When we discuss mental health, we cannot ignore the places where we spend most of our time – our workplaces. In the spirit of Minority Mental Health Awareness Month, let’s deal with the unique obstacles Black employees face on daily basis. These challenges, deeply rooted in our society, significantly impact mental health. Today’s fast pace of labor exacerbates these struggles.

Just look at the Twitter chat began last month by Tryfe Tejada. He identified an easy but powerful truth: making friends at work and spending time with colleagues outside the office aren’t the same experience for everybody. For Black people, it might often be a really different story. His tweet was viewed roughly 650,000 times, and the discussions that followed in response to the tweet highlighted a standard theme amongst Black professionals: the psychological effects of persistent racial microaggressions and systemic racism in the workplace.

I spotted this. However, most individuals make friends at work and usually maintain very social contacts with co-workers outside the office. This is after all VERY different for Black people.

— Tryfe Tejada (@mrtryfe) June 7, 2023

In many workplaces, Black employees face the added stress of feeling alone and coping with subtle, and sometimes not-so-subtle, racial prejudice on daily basis. This day by day navigation of the web of racism and prejudice has a big impact on their mental health. It’s like walking on eggshells, fearing that any mistake could possibly be used against them, resulting in an unhealthy amount of stress and anxiety.

Recent policy changes, similar to the end of affirmative motion and attacks on diversity efforts, have made the situation worse. These changes served as a reminder to Black employees: their experiences and challenges don’t matter as much to those in power.

Here’s the thing: The pandemic and the shift to working from home have provided some relief for a lot of Black employees. Away from immediate racial tensions and office politics, they found a safer space where they could possibly be themselves. But relating to returning to the office, the considered returning to a potentially hostile work environment causes lots of worry.

Research by Slack Technologies found just this 3% black skilled employees accepted returning to work full time in comparison with 21% of white professionals.

“We all know the workplace can be stressful for Black people. This stress not only affects mental health, but can lead to chronic disease or exacerbate existing conditions that already plague the Black community, such as high blood pressure, diabetes and heart disease,” said Dr. Brandon Gillespie, therapist and media specialist.

This Minority Mental Health Awareness Month, it’s critical to shine a light-weight on the racial struggles that Black professionals recurrently face. These aren’t one-off incidents. They are part of a bigger systemic problem that we must address.

Dr. Gillespie continued: “Several of my clients have left their jobs to start their own businesses due to a toxic workplace. People are now moving away from places that cause them stress and pain.”

To truly impact Black mental health, organizations must create an environment that actively combats microaggressions and discrimination, promotes understanding, diversity, and provides mental health support.

“This is more than just improving diversity metrics – it is about breaking down the barriers of systemic racism and creating a culture of respect and equality,” added Timeka Muhammad, ED, LPC-S, founding father of The Courage to Cope Counseling and Wellness in Atlanta.

“Racism and stress in the workplace cause trauma, depression and many other mental health problems,” Muhammad concluded.

Celebrating Minority Mental Health Awareness Month is a wake-up call for all of us. Companies have to prioritize mental health, take a tough look at these systemic issues, and foster a culture that really supports everyone in their organization. Because relating to mental health, every conversation, every motion counts.

Nordstrom Rack is the right place to get Mother’s Day gifts (and even something special for yourself) without spending an excessive amount of money. The retailer is a treasure trove of discounted goods and offers gift-worthy gems for every budget. Whether your budget is $100, $50 or less, you are sure to seek out a present she’ll love.

We’ve delved into Nordstrom Rack’s extensive offerings and curated an inventory of unique items – all made for the right Mother’s Day gifts. From stylish fabric bags to luxurious ones Skin protection, this stuff won’t disappoint (or break the bank). And if you happen to shop now, they’ll arrive just in time for Mother’s Day (that is Sunday, May 12, by the best way).

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01 Champs set consisting of 6 packing cubes

For an ambitious mother, the Champs set of 6 packing cubes is a breakthrough technique to ensure her order and stress-free traveling. Available o Nordstrom rack

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02 Aquaonic Black Series ultrasonic whitening toothbrush

And now for something that may make her smile brighter than ever – Ultra Sonic Whitening Toothbrush Aquaonic Black Series. Because a radiant smile is the perfect accessory, and she or he deserves the perfect tool for it. Available o Nordstrom rack

As she gracefully balances work, family and every thing in between, now it is time for her to have a trendy companion to maintain up together with her. Enter the Beis The Work work bag. Available o Nordstrom rack

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04 Fireside By Dearfoams Greta Real sheepskin slippers

It’s all about going the additional mile from day one, so pamper her feet in soft comfort with these popular slippers. Available o Nordstrom rack

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05 Christian Siriano Chroma Iridescent red wine glasses

Turn an easy sip of her favorite wine into an expensive experience with these elegant wine glasses. Available o Nordstrom rack

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06 Marc Jacobs leather card case

Let’s face it, mom has style and even her cards need an elegant home, so consider gifting her this chic card case.

Available o Nordstrom rack

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07 OSEA bestseller discovery kit

For skincare lovers, gift the invention set of OSEA bestsellers. Available o Nordstrom rack

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People have a fairly intuitive sense of what’s healthy – standing is healthier than sitting, exercise is great for overall health, and good sleep is a must.

However, if evening exercise can disrupt our sleep or make us feel the have to develop into sedentary as a way to regenerate, a key query arises – how can we best balance our 24 hours to optimize our health?

Our research tried to reply this query in relation to risk aspects for heart disease, stroke and diabetes. We found that the optimal amount of sleep was 8.3 hours, while for light activity and moderate to vigorous activity, 2.2 hours of sleep was best.

Finding the right balance

Current health guidelines recommend sticking to it reasonable regime physical activity of moderate or vigorous intensity 2.5–5 hours per week.

However more and more evidence Now indicates How you spend your day can have significant consequences for your health. In addition to moderate-to-vigorous physical activity, this includes the time you spend sitting, standing, doing light physical activity (e.g. walking around your house or office), and sleeping.

Our study involved over 2,000 adults who wore body sensors that interpreted their physical behavior for seven days. This gave us an idea of ​​how they spent their average 24 hours.

At the start of the study, participants had their waist circumference, blood sugar levels and insulin sensitivity measured. Body sensor and assessment data were matched and analyzed, then tested against health risk markers comparable to heart disease and stroke risk scores, to create the model.

Using this model, we looked through 1000’s of 24-hour permutations and found those with the lowest estimated associations with heart disease risk and blood glucose levels. This created many optimal combos of sitting, standing, light and moderate intensity activities.

When we checked out waist circumference, blood sugar levels, insulin sensitivity, and risk of heart disease and stroke, we noticed different optimal time zones. Where these zones overlapped, the optimal risk zone for heart disease and diabetes was determined.

You do more physical activity than you think

We found that low-intensity physical activity (defined as walking at a speed of lower than 100 steps per minute) – comparable to walking to the water cooler, the bathroom, or taking a casual walk with friends – has a robust association with glucose control, especially in individuals with type 2 diabetes. This low-intensity physical activity is more likely to accumulate sporadically throughout the day quite than being a deliberate bout of sunshine exercise.

Our experimental evidence shows this interrupting our meeting Regularly performed light physical activity (e.g. a 3-5-minute walk every hour) can improve our metabolism, especially after lunch.

Although moderate to vigorous physical activity could seem quite long at greater than 2 hours per day, we defined it as greater than 100 steps per minute. You can compare it to a brisk walk.

It should be noted that these findings are preliminary. This is the first study to have a look at the risk of heart disease and diabetes and the “optimal” 24 hours, and the results would require further confirmation in longer prospective studies.

The data are also cross-sectional. This implies that estimates of time use are correlated with disease risk aspects, meaning it’s unclear whether how participants spent their time influences their risk aspects or whether these risk aspects influence how someone spends time.

Australia’s adult physical activity guidelines must be updated

Australia physical activity guidelines they currently only recommend exercise intensity and duration. AND latest set of guidelines are developed to take into consideration the 24-hour mechanism. Australians will soon find a way to make use of these guidelines to research their 24 hours and discover where they will make improvements.

While our latest research may help inform upcoming guidelines, we should do not forget that recommendations are like a north star: something to aim for to enhance your health. Generally, this implies limiting sitting time every time possible, increasing standing and light physical activity, increasing higher intensity physical activity, and aiming for a healthy sleep of seven.5-9 hours per night.

Beneficial changes may include reducing screen time in the evening, or selecting an energetic commute quite than driving, or prioritizing going to bed earlier quite than watching TV in the evening.

Please also do not forget that these are recommendations for a capable adult. Each of us has different thoughts and, above all, movement should bring joy.