinking one glass, you may immediately want another. This is your body saying, "Yes! That was want I really wanted - give me more!" If you still feel hungry after 20 minutes, try having another glass of water, then get busy again.

People often feel like they're "bad" or "weak" if they feel hungry at times they think they shouldn't be. However, once you are aware that thirst can masquerade as hunger, you realize that hunger pangs often are a legitimate request by the body - but for water rather than food. This isn't a cure - all for curbing hunger, but I've learned from my practice that it can go along way toward beating between meal eating. And that can mean weight-loss success. " and An excerpt from Oprah's book, Make the Connection, by Bob Greene: "Water is essential to life. Without it, we would survive maybe two or three days. That makes it our most important nutrient. Water surrounds and is a part of each and every cell in your body, and it's needed or involved in virtually all body functions.

About 60 percent of your body weight is water. We lose a lot of water each day through basic body functions. By exercising, you lose even more water depending on the type, length, and intensity of exercise and the climate you work out in. Your body must continually regulate the amount of water that it holds. You become dehydrated when your body's water supply cannot meet its demands. This can cause a variety of complications, including heat exhaustion and heat stroke.

Although less life threatening, dehydration also affects the body's ability to digest food and metabolize fat. Needless to say, having enough water is essential for your body to function at its optimum. As far as weight loss and weight maintenance are concerned, drinking enough water is extremely important. There are at least six basic reasons why replacing water on a daily basis is important for controlling your weight.

1) Digestion and metabolism - These are two functions we are particularly concerned with when it comes to controlling our weight. If you aren't getting enough water, you risk impairing these two functions to a certain degree. Enough water ensures that both digestion and metabolism are working at their full capacity.

2) Water's filling effect - by drinking six to eight glasses of water, you can help curb your appetite. Water can fill you up so that you don't overeat.

3) The thirst-hunger response - When you are dehydrated, your body may signal you to eat when what it really requires is water. It does the same thing for a variety of nutritional needs. For example, your body may need sodium, so it signals you to eat foods containing salt. But all you really need is the salt without all the additional calories in food. I call this phenomenon artificial hunger. By meeting all of your nutritional needs, including your need for water, you can control artificial hunger.

4) Better workouts - You can exercise more effectively and at higher levels when you are getting enough water.

5) Muscle requires more water - Muscle is comprised of about 70 percent water, whereas fat is made up of less than 25 percent water. One of the many benefits of exercise is that you maintain and even add muscle weight, which in turn burns fat. As you gain muscle, you require more water and need to replace more of it daily. So water becomes more important the more active you are. Think of it as a cycle: The more muscle you maintain, the more water is held by the body and the more calories are burned by that additional muscle. So the more muscle you have, the more water you must have available.

6) Glycogen storage - Glycogen is a form of carbohydrate stored in your muscles. It can be used as energy when you exercise. The more fit you become, the more glycogen is stored in your muscles. Every gram of glycogen holds about 2.5 to 3 grams of water. So, the more fit you are, the more water your body will hold, and the more water you need each day. Being more fit also allows you to burn calories at a higher rate. In addition to those six reasons, as you begin to lose fat, your body increases its percentage of water. So the amount of water you need to drink each day increases. This is especially so the more active you become. Your body is signaled to hold more water. It will usually let you know it needs more water by making you thirsty, but not always. "

Water is often called the forgotten nutrient since many people take it for granted, but water is essential to life. We can live with less than enough food for weeks, months, even years, but take away our water and we last just a few days. Water makes up about 60 percent of the average adult's weight. It is the medium the human body uses for nearly every activity it performs and has many functions, including: · Carrying nutrients in the body · Cleansing the body's waste products · Acting as a solvent, dissolving minerals, proteins, carbohydrates, vitamins and other substances · Being involved in the chemical reactions in the body · Lubricating joints · Acting as a shock absorber for many organs · Helping to regulate body temperature Since water is so important, its balance is delicately monitored by a number of mechanisms.

Our brain signals us to drink when the sodium concentrations in the blood become too high or when blood volume drops too low. Unfortunately, by the time this thirst mechanism kicks in, we are already in the beginning stages of water deficit. That's why nutritionists recommend drinking before you are thirsty. This is particularly important for the elderly population because as we age we become less sensitive to our thirst mechanism. At the same time, our percentage of body fluid drops, so it's easier to become dehydrated faster.

Young children are also at a higher risk for dehydration, but for another reason: Their thirst mechanism is not yet fully developed, nor are they always able to recognize when they are thirsty. Water needs vary with each individual, but in general, nutritionists still abide by the old rule of eight glasses - - 64 ounces - - or more of fluid a day. Water is your best bet, but it is certainly not the only way to get fluids. .

Alcohol and caffeinated beverages like tea and coffee do not count because they are actually diuretics, meaning they cause you to lose fluid rather than retain it. How much water do you need? The old standard suggestion of 6 to 8, 8-ounce glasses of water a day is still good. But people who exercise may need more like 2 or 3 quarts, especially when it's hot and humid outside (and during illness). Get in the habit of carrying a water bottle. It's easy to measure, handy to cart around especially during workouts, and saves waiting in line at the water fountain - - where it never seems polite to guzzle what you really need when others are waiting.

Drink before you're thirsty. People who drink to satisfy thirst replace only about half of what they need. An intelligent, by the book, "hydration schedule" for a workout looks something like this: · 17 ounces of water 2 hours before your workout · 8ounces or more 15 minutes before your workout · 4 to 8 ounces every 10 to 20 minutes during your workout · another 8 ounces after your workout " By now, I am hoping you see how important water is to weightloss and also to your health! It is a wonderful beauty secret we should all adopt as part of our new healthy lifestyle!

I am repeatedly appalled that we are teaching our kids from birth on to drink ANYTHING but water!!! WHY do we do that? People erroneously think juice is better for kids, but it is almost all sugar and only a precentage of real juice anymore and studies have shown kids who drink too much juice have stunted growth and do not develop enough growth hormones. When the juice is taken away,the body then makes more growth hormones, giving the child a chance to grow normally.This is espeically true with any "failure to thrive child".Teach your kids to like and drink yummy water! It is GOOD for them! Give them real whole fruits for the vitamins from fruits instead of juices. Now,remember -drink 64 ounces minmum of water EVERYDAY. Some say 1/2 your body weight in ounces and some 64 ounces plus an additional 8 ounces for every 25 pounds you need to lose.

I find most people lose well with around 80-96 ounces. I have a brita filtered pitcher and I LOVE it! I highly recommend getting one or something like it. There are tap filters also and the price range varies. -Drink all your water before anything else each day. Other things do not count as water. Unsweetened green tea is also fine according to Dr A. When you drink enough water,you actually promote the production of MORE ketones.This means more fat is being burned! YES! If you do not drink enough water, your stix might show a color, but you might not lose, because if you do not get enough water to flush out old ketones,then new ones cannot be generated and old ketones just keep recirculating.

Caffeine, artificial sweetners, citric acid and other ingredients in drinks will most times hinder your success.You want to drink extra water anytime you drink something like that.It is best to drink only water and green tea. The occassional diet rite might be fine too. But, remember it has citric acid and that hinders people also. It is sweetened with splenda, so is a better choice than other colas. It comes in many flavors and I find it at my superwalmart.

There are some flavored seltzer waters that might also be ok for a once in awhile change. CVS has one that is sweetened with splenda also. The best kind are ones that are completely unsweetened and sodium free. Check all labels. Not just the nutriton facts, but the fine print ingredients too! So, drink up and WHOOOSH!!! You can do it!