Faith in the age of social media

Faith in the age of social media
By Amaya Gentry

Source: Dreamstime

Religion is more accessible than ever in the age of social media. Apps can remind believers to pray, and search engines can answer religious questions more quickly than traditional reference methods. After the 2020 pandemic, pastors also found many online ways to keep congregants connected to the church.

A 2023 Pew Research Center study found online services appeal to many Americans, with about a quarter of U.S. adults using them. The study also concluded that in-person attendance is more popular. However, religious leaders are concerned that the ease of information makes it harder for people to find reliable information. According to Andrew M. Henry in Religion and Education, “the advancement of religious literacy on social media platforms must involve scholars and teachers taking on the role of ‘strategic amplifiers,’ agents that amplify content that promotes religious literacy while being aware of the challenges these platforms present.”
Church attendance in the U.S.
A 2024 University of Chicago study by Professor Devin Pope, which used cellphone geolocation data rather than self-report surveys to measure church attendance, found 73% of Americans attend church at least once per year. However, only 5% of Americans attend services weekly, compared to 22% who report weekly attendance in surveys. The study also found that weather, service hours, and religious holidays can affect how often people go to services. While the exact reason attendance rates appear inflated in self-reported surveys remains unclear, the survey concluded that religion is very important to millions of Americans.
Accessing Religious Content Online
Smartphones have made religious content easier to access. However, despite the abundance of religious content online, researchers at the Pew Research Center show that many do not use digital tools for religious practice. The 2023 study found that 70% of Americans never go online to search for information on religion, and only 21% use apps or websites to remind them to read scripture.
A church responds to social media.
A 2025 Statista survey estimates that 310 million people in the United States use social media. The reach has prompted some churches to integrate social media into their marketing and outreach efforts, religious leaders say. The Rev. Brent Bramer, a California pastor, states, “The church needs to better understand how social media can shape opinions, perceptions, and politics.” In doing this, religious leaders can learn [about] social media and how they should use it to better reach their congregants.
Takeaways
Although digital tools have made it easier to reach religious institutions, many American churches face declining attendance. Churches across the country have tried to keep up with technology by maintaining active social media profiles and broader digital presences. Some religious leaders worry social media can weaken congregants’ religious literacy. Still, many religious leaders are using social media to reach congregants who do not regularly attend services.
About the Author
Amaya Gentry holds a bachelor’s degree in biology and has previously worked as a quality control chemist.

July is Cord Blood Awareness Month: Why You Should Care

By Sharon Lewis

What is cord blood? It is the blood in the umbilical cord – the lifeline that connects a baby to its mother. While cord blood is considered medical waste, it contains red and white blood cells and is rich in stem cells.

Red blood cells (RBCs) transport oxygen from the lungs to the body and return carbon dioxide to the lungs. White blood cells (WBCs) are key to the immune system. They protect against infections by identifying and destroying pathogens. Stem cells can differentiate into various cell types and self-renew. Hematopoietic stem cells in bone marrow produce all blood cells, including RBCs, WBCs, and platelets. They are vital for growth, tissue repair, and treatments like bone marrow transplants for leukemia.

Stem cells can be used to treat approximately 80 different medical conditions. Stem cells have been used in transplant medicine and, more recently, in regenerative medicine – the research and application of therapies that support the body’s ability to heal itself.

Cord blood can be stored or banked after delivery without discomfort or inconvenience to the mother or child. For a healthy person, making stem cells is not a problem. For those individuals, stem cells from cord blood can be

lifesaving, and banking cord blood can serve the entire community.

What Diseases and Medical Conditions can be Treated with Cord Blood?

Scientists have already determined that many cancers, including leukemia, Hodgkin’s disease, non-Hodgkin’s lymphoma, and some solid tumor cancers can be treated with stem cell therapies.

Also, many blood, genetic, metabolic, and immune system conditions can be treated with stem cells. Research is underway to determine if they can be used to treat such conditions as stroke, diabetes, birth asphyxia (brain damage from low oxygen), cerebral palsy, autism, Parkinson’s disease, Amyotrophic Lateral Sclerosis (ALS), heart failure, osteoarthritis, and other conditions.

According to Advanced Nurse Practitioner Monique Jones MSN is a nurse practitioner in Southfield, MI., stem cells and other biologic agents are being utilized in wound healing, along with infection control and nutrition, to decrease the size of wounds quickly and exponentially.

Cord Blood Collection

The process of collecting cord blood begins after the baby is delivered. After the umbilical cord is cut, the cord and placenta are collected, and a needle is inserted into the cord to extract the blood which then goes into a sterile bag with a blood thinner so the blood does not clot. No blood is taken from the baby or mother. The collection can be done after a vaginal or cesarean section delivery.

Storing Cord Blood

Parents interested in banking their cord blood should inform their healthcare provider who may be able to collect and send the cord blood to the cord blood bank. Unfortunately, not all hospitals do the collection. Once there, the blood is processed, typed, and screened for diseases or other disorders to ensure that it is safe to use. The blood is cryogenically frozen and then stored.

Reasons to Bank Umbilical Cord Blood

A common question for parents is “Can my child use their own cord blood?” The answer to that is no. However, siblings or other family members may be able to use the banked cord blood for a life-saving stem cell transplant. The storage process does not affect you or your child and it gets thrown away. There is no risk and no harm done by electing to store it.

By banking cord blood, the life of a loved one or of a perfect stranger may be saved. Either way, it could save a life.

Sharon Lewis graduated from John Carroll University with a Bachelor of Arts in Speech Communications and holds a Master of Education from Cleveland State University.

Do Nothing! It’s Good for You. Why Downtime is Vital

By Khemi Adé

Daydreaming is directly linked to having a healthier mind and even a healthier life. Time spent daydreaming and removing yourself from the outer world is important. In the long run, failure to allow the mind to rest can result in “accelerated aging and premature death”, according to Stephanie McCain, a Cleveland-area independent marriage and family therapist.

Similar to the body, the brain can experience chronic stress and immune dysfunction. The mind acts like a sponge and can only absorb so much information, according to mental health experts at Cleveland Clinic and The Village of Healing Center.
Why is downtime vital for overall health and well-being? What exactly is downtime?

What is downtime?

There are several meanings when defining downtime. Bianca Stallings, a psychiatric nurse practitioner at the Village of Healing Center, has a very simple and straightforward definition: downtime is decreased activity or inactivity.

“It means taking time for yourself that doesn’t involve work. It involves being intentional with your time so that you can truly relax and not worry about daily tasks or responsibilities,” Stallings said.

What happens when the brain doesn’t rest?

The lack of prioritizing downtime in one’s day-to-day life can come with major, long-term health consequences.
“Increased stress can lead to depression, anxiety, decreased concentration, and problems with memory. Chronic stress, in particular, can weaken the immune system “which determines our ability to fight off infections,” Stallings said in a recent interview with The Cleveland Observer.

The body will inevitably respond to a lack of mental rest.

“The body will demand downtime” since “there’s little to no space for exploration.” Furthermore, “if we don’t make time for ourselves, it can negatively impact our mental and physical health,” McCain said.

Lack of downtime can also negatively impact social health, worklife, and sleep hygiene.

As it pertains to social health, “relationships are challenged” due to such personal stress. As a result, quality time spent with others – including loved ones – also “diminishes” because “we’re not pleasant people” to be around.

When it comes to work-life balance, “you lose command of your time.” Therefore when overloaded with tasks and activities, one’s time management is jeopardized.

“Sleep hygiene is defined as healthy patterns, practices, and habits that support sleeping well. The “inability to rest” due to racing thoughts compromises the quality of sleep. This could be concerning because sleep plays a huge role in downtime,” stated McCain.

As the mind is said to be like a sponge, the mind is also “kind of like a battery – you can only use it for so long before you need to either replace it or recharge it,” Stallings said. This is what happens when your mind rests.

A Rested Body Blooms with Benefits

“When we have consistent downtime for ourselves, it improves overall mental and physical health. It leads to improved concentration, productivity, and satisfaction with life,” Stallings explained.

There are additional long-term advantages to prioritizing mental rest.

Consistent downtime could result in “better decision making, better problem solving, increased ability for learning, sparked creativity, and heightened imagination,” McCain also added.

Almost Doesn’t Count: Downtime Doppelgangers

According to both McCain and Stallings, there are certain situations and circumstances that don’t count as downtime.

“Downtime doesn’t involve providing a service for someone else even if it may bring you joy. Although caring and helping others may bring us happiness, intentional time for ourselves is important. Relaxation is paramount because it helps refuel our bodies and mind. Sometimes doing absolutely nothing is important too,” according to Stallings.
Activities like “video games, games on your phone, scrolling on social media, watching TV, or any goal-oriented activity” do not qualify as proper downtime, McCain said. Simply put, “these activities do not allow our minds to wander” and they “keep you focused on an outside stimulus.”

What is true downtime?

Stallings’ answer is, “First and foremost, being intentional with your time. It’s easy to let our schedules fill up, and then we don’t have time for ourselves. One way we can avoid this happening is to pencil in our downtime so it’s a part of our routine.” Leaning in, and asking for help, and being kind to oneself are acts of necessary self-preservation.

Doing nothing is good!

Mental rest can look like an array of things but ultimately it’s doing nothing, sleeping, relaxing, daydreaming, and having uninterrupted time with self. Such deliberate choices improve physical, social, and overall mental health.

Downtime can also be viewed as subjective. It’s “different for everyone” because “it depends on how engaged your mind is,” McCain said. Overall, accounting for that level of rest results in being “happier people because we took care of ourselves.”

Cleveland was ranked as the most stressed city amongst the large U.S. cities in 2023, according to a study by personal finance company WalletHub.

Clevelanders could be in need of some mental rest even in the smallest of ways. Every little bit invested into downtime will be of benefit down the line.

Learn more about how to “downtime”: Why Downtime Is Essential for Brain Health (clevelandclinic.org)
Khemi Adé is a vibrant artist, writer, journalist, and the author of the Kindle eBook, “My Life is a Faerytale – A Journal Guide for the Magical Gorlies.”

Basic Facts On Sleep Hygiene

By Sheila Ferguson

Poor sleep hygiene can become a major health issue at any age, especially when you are under stress—or work the third shift. The U.S. Centers for Disease Control and Prevention (CDC) reports that 1 in 3 people in the United States don’t get the sleep they need regularly. Approximately 33% of American adults live with sleep deprivation.

Failure to get enough sleep can damage your mind and body. It can also make you accident-prone and at risk for irritability. Sleep deprived individuals can struggle to stay awake during the day while working or driving. Better rest and sleep hygiene means consistently getting 6-9 hours of sleep. When possible, taking a 15 to 20-minute power nap each day can also help keep you rested and refreshed.

Cleveland Clinic sleep medicine specialist Nancy Foldvary Schaefer, DO, MS, says sleep is “foundational to our health and wellness.” She indicates that getting enough and good sleep is necessary for cardiovascular, metabolic, and brain health.

Getting the needed hours requires a consistent bedtime routine and sleep environment. Experts suggest that you give yourself the same support rituals you would give your child or grandchild. Pamper yourself with a soothing sleep ritual that includes:

Preparing for bedtime with a hot bath, warm milk or tea, listening to or reading a story,
Reflecting on the day’s events,
Using a little aromatherapy to breathe in soothing fragrances if you do not have allergies, and
Slow down gradually, changing into your pajamas, and listening to soothing music to create a satisfying gateway for restful sleep.

If these methods do not work, consult with your physician. It may be time to probe what disrupts your sleep rhythms or keeps you under stress. You may get additional support through testing and assessment, sleep studies, prescription medications, biofeedback, learning mindfulness meditation, changing your daily routine to include exercise, and moving your bedtime to a later hour to make it easier to rest.

More Steps to Better Rest:

Keep a tidy bedroom.
Remove all electronic devices from your sleeping area. Create an electronics charging or docking station outside of your bedroom.
Ensure that your bedroom is just the right temperature that is not too hot, or too cool.
Work to rest and rise at the same time.
Use curtains or drapes that block the sun or outside lights.
Refrain from eating your last meal at least three hours before sleeping. This can help reduce the likelihood of indigestion and those blood sugar spikes that prompt waking up for midnight snacks.

Finally, Dr. Steven Marshall suggests maintaining sleep hygiene can improve your longterm health. Optimal sleep patterns of 6-9 hours a night can protect you from becoming overweight and contracting Alzheimer’s disease, heart failure, diabetes, and kidney disease. Good sleep habits can minimize the negative impact of poor sleep on your overall health and wellness.

The Cleveland Clinic and University Hospitals of Cleveland offer various sleep hygiene services. Contact Dr. Tina Water (216) 444-8072 ext. 9500 of the Cleveland Clinic’s Sleep Medicine Department to learn more about proper sleep hygiene. At University Hospitals of Cleveland, call 855-404-9456 to contact Adult Sleep Medicine, Pediatric Sleep Medicine, Behavioral Sleep Psychologists, and Sleep Surgery

Other Resources:

How Sleep Impacts the Top Age-Related Health Concerns (ncoa. org)

Generational Trauma

By Sharon Lewis

Just like hair and eye color, freckles, family recipes, and heirlooms, trauma can be passed down from generation to generation. This phenomenon is known as intergenerational or transgenerational trauma. According to the article “What Is Generational Trauma?” in the publication Health, which focuses on a healthy lifestyle for women, we can inherit trauma from our ancestors.

Were your ancestors slaves? Were they in combat? Were they displaced from their homeland by war? Were they indigenous people whose land was taken? Were they survivors of the Holocaust? Were they victims of discrimination? Did they live in poverty? Were they abused in some way?

While some of these questions describe extreme situations, any prolonged exposure to an environment that causes stress to the body or mind can have a long-lasting impact on health and well-being.

According to the Mayo Clinic, “the body’s stress response system is usually self-limiting.” That means once a perceived threat has passed, hormones return to typical levels. As adrenaline and cortisol levels drop, heart rate and blood pressure return to normal.

Other systems go back to their regular activities, but when stressors are always present, and a person always feels under attack, the fight-or-flight reaction stays turned on. The long-term activation of the stress response system and excessive exposure to cortisol and other stress hormones can disrupt many of the body’s processes.

The Mayo Clinic reports that stress puts you at higher risk of many health problems, including anxiety, depression, digestive challenges, headaches, muscle tension and pain, heart disease, heart attack, high blood pressure and stroke, sleep problems, weight gain, and problems with memory and focus. Chronic stress puts your health at risk.

Starting in the womb, an unborn child feels the effects of the mother’s stress. Imagine constantly worrying about day-to-day living activities. Do you have a safe place to live? Do you have a job or some means of supporting yourself? Are you getting the medical care that you need? What about adequate food? Do you have the support of friends and loved ones? The overabundance of stress hormones will impact the future development of that child.

Trauma also causes epigenetic changes, which means there is a shift in one’s DNA due to traumatic experiences. Keep in mind the science of epigenetics is still in its infancy, as reported by Verywell Health. Genetics will still produce someone who looks physically similar to their family. Still, due to epigenetic changes, altered DNA may cause some of the conditions mentioned above for many generations. That may also explain why some ethnicities are more prone to certain medical conditions. It is in the bloodline.

Being a member of a minority group in America gives one a bird’s eye view of issues relevant to this article. Knowing the story of my people left me wanting to know the stories of others.

A coworker connected me with the child of a Holocaust survivor named Marilyn Zaas. Zaas is a lifelong resident of the Cleveland area. She is active in her community and lives much like everyone else. Additionally, Zaas is well-versed in her family history, knowing dates, times, and places. I most wanted to know how her family history affected her life. Zaas told me that, never having lived as anyone else or any other way, the question is difficult to answer.

To help me gain a better understanding of the Jewish experience, she invited me to the Commemoration of the Holocaust and Heroism Ceremony at the B’nai Jeshurun Synagogue on Fairmont Boulevard in Pepper Pike, Ohio, on May 5. Six families shared their Holocaust survival stories. For the Jewish community, it is vital to remember and share so that history does not repeat itself and no one ever forgets. The stories were both moving and heartbreaking.

I met Zaas’s mother, Erika Gold, after the ceremony. Gold is a vibrant, intelligent woman of 94 years. She was born in Hungary in 1932. In 1944, her father had to report to a Shell Oil work camp located on an island south of Budapest, as ordered by law. Gold and her mother went to work in a factory until, one day, the workers were forced onto a flatbed truck. Realizing this would end their journey, Gold’s mother jumped from the vehicle, signaling Gold to do the same.

They walked calmly away from it, throwing away their coats marked by the Star of David to hide their Jewish identities. Her mother recognized the area and knew that their former housekeeper lived nearby. They were fortunate that the former housekeeper hid them for six weeks until the liberation of Hungary. The family was reunited after the war. Her mother learned that her entire family, 45 people of all ages, had lost their lives in the gas chambers—a problematic fact for her mother.

In 1948, her parents bought Cuban visas because the wait for an American visa in Europe was exceptionally long. They were in Cuba for two years before they received American visas and moved to the United States. Gold came ahead of her parents because their visas were not all granted at the same time. Her aunt and uncle drove from Cleveland Heights, Ohio, to pick her up in Florida. Before the drive back, her uncle explained to her that she would see separate bathrooms, water fountains, and many other forms of discrimination. She told me that she found this hard to believe. This was America, where she and her family strove to reach for a better life. These revelations were unbelievable to her.

If you have experienced trauma, you may have triggers that bring back vivid memories. For Gold, the sight of a cattle car, no matter what is in it, brings strong memories of the war. The sensations of being cold or hungry also bring strong memories but are quelled by the knowledge that she can get warm and get a meal. Gold does not say that she is a Holocaust survivor because, for her, that denotes victimhood. Instead, she says that she survived the Holocaust because that indicates that she is an overcomer.

While trauma can be passed from generation to generation, it can be healed and removed from the bloodline.

Learn more about generational trauma and healing at Talkspace and other resources like WebMD and Health.

The Brain-Boosting Benefits of Exercise

By Khemi Adé

The Cleveland Clinic has found that moving the body improves blood flow to the brain, reduces inflammation, promotes heart health, and lowers stress hormones. But what else can the brain do as a result of exercise?

Neuroscientist Wendy Suzuki said that when exercising, the hippocampus—which governs memory—and the prefrontal cortex—which governs decisionmaking and focus—get bigger and stronger. The brain protects the hippocampus, prefrontal cortex, and the two temporal lobes. They “are the two
areas that are most susceptible to neurodegenerative diseases like Alzheimer’s. It’s about making it take longer “for these diseases to actually have an effect”, said Suzuki. Suzuki even stated that there are three shortterm and three long-term benefits on the brain when it comes to exercising.

Short-Term Benefits

Suzuki listed three short- term benefits pertaining to exercise. Firstly, it “has immediate effects on your brain.” One workout session will result in a
mood boost because the brain releases feel-good hormones such as “dopamine, serotonin, and noradrenaline.” Secondly, that same session, Suzuki shared, will also improve focus retention and the ability to shift focus that “will last for at least two hours.” Lastly, Suzuki said, it “will improve your reaction times.”

Long-Term Benefits

Long-term exercise “actually changes the brain’s anatomy” which means it literally changes the brain. First, Suzuki stated that the brain “produces brand new brain cells in the hippocampus.” Secondly, the prefrontal cortex and focus improve. Lastly, there’s an increase in mood over a longer period of time due to the “good mood neurotransmitters.”

Adapting an active lifestyle will improve overall health and provide a sense of “emotional balance” according to the CDC. The CDC also highly recommends that “adults need at least 150 minutes of moderate-intensity physical activity weekly or 75 minutes of vigorous-intensity activity.” Little ways to increase physical activity in day-to-day life can look like taking multiple walking breaks or jogging in place while watching TV.

Exercise and overall physical activity play a huge role in brain health and mental health. It can improve mood, memory, focus retention, brain blood flow, and reaction timing.

Learn more: Physical Activity Boosts Brain Health | DNPAO | CDC.

Khemi Adé is a well-rounded, multi-hyphenated artist, writer, and journalist who’s also the author of “My Life is a Fairytale – A Journal Guide for the Magical Glories.”

Editing assistance provided by ChatGPT.

Book Review: America’s ‘Nap Bishop’ Offers Strategies for Rest As Resistance

By Sheila Ferguson

Tricia Hersey is the New York Times best-selling author of “Rest is Resistance: A Manifesto.” The Atlanta, Georgia-based theologian, artist, poet, life coach, and community organizer is the self-anointed “Nap Bishop.” Since 2016, she has shared a compelling message about the power of rest to break the cycle of oppression.

The book reads, “Your body is a site of liberation. It doesn’t belong to capitalism, Love your body; Move your body and Hold your body.”

“Nap Bishop” followers believe that taking a break from burnout is lifesaving. They see rest as a pathway to revitalizing your life. Hersey’s book, “Rest Is Resistance: A Manifesto,” published by Little Brown Spark (2022), focuses on two points: giving yourself permission “to live the ‘soft life’ through rest and restoration, and “quiet quitting” the corporate grind and releasing academic pressures that cause fatigue and social and emotional oppression.

Hersey’s views come from her years of struggle as a graduate student at the Candler School of Theology at Emory University. Those were tough years, she recalls. As a grad student of humble means, Hersey was crushed by financial burdens, daily travel on public transit, and the grind of studying tirelessly with little to no sleep. She also cared for an ill family member. All of these pressures were compounded by the COVID-19 pandemic and the horrors of racism in America.

Out of the struggle, exhaustion led Hersey to take daily naps, to daydream, and to have periods of rest and respite. Experiencing this burnout, and the refreshment gained from these simple lifestyle changes, gave birth to Hersey’s Nap Bishop ministry.

The author’s core message is that Black people’s exhaustion stems from a legacy of enslavement, Jim Crow segregation, and modern-day racism. More importantly, Hersey says the recovery of Black people depends on the remembrance of the following:

Watching our elders rest by reading scripture, meditating, and resting their eyes or feet daily to rejuvenate and renew
Knowing that allowing rest, sleep, naps, and daydreaming slows us down enough to awaken to the beauty in ourselves
Releasing ourselves from the grind to resist the capitalist and white supremacist mind

Hersey also stresses that rest is necessary and natural for all of us. Without rest, she says, “we won’t make it! Thus, collective rest will liberate us and shift our consciousness.” Hersey gives the message of rest as resistance with the intent of undoing the harm of exhaustion done to Black bodies. In her words, it starts by moving away from society’s demand for perfection and beliefs.

Today, you can read Hersey’s message in book form, watch and listen online, or attend her live sessions. During live sessions, the author preaches and leads meditation while the participants experience a state of collective rest. Hersey works to jar people enough to wake up through sleep.

Rather than using free time to do extra work, Hersey’s movement inspires people to sleep and rest to stave off burnout, exhaustion, and the risks of premature death. It is also a tool for helping others recognize their full potential beyond fulfilling the role of a slave to society’s demands for mass production and speed in delivering work products.

The How-Tos of Self-Liberation From Obtaining Rest

Though daily sleep and rest are the starting points of Hersey’s theory, healing and self-liberation are its endpoints. She says getting there requires that you:

Stop worrying and reflect on your needs for peace and comfort. It’s about collectively refusing to run ourselves into the ground.
Rest and reset for good health.
Use rest as a form of resistance against oppression because it is life-saving and liberatory.
Start a daily practice of daydreaming.
Know that change takes time.
Slow down, connect, and reimagine your life.
Know that you are enough.
Know that exhaustion is not productive.
Listen to yourself and others more.
Create systems of community care and support.

Daily Resting Practices

Finally, begin and continue a practice of valuing self and the grace of loving yourself by:

Closing your eyes once or twice daily,
Taking long showers in silence,
Meditating on the couch for 20 minutes,
Daydreaming by staring out the window,
Sipping warm tea before bed in the dark,
Slow dancing with yourself to slow music,
Taking a twenty-minute timed nap,
Praying daily,
Taking regular breaks from social media, and
Committing to deep listening and enjoying musical albums.

To learn more about Tricia Hersey’s work as the Nap Bishop, search these titles on YouTube:

Tricia Hersey: Rest & Collective Care as Tools for Liberation

Tricia Hersey: Creating a Guided Meditation for “Promise, Witness, Remembrance”

NO MORE GRIND: HOW TO FINALLY REST WITH TRICIA HERSEY – WCDHT EP 139

Evidence-based Health and Nutrition Tips, Part 2

By Sharon Lewis

If you read part 1 of “Evidence-based Health and Nutrition Tips”, you know that eating whole eggs in moderation is healthy and will not raise your cholesterol and that you need to cut down on sugary beverages as they can play a big role in weight gain. You know to eat more fruits and vegetables for overall health and weight control, and finally, restrictive diets can be defeating in the long run, causing rebound weight gain. This month, the discussion includes proper hydration, eating less salt, and eating less saturated fats.

5. Hydration

Do you know that if you experience the sensation of thirst, you are already dehydrated? The sensation of thirst is your body’s way of letting you know that your water reserves have dropped below what is needed for optimal function. You’ll know to drink some water or other non-dehydrating beverage. The US Government guidelines include drinking 6-8 eight-ounce glasses of water daily. According to the Mayo Clinic (Healthy Lifestyles: Nutrition and Healthy Eating, October 12, 2022), most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. Other people might need more. You might need to modify your total fluid intake based on several factors:

Exercise. If you do any activity that makes you sweat, you must drink extra water to cover the fluid loss. Drinking water before, during, and after a workout is important.
Environment. Hot or humid weather can make you sweat and require additional fluids. Dehydration also can occur at high altitudes.
Overall health. Your body loses fluids with a fever, vomiting, or diarrhea. Drink more water or follow a doctor’s recommendation to drink oral rehydration solutions. Other conditions requiring increased fluid intake include bladder infections and urinary tract (kidney) stones.
Pregnancy and breast-feeding. If you are pregnant or breastfeeding, you may need additional fluids to stay hydrated. The Cleveland Clinic Online Newsletter, Health Essentials (October 14, 2022/Nutrition), states that the National Academies of Science, Engineering, and Medicine recommends 125 ounces (3.7 liters) for men and 91 ounces (2,7 liters for women.

According to preventive medicine specialist Roxanne B. Sukol, MD, “Your size, metabolism, location, diet, physical activity, and health all factor into how much water you need.”

The big question is, how do you know if you are consuming enough water? The best way to tell if you are getting enough water is to look at your urine. Dr. Sukol stated, “If it (your urine) is a pale yellow, you are on the right track. You could probably use more fluids if your urine is darker or has a strong odor.”

The good news is that 20% of your daily fluids come from your food. Yes, you can eat your water! Many foods have a high water content and can help you meet your fluid goals. For example:

Cucumbers
Watermelon
Berries
Iceberg Lettuce

6. Daily Salt (Sodium) Intake

For most, consuming too much salt can raise your blood pressure. People with high blood pressure (hypertension) are more likely to develop heart disease and or have a stroke. According to the Medicine Net article, “What Are 10 Tips for a Healthy Lifestyle?”, your salt intake should not exceed one gram of salt daily. One gram is equal to one teaspoon. In many cases, the salt that we consume is hidden, meaning that we do not personally add it to our food. It is in most processed foods and some condiments that you consume. Eat consciously, add less salt to your food when preparing it, and avoid salty snacks. Lowering salt intake will decrease your risk of high blood pressure and stroke.

7. Saturated Fats

According to the American Heart Association, “Saturated fats are found in animal-based foods like beef, pork, poultry, full-fat dairy products and eggs and tropical oils like coconut, and palm. They are typically solid at room temperature and are sometimes called “solid fats.” Saturated fats can cause problems with cholesterol levels, increasing your risk of heart disease. Replacing foods that are high in saturated fat with healthier options can lower the risk of heart disease. Examples of foods with saturated fat are:

beef
lamb
pork
poultry, especially with skin
beef fat (tallow)
lard and cream
butter
cheese
ice cream
coconut
palm oil
palm kernel oil
some baked and fried foods

The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat. For example, if you need about 2,000 calories daily, no more than 120 should come from saturated fat. That’s about 13 grams of saturated fat per day. Remember the big picture, your overall eating pattern. Apply this general guidance regardless of where your food is prepared or consumed.

As was stated last month, knowledge is power. Not everyone will make every suggested change in this article overnight. However, knowing the right things to do based on sound scientific principles can greatly impact your overall health. So, start with small incremental changes and work your way up. May your journey be a success!

It’s Time for Some Girl Talk!

By Nicole D. Miller

Female leaders of all ages, ethnicities, and interests have been gathering based on one common factor and one factor alone: They are women. But not just women; they are movers and shakers in their communities. These meetings, called “Girl Talk,” have been held virtually for over a year. Think “The Real” meets Cleveland.
The first in-person Girl Talk is going to be live this December. The discussion will be hosted by author and book publisher Nicole D. Miller, who will be joined by a handful of selected panelists who vary by topic. All subject matter for Girl Talk is intended to breed a safe space of vulnerability and transparency. When women find that their struggles are being shared by others in this community, they know they are not alone.
In previous virtual discussions, panelists were visually presented on Zoom, and attendees could chime in via the chat box. With the upcoming in-person Girl Talk, there will be a segment for panelists to dialogue and a separate time for attendees to engage in Q&A and comments.
The conversations are powerful, thought-provoking, and heartfelt. Female community leaders usually don’t have this type of outlet, yet it’s needed. Women are typically the backbone of the household, managing affairs, streamlining infrastructures, and delegating responsibilities at home and in the workplace. They’re the heartbeat of their families, jobs, and societies. Yet, when do they receive the chance to be poured into to offset all that they pour out? Girl Talk is that chance, so get ready to mark your calendars.
Dr. Shamarah Hutchins, CEO of The Serene Corporation, a mental health advocate, and one of Girl Talks’ former panelists for “Can Black Love Still Happen?” eagerly agrees. “As a community advocate for athletes and more, I’ve noticed women need a space to express the unfairness, their thoughts, and the ability to make changes,” Dr. Hutchins advises. “Girl Talk gives a platform to allow me as a community leader to hear women’s thoughts and take them to particular individuals who can make changes.”
The conversations, embodying a “me too” element, started in March 2022. It was then that several leaders in the Cleveland area and beyond, such as Audra Bradfield (Carroll), Lisa Nichols, Alysha Ellis, Esperanza Gallon, and Jamia Lewis, dove into the nuances of feminism in the discussion, “Are You a Feminist?
Jennah Lear, Owner and brand strategist of Blue Loui Studio, raves about the meaty dialogue. “I really loved the Girl Talk Topic, ‘Are You a Feminist?’ It’s something I’m personally passionate about and I appreciated hearing from other women on what they think this word means to them and, additionally, how society is using it to impact and affect women. It’s a charged topic, so I’m glad we just jumped in the pool on this one!” That’s precisely what Girl Talk is: a pool of hot topics awaiting intelligent, driven leaders to dive into.
Additional topics tackled in previous Girl Talks included healing from heartbreak, not losing one’s identity as a woman in relationships, developing purposeful friendships, and how the culture influences women’s self-perceptions of beauty. All topics offered a chance for both participants and attendees to foster new relationships.
The panelists have consistently been female leaders whose brands are in alignment with Girl Talk’s values. Pursuing healing, growth, and leveling up in self-value and self-esteem, are just a few of those common values. For this reason, Lisa Nichols, CEO and lead consultant of Love Your Niche, found the Girl Talk conversations to be the perfect fit. “I founded Love Your Niche because I wanted to give people tools to own their brilliance and create a life that aligns with their values. Girl Talk is one way that I can do both of those things.”
While the panelist platform has focused on 30- and 40-somethings, it’s all-inclusive and diverse. One of the youngest speakers, Secret James, an RN, life coach, and owner of N8KEDSecrets apparel, enthuses about the wisdom received from her older peers. “I’m usually the youngest guest host, and I love it. I love being around women who have been through what I’m currently going through, and they come out stronger and better. I also enjoy the fact that despite my age, my opinion and words are validated through their trials and experiences.”
The upcoming discussion, “Dealing with Grief at the Holidays,” will be held on Sunday, December 17, 2023, at Ink Therapy Studio in Bedford, Ohio. Light refreshments will be served, and wine will be available for purchase from the Black, female-owned winery, 2 You Wines. This event is sponsored by The Cleveland Observer and is sure to be a time of healing and encouragement via the vehicle of sisterhood. Panelists to be announced.
“…The more women can gather in diverse and safe settings where we can have open conversations that question the norms, including our thought processes and lived experiences, the more we continue to grow and connect deeper,” says Jennah. “I’m a believer in the magic that happens when women gather. So, whether you leave the discussion feeling full, heard, seen, or even triggered, there’s something to leave with that will help you grow.”

Legalizing Recreational Marijuana

By Greg Moore

The passage of Ohio Issue 2 on the November 7th ballot goes well beyond the provisions that would legalize adult-use cannabis or marijuana. The Act to Control and Regulate Adult Use Cannabis measure would enact a statutory change to the Ohio Revised Code regarding the adult use of cannabis, but would also establish a new state agency and regulations to “authorize and regulate the cultivation, processing, sale, purchase, possession, home grow, and use of adult-use cannabis by adults at least twenty-one years of age.”

The passage of Issue 2 would create a new Chapter 3780 of the Ohio Revised Code that would permit adults 21 years of age or older to possess 2.5 ounces of cannabis or fifteen grams of concentrates or extracts. The proposed law would also legalize and regulate the cultivation, manufacturing, testing, and sale of marijuana and marijuana products to adults over twenty-one and legalize cannabis home growing for adults ages 21 and up with a limit of six plants per person and 12 plants per household.

The campaign effort to Vote Yes on Issue 2 is being led by the Coalition to Regulate Marijuana Like Alcohol (CRMA). According to the CRMA’s spokesperson, Tom Haren, the passage of Issue 2 would “fix a broken system while ensuring local control and keeping marijuana out of the hands of children.” The CRMA coalition successfully led a statewide petition drive that garnered 127,772 signatures from Ohio voters, enough to be certified by the Ohio Ballot Board to qualify for the November ballot.

According to the CRMA, other stated benefits of the new law would:

Reduce illegal marijuana sales.
Provide for safer and regulated cannabis products.
Limit transportation of out-of-state cannabis in the state; and
Provide funding and social equity opportunities in the state to support communities that have been impacted by the effects of the illegal marijuana drug trade.

To facilitate the regulation of the new law, Issue 2 would establish a new state agency called the Division of Cannabis Control within the already existing Ohio Department of Commerce. According to the statutory provisions, the new agency would “have the authority to license, regulate, investigate, and penalize adult-use cannabis operators, testing laboratories, and individuals required to be licensed.” The new law would be an expansion of the existing laws that regulate the current medical marijuana industry in the state of Ohio.

An Ohio State University Drug Enforcement and Policy Center study estimated statewide revenues from the regulated sale of cannabis range from $276 to $403 million per year after five years of a fully operational cannabis market has been operational in Ohio. Revenues would be drawn from a 10% excise tax on sales and a 5.75% sales tax on all cannabis-regulated adult-use sales. The OSU Policy Center’s tax revenue estimates are based on actual revenues from twenty-one other states where regulated cannabis sales have generated hundreds of millions of dollars in new state revenue after five years or more of operations.

Opponents of Issue 2 have challenged those revenue estimates. In an Oct. 5 Spectrum News 1 televised debate between supporters and opponents of Issue #2, State Senator Mark Romanchuk, a Republican from Ontario challenged the coalition’s estimates of projected revenues. The 10% tax rate, he asserted “is a very, very low rate, especially when you consider Illinois and Washington State have a 30% rate.” The senator also noted that the current Ohio tax rate for casinos was 33%. “So, 10% is a bit of a rip-off frankly,” he stated.

Senator Romanchuk was joined in his opposition by Corinne LaMarca, representing the Protect Ohio Workers and Families organization. She recounted the death of her daughter Jennifer, a recent graduate of Notre Dame College who was killed in a car accident in 2011 by a driver who was driving while under the influence of marijuana. “I wish I could tell you what happened to my daughter was a rare event, but it is not. So many people are dying today from impaired driving from marijuana and if we keep legalizing, that number will just grow exponentially” LaMarca said.

Supporters of Vote Yes on Issue 2, Attorney Tom Haren, and State Representative Casey Weinstein, (D) from Hudson, Ohio spelled out the benefits of the new revenues from the proposed law. Weinstein argued that Issue 2 would invest millions of dollars annually into social programs that will benefit municipalities and communities that have been the most impacted by the existing marijuana laws. Specifically, they both pointed to the breakdown of how anticipated revenues would be disbursed:

36% of all tax revenues generated would create a Social Equity and Jobs Fund for the purpose of supporting social equity initiatives, jobs, and economic development programs across Ohio.
36% would be earmarked for a Host Communities Cannabis Fund for municipalities across the state where adult-use cannabis dispensaries are located.
25% would be set aside for a Substance Abuse and Addiction Fund for the research and treatment of substance abuse for individuals with cannabis and other addictions across the state of Ohio.
3% would fund the proposed Division of Cannabis Control and Tax Commissioner Fund to support the regulatory and administrative cost of overseeing the adult-use cannabis industry statewide.

On September 27, 2023, the FM3 Research Firm released the results of a poll conducted in mid-August that showed 59% of likely Ohio Voters supportive of Issue 2, with 36% opposed. If passed by a majority of voters on Election Day, the new law would take effect 30 days after passage.

Unlike Issue 1, Issue 2 is a statutory amendment to the Ohio Revised Code, rather than an amendment to the Ohio Constitution. As a statutory amendment, the Republican-led Ohio General Assembly could repeal, replace, or modify the law with additional requirements or mandates. Republican leaders in the General Assembly have not yet said what actions they would take if the Issue is to be approved by voters on Election Day, Nov. 7th.