Four Major Diseases linked to smoking

According to the Centers for Disease Control and Prevention (2021), Cigarette smoking damages almost every organ in the body, leading to numerous diseases and overall health decline. In the United States, smoking is responsible for over 480,000 deaths each year, nearly one in five deaths. For women, smoking can make it more difficult to conceive and can adversely affect a baby’s health before and after birth. In men, smoking can reduce sperm quality, decreasing fertility and increasing the risk of congenital disabilities and miscarriage. Smoking also harms oral health, potentially leading to tooth loss. Moreover, it increases the risk of cataracts, which cloud the eye’s lens and impair vision. It can cause age-related macular degeneration (AMD), damaging a small spot near the retina’s center needed for central vision. Additionally, smoking is a risk factor for type 2 diabetes mellitus and can complicate its management, with active smokers having a 30-40% higher risk of developing diabetes compared to nonsmokers.

The four major diseases linked to smoking are

• Cardiovascular Diseases
  • Increased mortality rates due to smoking.
  • Elevated risk of ischemic heart diseases.
• Respiratory Conditions
  • Smoking is a primary cause of chronic respiratory deaths.
  • Increased risk of respiratory diseases and tuberculosis.
• Stroke
  • A Study reports a Positive correlation between smoking prevalence and stroke-related deaths.
• Lung Cancer
  • Study reports there is a higher likelihood of lung cancer with increased daily cigarette consumption.
    How to Survive During Rising Costs and Government Shutdown

    With the government shutdown, many aspects of daily life have been severely impacted. The rate of food insecurity is increasing, and challenges related to housing, transportation, and other social determinants of health are becoming more pressing. SNAP benefits have been frozen, leaving many families struggling to put food on the table. As a result, more individuals and families are turning to food pantries and community resources for support.

    At the same time, the cost of food and necessities continues to rise, deepening the struggles faced by countless households. These are difficult times, but I want to encourage everyone affected to stay strong, remain hopeful, and trust that better days are ahead.

    Here are some practical ways to cope and survive during the rising costs and government shutdown:

    Prioritize Your Needs

    • You must focus on needs such as housing, food, transportation, utilities, and medication.
    • Decrease or pause non-essential spending, such as new purchases, entertainment, or dining out.

      Manage Your Money Wisely

    • Avoid any unnecessary debt.
    • Prioritize rent/mortgage and food.
    • Discuss with your utility company, landlord, or bank to explore any available payment plans or deferments during the shutdown.

    Explore any available community resources

    • Assess community and faith-based resources (Local food banks, churches, non-profits) for support with food and bills.
    • Check your city’s website to find out what supports are available to access.

       Protect Your Mental and Emotional Health during the difficult time

    • Financial insecurity can be draining. Stay connected with family, friends, and coworkers for emotional support.
    • Get good exercise, rest, and be consistent with your routines
    • Have faith and be hopeful that the challenges are temporary and will surely pass
    • Focus on what’s within your control.

    Maintain Perspective

    • Use this period to build your financial discipline and strength
    • Celebrate each time you pay a bill and make meals; a win is worth celebrating
    • Reflect on value by focusing on more relationships, essentials, and faith than on any material things

    Key Strategies to Cope with Stress

    Stress has a significant impact on overall health, playing a crucial role in the development of various diseases and placing a substantial strain on the healthcare system (Shchaslyvyi et al., 2024). It is closely linked to numerous long-term health problems, especially cardiovascular conditions, which are often worsened by daily psychosocial pressures like job-related stress (Shchaslyvyi et al.,2024) It is essential to understand the healthy ways to cope with or manage stress.

    Various strategies recommended according to the CDC (2025)

    1. Take Care of Your Mind

    Limit news and social media exposure: Excessive exposure to harmful or distressing news can exacerbate stress.

    Make time to unwind: Incorporate relaxation practices such as deep breathing, stretching, or meditation.

    Keep a journal: Writing can help you process emotions, reflect on your thoughts, and release tension.

    Spend time outdoors: Whether you are being active (walking, hiking) or just relaxing outside, nature can be a calming presence.

    Practice gratitude: Regularly noting things you are grateful for helps improve emotional well-being.

    Connect with others: Talking to trusted friends, family, or community/faith-based groups provides support.

    2. Take Care of Your Body

    Get enough sleep: The CDC recommends 7 hours or more per night for adults and suggests maintaining a consistent sleep schedule.

    Move more: Physical activity is one of the most effective ways to reduce stress; even small amounts can help.

    Eat well: A balanced diet (fruits, vegetables, lean proteins, whole grains, low-fat dairy) supports both physical and mental health.

    Limit alcohol and avoid substance misuse: Moderating alcohol intake, avoiding illegal drugs, and not misusing prescription medication are essential.

    Avoid tobacco: Smoking, vaping, and the use of other tobacco products can worsen stress or its effects.

    Stay up to date with healthcare: Regular check-ups, screenings, and vaccinations help you maintain your physical health — which can help buffer stress.

    3. Integrate Physical and Mental Health

    The CDC emphasizes that mental well-being and physical health are closely linked. Regular physical activity is not only good for the body but also supports emotional resilience.

    It encourages finding a “right combination” of coping techniques that work for you — not everyone copes the same way.

    4. Know When to Seek Extra Support

    The CDC notes that while stress is everyday, chronic stress (long-term) can lead to serious health problems.

    If you’re struggling to cope or stress is affecting your daily life, it’s okay to reach out for help. They list resources, including crisis lines.

    Sources

    CDC. (2025)

     International Journal of Environmental Research and Public Health, 21(8), 1077–1077. https://doi.org/10.3390/ijerph21081077

    Successful interventions for managing or reducing effects of Postpartum depression (PPD)

    Postpartum depression (PPD) presents a significant public health concern, affecting not only the physical and mental well-being of mothers but also that of their infants. Research suggests that approximately 13 million women worldwide are diagnosed with PPD annually (Xu et al., 2023). Mild depressive symptoms are experienced by around 50% to 75% of mothers, with 10% to 15% developing postpartum depression within the first week after childbirth (Xu et al., 2023).

    Understanding preventive measures to reduce its prevalence is very crucial.

     1. Exercise intervention has proven effective in preventing PPD disorders. In a 12-week exercise intervention study, aerobic exercise was found to relieve postpartum depression symptoms in PPD patients. Engaging in suitable aerobic exercise during pregnancy has been reported to promote pelvic mobility and improve birth canal space to relieve maternal labor pain. However, it also aids in preventing pregnancy complications. Studies suggest that PPD symptoms may manifest during pregnancy, with a similar 12% occurrence rate of depression reported, which indicates that preventive measures during pregnancy may have a significant impact on reducing PPD (Xu et al., 2023).

    Moreover, research indicates that the antidepressant effects of exercise can persist beyond the cessation of physical activity. Therefore, research suggested that incorporating aerobic exercise into prenatal care may substantially prevent PPD more than exercise as a postpartum treatment strategy.

    Engaging in moderate exercise during pregnancy can reduce the likelihood of developing postpartum depression (PPD) among expectant mothers. Partaking in at least 150 minutes of moderate-intensity aerobic exercise per week significantly enhances the efficacy of physical activity in preventing and treating PPD (Xu et al., 2023). Moderate aerobic exercise prompts the release of endorphins, which uplift mood and alleviate symptoms of anxiety and depression. Additionally, it helps regulate hormone levels, improve sleep quality, and enhance self-awareness and self-esteem, thereby positively influencing the mitigation of postpartum depression (Xu et al., 2023).

    Also, social support plays a vital role in maintaining the mental well-being of pregnant and postpartum women, with supervised exercise and team-based exercise serving as effective avenues for providing such support. For instance,

    • Team exercise fosters a positive environment for maternal emotional communication, and sharing maternal emotions enhances mothers’ childbirth knowledge and skills, reduces fear of labor pains, alleviates negative emotions, improves interpersonal communication, and enhances self-efficacy (Xu et al., 2023).

    • Supervised exercise, which involves physical activities piloted and supervised by healthcare professionals or fitness trainers, ensuring that exercises are safe and suitable for individual pregnant and postpartum women. Participating in supervised exercise classes or programs also offers opportunities for social interaction, which is critical for mental well-being and can lighten feelings of isolation by connecting with other new mothers and professionals in a supportive setting (Xu et al., 2023).

    2. Music therapy, when used as an adjunct to conventional psychotherapies, has been shown to improve physiological symptoms and effectively reduce negative emotions without any adverse side effects. It can positively impact and alleviate symptoms of PPD, offering a safe and affordable substitute to standard treatments. Music therapy is considered to reduce the need for pharmacological interventions during PPD treatment. Research has indicated that music therapy interventions such as music listening, improvisation, songwriting, singing, relaxation and meditation, and lyric analysis effectively reduce the risk of prolonged PPD and it can encourage strengths, empower individuals, and foster connections with themselves and others (Patch & Short, 2022).

    References

    Xu, H., Liu, R., Wang, X., & Yang, J. (2023). Effectiveness of aerobic exercise in the prevention and treatment of postpartum depression: Meta-analysis and network meta-analysis. PLOS ONE, 18(11), e0287650–e0287650. https://doi.org/10.1371/journal.pone.0287650

    Patch, M. C., & Short, A. E. (2022). Addressing the “Baby Blues”: Developing a Music Therapy Model for Prevention and Treatment of Postpartum Depression. Australian Journal of Music Therapy, 33(2), 82–90. https://eds.p.ebscohost.com/eds/pdfviewer/pdfviewer?vid=10&sid=e5bc3ad9-8160-4ed8-bb4f-752141ecd9c5%40redis

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    Prevalent Barriers to obesity within the African American population.

    As we know, obesity stands as a significant health concern affecting the lives of African Americans. It is imperative to grasp the barriers that contribute to the rising rates of obesity within this population.

    Obesity is characterized by excessive body fat accumulation influenced by environmental and genetic factors and poses various health risks, including specific cancers, type 2 diabetes, hypertension, osteoarthritis, hyperlipidemia, and cardiovascular disease. Omondi & Freysteinson (2023) estimated annual medical expenses related to obesity issues in the United States to be around $147 billion. Research reveals that obesity prevalence is notably high among African Americans, with rates around 49.6%, surpassing non-Hispanic Whites at 42.2%. Mainly, obesity rates are higher among African American women, reaching 56.9%, compared to 41.1% among African American men (Lofton et al., 2023).

    Access to nutritious foods is limited for African Americans, who often consume less nutritious diets with high levels of added sugars and fried foods. Multiple obstacles hinder healthy eating habits, including limited knowledge, the cost of nutritious foods, time constraints for meal preparation, reliance on transportation to access stores, and communication barriers with healthcare providers regarding dietary habits.

    Similarly, opportunities for physical activity are restricted, exacerbating the obesity issue. Reduced physical activity levels and increased sedentary behaviors like gaming or screen time have been associated with higher body mass index (BMI). African Americans facing obesity encounter various challenges in engaging in physical activity, including a lack of awareness regarding effective exercise methods, limited access to affordable exercise programs, inadequate facilities, transportation limitations, and health concerns.

    References

    Omondi, H., & Freysteinson, W. M. (2023). Understanding Obesity in African American Women Using Leininger’s Theory. Nursing Science Quarterly, 37(1), 71–75. https://doi.org/10.1177/08943184231207383

    Lofton, H., Ard, J. D., Hunt, R. R., & Knight, M. G. (2023). Obesity among African American people in the United States: A review. Obesity, 31(2), 306–315. https://doi.org/10.1002/oby.23640

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    Unlocking the Benefits of Consistent Physical Activity

    Inadequate exercise or physical activity can contribute to the prevalence of non-communicable diseases. Given that non-communicable diseases account for over 80% of deaths in some nations, they are regarded as “the number one killer” globally. Physical exercise is any movement that requires energy, like housework, manual labor, walking, or manual labor. Exercise, on the other hand, is a regimen of physical activity that is organized and planned to enhance physical fitness.

    Evidenced-based benefits.

    1. Physical Health: Research reported that 150 min of moderate-intensity or 75 min of vigorous-intensity physical activity led to a 14% risk reduction in all-cause mortality in patients with cardiovascular disease. In healthy adults, the risk decreased by 7%. Regular exercise has been shown in numerous studies to be beneficial in lowering the risk of cardiovascular disease as well as improving the health of patients with a variety of other conditions, such as certain cancers. stroke, type 2 diabetes, age-related sarcopenia, obesity, and multiple sclerosis.
    2. Mental Health: Research findings indicate that youth with mild to moderate mental health issues can benefit from organized sports and exercise programs. In one study, participants highlighted the significance of intensity choice for their enjoyment and commitment to the program, and it was shown that a self-selected intensity sport and exercise intervention was beneficial for depression. Research findings indicate that youth with mild to moderate mental health issues can benefit from organized sports and exercise programs. In one study, participants highlighted the significance of intensity choice for their enjoyment and commitment to the program, and it was shown that a self-selected intensity sport and exercise intervention was beneficial for depression. Also, engaging in physical exercise for 14 weeks can considerably improve mental symptoms, reduce anxiety and somatization, lessen obsessive-compulsive symptoms, and lift depressed moods.
    3. Quality Sleep: Study indicated that quality of sleep was positively impacted by exercise. Additionally, insomnia was somewhat alleviated following the exercise intervention. For instance, studies reveal that first-year students who exercise more get better sleep than those who exercise less during the night.

    Evidenced-based research recommended the following:

    1. Adults should aim for more than 300 minutes of moderate-intensity aerobic physical activity, 150 minutes of vigorous-intensity aerobic physical activity spread out over the week, or an equivalent mix of moderate-intensity and vigorous-intensity aerobic physical activity.
    2. Engage in moderate-to-intense muscle-strengthening activities that target all major muscle groups two or more days a week.
    3. Adults 65 and older engage in multicomponent physical activity that involves functional balance and strength training at a moderate or higher intensity for at least three days a week in addition to aerobic exercises.

    The Health Risk Hiding In Your Light Switch and How to Prevent It

    Light at night (LAN) refers to the use of artificial or natural light during nighttime hours for visibility purposes.

     Deprato et al. (2025) reports that approximately 80% of the global population is exposed to light-polluted skies, and LAN is now considered a major environmental pollutant. Sources include streetlights, vehicles, homes, industries, and even atmospheric reflections.

    LAN disrupts the body’s circadian rhythm, the internal 24-hour clock regulated by the brain’s suprachiasmatic nucleus. When artificial light interferes with natural dark–light patterns, it delays the circadian clock and sleep-wake cycle, leading to melatonin suppression, sleep disturbances, and an increased risk of various diseases (Deprato et al., 2025). Blue-rich and bright LED lights cause the most significant disruption (Deprato et al., 2025). The study reports that LAN exposure is linked to higher rates of depression, bipolar disorder, anxiety, and other severe mental disorders, likely due to circadian misalignment, sleep deprivation, and changes in brain chemicals such as serotonin and dopamine.

     Implications:

    1.The findings suggest that light pollution and artificial light exposure at night are not only environmental/visual concerns but also have mental health implications.

    2. Encourages rethinking nighttime habits — including screen use before bed, bedroom lighting, blackout curtains, and managing exposure to streetlights or indoor lights at night.

    3.The implications of light at night may vary by culture or by groups

    4. Designing homes and neighborhoods that minimize intrusive nighttime lighting in bedrooms, promoting lighting standards that consider human health

    Prevention/ Mitigation strategies

    1.Reduce screen time before bed: Use “night mode” or blue-light filters on devices, dim the brightness, and avoid stimulating content.

    2. Improve bedroom lighting: Use blackout curtains, turn off or dim indoor lights, remove bright electronic indicators, and opt for warm, low-intensity lighting in the evening.

    3. Maintain a consistent sleep–wake schedule: Even if artificial light is present, a regular circadian rhythm helps mitigate disruptions.

    4. Use lighting design for sleep: In the evening, switch to warmer (red/orange) wavelengths; avoid bright overhead white/blue light late at night.

    5.Monitor and adjust ambient outdoor lighting: If streetlights are intrusive, consider using blackout curtains or an eye mask; if indoor lighting spills into the night, turn off non-essential lights.

    Source: https://doi.org/10.1016/j.scitotenv.2025.179188