Juneteenth, a significant day in American history, commemorates the end of slavery in the United States and marks the day when the last enslaved African Americans in Galveston, Texas, were informed of their freedom on June 19, 1865, two years after the Emancipation Proclamation was signed. As we celebrate Juneteenth, let us also commit to the ongoing work of supporting mental health equity to honor the strength and resilience of every individual and support each individual with opportunities to heal, thrive, and live a life free from the burdens of racial trauma. In the spirit of Juneteenth, let us embrace the power of self-care, community, education, and equitable access to resources as we move forward together on the path to healing and well-being with PTSD Awareness Month.
With the June 1, 2023 Webinar NIMH » Mental Health Equity and the Power of Self-Care (nih.gov) https://www.nimh.nih.gov/news/events/announcements/mental-health-equity-and-the-power-of-self-care, I learn how challenges of stigma, resources, cultural humility of providers and access are four of many life challenges needing solutions. With writing down specifics of a challenge, I improved finding positive solutions include improving goals and was encouraged to engage in peaceful dialogue and to feel thankful. With this NIH event, I accessed the Juneteenth 19 Days of Wellness Calendar and learn about Juneteenth activities for 2024 with @Support8CRE with #19DaysOfWellness, encouraging individuals to take actionable steps towards enhancing their wellness each day leading up to Juneteenth. I feel thankful I am able to learn and do meditation with the Juneteenth activities to improve stress reduction and awareness. I feel thankful for my business plan to improve unconditional caring with maximizing caring and minimizing money. I feel thankful for NIMH for prioritizing fair, just research to improve mental health equity to improve mental health and ideas of well-being. I affirm I let love lead the way.
The Juneteenth activities for 2024 highlight the importance of Tai Chi. Tai Chi is a form of martial art with origins in China. The term "martial art" may refer to any system of physical training and skills used for self-defense, personal development, or health and wellness. Tai Chi is often described as a moving meditation, as the process involves gentle and graceful movements synchronized with the breath and the mind. Tai Chi may offer many benefits for physical and mental health, such as improving balance, flexibility, strength, coordination, posture, blood circulation, stress relief, relaxation, and concentration. Tai chi is part of the **Okinawa Program**, based on the lifestyle practices of the Okinawans, who are known for their longevity and vitality. The Okinawa Program is an integrative approach to health and well-being with diet, exercise, social support, and spirituality.
A quiet and spacious area with fresh air and natural light, either indoors or outdoors, may give you enough room to move freely and comfortably. For example, you can practice Tai Chi in your living room, backyard, park, or gym. Wearing loose and comfortable clothing barefoot or with flat shoes with good grip and support may allow you to breathe and move easily.
To warm up your body and mind before starting Tai Chi, some gentle stretching exercises may loosen up muscles and joints, and some breathing exercises may calm your mind and relax your nervous system. You may want to pay attention to your posture and alignment, and try to stand upright with your head, neck, spine, and pelvis in a straight line and to relax with chest, abdomen, hips, knees, and ankles, and distribute your weight evenly on both feet. For example, you may want to do some knees rolls, neck rotations, waist twists, knees bends, ankles circles, and deep breathing.
There are many styles and variations of Tai Chi, but they all share some common elements, such as the yin-yang principle, the five elements theory, the eight trigrams, the 13 postures, and the concept of qi (energy).
Here are three foundational Tai Chi movements:
1. **Opening of Tai Chi (Tai Chi Qi Shi)**
This movement is typically the starting posture and is designed to help practitioners focus their mind, gather their energy, and prepare their body for the next movement and involves a gentle raising and lowering of the hands, synchronized with controlled breathing, to harmonize the body's internal and external environments.
2. **Parting the Wild Horse's Mane (Ye Ma Fen Zong)** The name, Parting the Wild Horse's Mane, suggests a sense of power combined with gentleness and is a movement to balance strength and softness, mirroring the philosophy of Tai Chi to emphasize harmony and the flow of energy, or 'Qi'. To perform Parting the Wild Horse's Mane, one begins in a relaxed stance, focusing on proper alignment and smooth, controlled movements. The practitioner shifts their weight, raises one hand as if to gently push aside the mane of a majestic horse, while the other hand sweeps down and across, contributing to the balance and flow of the movement.
3. **Wave Hands Like Clouds (Yun Shou)**
This is a graceful movement to emphasize the flowing nature of Tai Chi. The practitioner moves their hands in a soft, cloud-like motion, shifting weight from one leg to the other in a slow, rhythmic dance. This movement promotes flexibility in the waist and arms and encourages a state of mental relaxation.
Creating a Healthy Meal for Today: A Guide to Nutritious Eating
Eating well is important to good health, and with the abundance of food options available, may be both an enjoyable and a daunting task to choose a healthy meal for today with balance, variety, and moderation. Here is a guide to creating a healthy meal to satisfy your taste buds and contribute to your overall well-being.
**Start with a Protein Source**
Protein is essential for building and repairing tissues in your body, and also helps you feel full and satisfied after a meal. Evaluate lean plant-based options such as beans, lentils, or tofu.
**Incorporate Whole Grains**
Whole grains are packed with nutrients, including fiber, to aid digestion and help maintain a healthy weight.
**Add a Rainbow of Vegetables**
Vegetables are low in calories and high in vitamins, minerals, and antioxidants. Aim to fill half your plate with a variety of colorful vegetables. This could be a mix of leafy greens, bell peppers, carrots, and broccoli, either steamed, roasted, or raw.
**Include Healthy Fats**
Fats are an important part of a healthy diet with sources of unsaturated fats, such as avocados, nuts, seeds, and olive oil.
**Fruit**
Fruit may offer additional fiber and nutrients.
**Stay Hydrated**
Staying hydrated is important for overall health.
Connecting Juneteenth to Paced Walking for Heart Health
Juneteenth, a day to celebrate freedom and liberation, may also be a day to embrace the freedom of movement for better health. Paced walking, a simple yet effective form of exercise, aligns perfectly with the spirit of Juneteenth as a step towards personal liberation from the constraints of heart disease.
The act of walking is a physical activity and a symbolic journey. Just as Juneteenth commemorates a journey towards freedom, paced walking may be seen as a journey towards better heart health. Walking helped us to become human and walk out of the forest to see the forest for the trees with the willingness to take one first step.
Juneteenth themed walking events may serve as a catalyst for community engagement in physical activity. For example, walking parades or freedom walks are organized in various cities to celebrate Juneteenth, providing an opportunity for communities to come together in movement and evaluation. These events honor the historical significance of the day and promote a healthy lifestyle.
To connect Juneteenth to paced walking, one could participate in or organize a local walking event on this day. The event could start with a brief history of Juneteenth, followed by a group walk. This could be a time for community members to reflect on the journey of their ancestors while taking proactive steps towards their own health. Additionally, incorporating discussions or information booths on heart health during these events may educate participants on the importance of regular exercise for preventing and reducing heart disease.
Juneteenth is a historical milestone and a day to inspire positive change in our lives. With connecting the celebration of Juneteenth with paced walking, we may take meaningful strides towards improving heart health and honoring the enduring spirit of freedom and well-being. Let us walk the path of health and history together, one step at a time. My pulse rate before exercise is79, 69 after 30 minutes paced walk, 73/79 with Heart Rate Monitor - Pulse App - Apps on Google Play, 64/71 with Blood Pressure App: BP Monitor - Apps on Google Play.
