February 2008 Vol 1, Issue 2
Chocolate Carmel Sistah
Greetings!
 Seated queen elder with daughterFebruary is Black History Month. It is a time of reflecting on the strength, struggle, sacrifice, and success of our people. As you do so, consider another very important history--your family health history.
 
Far too few Black folks know their lineage. Part of this is directly attributable to the fact that our ancestors were ripped from the Continent, our families sold into slavery and disbursed around the globe. Another part stems from our reticence to talk about health issues. Yet another part is the poor access to quality care as well as misdiagnoses from, and distrust of, the healthcare establishment.
 
Family on porch
But to be WHOLE, you must summon the fragments of self-knowledge into a more complete picture of your health status. Doing so can offer a life-saving profile of your genealogy and risk factors for a variety of health conditions.
 
Talk with your family, starting with the elders. Ask them about their childhood illnesses, medications, surgeries, and current health conditions. Find out as much of this information you can about their parents, siblings, aunts, uncles--any of your forebearers. For any who may have passed on, find out their cause of death.
 
They might not know the medical terms for these conditions. That's okay. Any nugget of information could be very helpful. For example, learning that someone in your family tree had "Sugar"--another name for Diabetes--could mean that you are at higher risk for the disease as well.
 
Knowledge is power. Knowing your health history and sharing it with your healthcare provider is a powerful way to help you and future generations of your family live longer, healthier lives.
In This Issue
Self-Care Tips for Elder Caregivers
WHOLE Self-Care Principle #2: Record
Cancer Fighting Benefits of World African Foods
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Quick Links

Did you miss our first issue of WHOLE? Your copy is a click away!
 
Want to learn more about better health for African American women and girls?
 
Join the conversation on improving women's health at our blog WHOLE Express
 

Self-Care Tips for Elder Caregivers

Hands embracing So often care for ourselves takes a back seat to our responsibilities of caring for others. Devotion to our aging, ailing loved ones can pull us out of our own center. The tireless hours--sometimes years--without relief take their toll.
 
In fact, according to the Family Caregiver Alliance:
 
  • Between 40 and 70 percent of caregivers have clinically significant symptoms of depression
  • Women who spend nine or more hours a week caring for an ill or disabled spouse increase their risk of heart disease two-fold
  • Caregivers report chronic conditions including cancer, diabetes and arthritis at nearly twice the rate of noncaregivers
  • More than one fifth of caregivers are exhausted when they go to bed at night, and many feel they cannot handle all their caregiving responsibilities
  • Spousal caregivers age 66-96 who experience caregiving-related stress have a 63 percent higher mortality rate than noncaregivers of the same age

The cost for caregivers is not only physical and emotional. It is also financial. Caregivers often reduce work hours; forgoing promotions, or even quit jobs to accommodate their caregiving responsibilities. Having done so, their financial future can be uncertain, with dramatically reduced retirement benefits--if any at all. The heartbreaking reality is that everyone suffers when chronic illness strikes.

We've assembled several Self-Care tips to help give caregivers relief:
 
Tip #1: Respite
 
Taking a break from caregiving responsibilities is the single most important thing a caregiver can do to maintain his/her mental and physical health. Scheduling time for yourself at regular intervals is essential for releasing stress and restoring energy. At a minimum, find time each day to get some fresh air, stretch, and eat a proper meal.
 
Tip #2: Share the Care
 
Getting time away from caregiving chores can be nearly impossible if you are the primary caregiver. That's why it is so important to Share the Care. Navigating through the challenges of caregiving can be a nurturing group process, bringing together trusted friends, family, neighbors, co-workers, and members of your spirit community.
 
Share the Care is an outstanding program for creating a sustainable, team care plan. It recognizes the care needs of the ailing person as well as their caregiver, and surrounds them with a well choreographed, organized, flexible system of care. The process of building a care team is itself an opportunity to nourish both the infirmed and the caregiver.
 
Tip #3: Maintain Good Nutrition
 
Snatching bites of fast foods between care shifts is a recipe for depleting your immune system, zapping your strength, and clogging your spirit. Instead of buying convenience foods, consider buying small appliances that make healthier food options more convenient to prepare.
 
For example a crock pot allows minimal prep and monitoring time, and offers the maximum slow-cooked goodness of hearty soups and vegetables, stewed meats, beans, legumes and whole grains. A Foreman Grill can bring wholesome veggies, meats, and fish to your table in minutes. These cooking methods require very little clean-up, saving time, money, and stress for caregivers.
 
When it comes to snacks, fresh fruits and nuts are high-energy, nutritious alternatives to candy and chips. Wholesome grocery shopping can be a regular assignment for the Share the Care team.
 
Tip #4: Pay Attention to Your Body
 
Staying healthy is the best asset a caregiver has in the daunting task of elder care. So it is imperative to heed the messages your body is giving you. Headaches, chest pains, blurred vision, and sudden weakness can be warning signs of a serious illness.
 
Protect yourself. The heavy lifting required for transferring someone from bed to chair is demanding on your back and joints. Wear supportive braces for back, knees, and hands as needed to fortify your joints.
 
Be sure to keep you own medical appointments, too. If any unfamiliar symptoms arise, don't ignore them. Seek whatever medical attention you need in a timely fashion.
 
Resources
 
These few Self-Care Tips are just a start for healthier caregiving. There are many resources for caregiver support, starting with YOU! The best source for battle-tested caregiver tips is the wonderful community of sistahs in our WHOLE family. We've started a blog called WHOLE Express where you can send in your tips and comments. Join us there and let's keep the healing energy flowing.
 
Visit Share the Care for more information about building a care team.
 
For referrals to caregiver support services including information, assistance, counseling, respite, home modification or assistive devices, support groups, and family counseling, contact the Family Caregiver Alliance, National Center of Caregiving.

WHOLE Self-Care Principle #2: Record

One of the most effective ways to capture self-knowledge revealed in your healing journey is to Record it in a Spirit Journal. Your Spirit Journal is a safe place, where you can feel comfortable exploring every part of yourself without restriction or convention.
 
Woman writing in journal
The blank pages of your Spirit Journal are nurturing and maternal--they accept your every emotion. These pages are patient--no matter how often or infrequently you visit. They accommodate whatever load you bring. Most importantly, they are discreet with your every secret. Your Spirit Journal is the place where you can work things out and say what needs saying without fear of reprisal. All you must do is be willing to write and be actively engaged in the process.
 
To Record in your Spirit Journal is a stream-of-consciousness experience. It is not like writing an essay; there is no need for your entry to be polished, researched, and completely thought out. Don't compose. Don't edit. Don't censor. Just write. Whatever comes out, so be it. Give rest to your feelings on the page, and don't interrupt the flow.
 
Write in your Spirit Journal daily, no matter how you feel. Doing so makes it more likely that your writing will become a healing habit. Record whatever comes to mind. You may surprise yourself and find just what you need to have a life-changing breakthrough.
 
Excerpt from the upcoming book
                       "WHOLE: 12 Self-Care Principles for African American Women"                             
by Jacci Thompson-Dodd, MA, MSSS

Cancer Fighting Benefits of World African Foods

When it comes to eating, the thought is usually about grabbing whatever is easy, quick, affordable, and available. Right? And food can take on many disguises: comfort, pleasure, reward, and an expression of love--both given and received.
 
As we celebrate for any occasion, food is also an important keeper of culture. Through food we are African Americans connected with each other and generations of kin.
 
But none of these things speaks to the real role food plays in your life. Food is fuel. Nothing can work properly without fuel, and your body is no different.
 
Think of your body as a vehicle just like a car. Imagine trying to drive without gas, or even worse, with sugar in the gas tank: your car won't budge! These are costly mistakes in both lost time and money. Your body responds to neglect in the same way, expressing it in low energy and even disease.
 
The Healing Power of Food
 
In addition to being fuel, Fruits and Vegetablesfood is powerful medicine. The medicinal qualities of certain foods actually fight cancer and are potent natural weapons in boosting your immune system and holding cancer recurrence at bay. According to the American Institute for Cancer Research, beans, dark green leafy vegetables, garlic, tomatoes, berries, flaxseed, grapes, green tea, soy, and whole grains all have documented healing and disease-prevention properties that must find their way into your diet in abundance.
 
Each month, we'll share WHOLE Body Living tips and recipes for saving your time, your money AND your health. We call it Healthy Eating the World African Way. It's nutrition rich in vegetables, fruits and whole grains, packed with flavors from throughout the African Diaspora. Best of all, it's good for you too!
 
Healthy Eating Tip #1: Think Brown
 
When it comes to good nutrition, avoid white foods. Their lack of color is a sign that all of their important nutrients have been processed out. Brown pasta, brown bread, and brown rice are much better options. Try this Antillean-inspired recipe for brown rice, and taste the wonderful difference. Enjoy!
 
Brown Rice and Yams
 
Brown rice and yamsRice is a staple throughout the African Diaspora, though usually in the the white variety. Switch to brown rice, and this whole grain wonder will fight most types of cancer--especially breast cancer. Rich in fiber, minerals, vitamins, and antioxidants, the nutty texture and taste of brown rice is well worth the extra time it takes to cook. This dish pairs brown rice with the creamy, slightly sweet flavor of yams. Perfume it with cinnamon and clove, and you have an exotic taste treat that can be eaten alone, or served in place of white rice with any dish.
 
Ingredients:
1 cup uncooked brown rice, either long or short grain
2 cups vegetable or chicken stock, may substitute water as well
1/8 teaspoon salt
1 medium ruby yam, peeled and cut in spears or large cubes
1 cinnamon stick
2-3 cloves
 
Cooking instructions:
Add stock, salt, cinnamon, and cloves to a medium-sized pan and bring to a boil. Add the rice and yams, reduce heat to a simmer, and cover. Cook for 45-50 minutes without removing the lid or stirring. Remove the cinnamon stick and whole cloves, and gently fluff the rice before serving. Garnish with fresh parsley if desired.
 
Yield: 4-6 servings
 
 
WHOLE is about sharing, caring, and building a healthier community. We want our newsletters--and all the work we do--to meet your needs. Drop us a line at WeSpeakLoudly and tell us what you need. We'll do our best to bring you all the information you need to be WHOLE!
 
Every woman deserves to be WHOLE. Share this sistah self-care with your family and friends!

Yours in health,

Jacci Thompson-Dodd
WeSpeakLoudly