Tag Archives: African-American women’s health

Circle of Strength: Embracing Sisterhood to Overcome Autoimmune Challenges

autoimmunity recovery, black women's health, holistic, personal wellness coaching, sisterhood, support, wellness, , , , , ,
Dr. Karla and Dr. Carolyn

This past weekend was very special for me as I celebrated the beauty and value of good sisterhood relationships. I was invited to participate with one of my close sister friends on a panel in which we discussed what makes our bond so precious.

My panel partner is my dear friend and colleague, Dr. Carolyn Lightford. We developed a friendship that quickly evolved into a sister bond many years ago during our 3rd year of medical school. Our relationship deepened during our time together in the same Family Medicine Residency program.

Carolyn and I have shared so much during these past few decades. Together we have laughed, cried, studied, celebrated, complained, prayed, and encouraged one another. We have also served as each other’s physician! God allowed our paths to cross many years ago and we agree our bond is for life.

The same day of the sisterhood panel, I acknowledged a milestone with another group of special ladies. My sorority line sisters, Vivian, Karen, Cathy, Monya, (my sands) and I celebrated becoming members of Delta Sigma Theta Sorority, Inc. 44 years ago.

Take Five – MuRho-Delta Sigma Theta

These ladies became my family during a time when I needed support, community, friendship, and positive influences. We became that for each other during our quest to become members of the sorority. Forty-four years later we are still connected. We live in different towns; however, the love remains.

During the panel discussion we shared some of the “Golden Rules” of friendship which include:

  1. Listening well
  2. Honesty
  3. Extending a shoulder to cry on
  4. Genuine interest in one another
  5. Loyalty
  6. Acceptance
  7. Love

When I became ill a few years ago with auto-immune disorders, these sisters were among those who prayed for me, checked on me, loved on me, and encouraged me on my journey to healing and recovery of health. My sisterfriends are important in my holistic wellness.

I grew up in a home with brothers; however, I have been blessed with precious “sisterfriend” relationships throughout my life. I don’t take them for granted and I am forever grateful. If you are blessed with special sisterfriends, reach out to them and let them know how much they mean to you. They can be “lifesavers”.

If you are struggling because of autoimmune disorders and ready to invest in yourself for a high-level of dedicated, personalized, 1 to 1 support in taking control of your health to thrive, I invite you to make an appointment with me for a free Overcome Autoimmunity Discovery sales call to see if and how I can help you.

Click HERE to schedule your appointment today!

Blessings,

Dr. Karla

From Illness to Wellness: A Journey of Healing

autoimmunity recovery, black women's health, health, healthy lifestyle, lifestyle transformation, personal wellness coaching, wellness, , , , ,

Sometimes, it’s good to take a look back and reflect on where you have been to appreciate how far you’ve come.

I was recently looking through my photos and came across two that share a glimpse into my journey with autoimmune disorders.

The picture on top was taken in 2019, shortly after I became ill and this was how I dressed for bed. I was looking a “hot mess” with compression socks, Elastic bandage on my ankle, knee brace, and I had a heating pad on the floor next to the bed.🤣🤦🏽‍♀️

My body hurt from my neck down to the bottoms of my feet. My joints and muscles were inflamed and I had trouble moving around. It was NOT FUN. 😩

I prayed for instant healing but, it didn’t happen that way. However, as I implemented my step-by-step process for health recovery, my mind, body, and spirit were rejuvenated.

The picture on the bottom was taken 2 years later in early 2021. Praise God!🙌🏾. After my most recent visit with my doctor’s office last month, I was informed that everything continues to be stable! I can keep doing what I’m doing!

In my private coaching programs, I help my clients take control of their health using the same process I use for myself.

Recently, I launched my “Reclaim Your Health and Thrive” 12-Month Private Coaching Program, which allows my clients to experience a full year of a high-level of personalized 1-1 wellness coaching.

If you are ready to invest in yourself for this type of support to take control of your health, I invite you to make an appointment with me for a free “Reclaim Your Health” Discovery Sales call to see if and how I can help you.

Please CLICK HERE to schedule your call today. I look forward to speaking with you!

Blessings,

Dr. Karla

3 Keys to Honoring your Fitness Commitment

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Have you decided that 2024 is the year you will take control of your health and develop a fitness routine? That is a goal that many people set when entering a new year. It is a worthy goal at any time in your life.

Although we have good intentions, sometimes life’s circumstances get in the way and get us off track. For example, I like to walk outside as part of my fitness routine. However, it is more difficult for me during the winter months because I don’t like walking in the COLD!

Recently, we had several inches of snow on the ground. I didn’t get outside to walk every day while the snow was on the ground but, I did manage to keep my commitment to myself a few of those days and walk outside.

So, what can you do to help you keep your commitment to yourself? These are the 3 Keys that I used to help me get out to walk in the snow.

  1. PLAN – Decide what activity you want to do (hopefully, one you will enjoy). I like walking.
  2. PREPARE -Determine what is needed to help you accomplish the activity. Because of the cold weather and the snow, I layered up to keep myself warm with the appropriate protective gear.
  3. PROCEED – Now that you have a plan and prepared yourself, as the NIKE slogan says, “Just Do It” and move forward. After I had all those clothes on, I was ready to get outside and do what I set out to do!

What is your fitness commitment to yourself? Leave a comment below and let me know. YOU CAN DO IT!

Blessings!

Dr. Karla

How to manage your chronic illness during family crises

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Living well with a chronic illness such as an autoimmune disorder involves intention, attention, and self-care. But what happens to your routine when unexpected, potentially catastrophic, life events occur in your family?

Unfortunately, things don’t always go as planned and things can change in a moment. How do you keep your health from declining during these times?

Recently, my family experienced a sudden huge change in our home when my son suffered a major medical event. He was subsequently hospitalized for almost 3 weeks, including ICU and inpatient rehab.

Because my husband and I did not want to leave our son alone in the hospital in this vulnerable state, our temporary home became whatever hospital room our son was in for the duration of his hospitalization. (And I would do it the same way all over again!)

My major concern was to make sure my son was well taken care of; however, due to my autoimmune disorders, I also needed to continue to take care of myself to avoid a flare up.

I want to share a few tips that have helped me as our family adjusted to this medical crisis.

  1. Pray – From the moment I realized my son was having trouble I began praying a lot more. In addition to praying for him to be okay, I had to pray that I would not have panic attacks! I also asked for a lot of other people to pray for us! It has helped me to stay calm. (for the most part)
  2. Breathe – I have been practicing a lot of deep breathing exercises to help keep myself centered and not become overwhelmed. This helps to clear the mind and bring a sense of peace.
  3. Eat nutritious food – Because I was in a different environment from my home, I had to be intentional about the food I was eating to make sure I continued to eat in a way to support my health to stay well. So, I continued to eat a lot of fruits, vegetables, legumes, nuts, and drank a lot of water.
  4. Rest – My husband and I spent the nights in the hospital with our son but we would take turns during the day to go home for a few hours to freshen up and just allow ourselves to try to relax. Honestly, it was hard to relax at home because I felt I needed to be at the hospital.
  5. LET PEOPLE HELP YOU!!! Whew! I can’t emphasize this enough. Not everyone will be able to help you in the same way, and some people may not be able to do much at all for you. HOWEVER, there were people who were willing and able to do what they could to make the load a little easier for us. I am forever grateful for the different ways people showed their love for us. Support of your community is so valuable.

If you are a woman struggling with chronic illness such as autoimmune disorders and ready to invest in yourself for a high level of personalized support to reclaim your health, I invite you to make an appointment with me for a free Overcome Autoimmunity Discovery Call to see if and how I can help you!

Click HERE to schedule your call today! I look forward to speaking with you!

Stay Encouraged! A Peek into my “31 Day-No (or very little) commercially processed foods” journey!

black women's health, lifestyle transformation, nutrition, personal wellness coaching, weight management, wellness, , ,

Almost a year ago I shared a blog post titled, “Start Now, Improve Later.” This is a phrase I heard a few years ago from one of my mentors and she continues to repeat this to her clients and mentees. Sometimes I get a little discouraged when something I’m trying to do takes longer than I think it should (or longer than I want it to take). And then there are the times when I’m trying to do something new or a little out of my comfort zone and I’m not quite satisfied with the results (probably because I’m comparing my results to someone else’s). It is during those times I can hear that phrase in my head: “Start now, Improve later.”

The blog post I wrote with that title shared my dislike for cooking but my desire to eat food that tastes good and is also healthful. (My food journey has been one of gradual change over the past twenty years or so of transitioning to eating less meat, then no red meat, later eliminating chicken, and about seven years ago I decided to eliminate fish and then dairy (for the most part). As much as I didn’t really want to cook, almost a year ago I decided to enroll in an online cooking course taught by another mentor and friend of mine. While my food didn’t look as “pretty” as my instructor’s, I still felt quite proud of myself for just stepping up and completing the class. Now, I didn’t become a gourmet cook or anything like that BUT…I became a little more comfortable with at least trying. One of my goals is to eat food that can be simply prepared but also tastes good and is nutritious. I’m trying to take care of this temple y’all!

So, fast forward almost a year later and a member in one of the Facebook groups I’m in issued “31 day, no processed foods” challenge. “Ooooh”, I thought, “Here’s my chance to work on another one of my goals” (of eating less commercially processed foods and more whole, plant-based fresh foods). I said YES to the challenge maybe a week or two before we were to start. During the time before we were to start, I had planned to do some meal planning and grocery shopping so I would be READY! Well, life just kept happening and it did not slow down enough for me to prepare like I wanted. (Or maybe I just kept procrastinating because I hate grocery shopping too and I didn’t feel like taking the time to plan the menus). Anyway, August 1st comes (start date) and I didn’t want to back out or put off doing the challenge so I had to just jump right in there…! Let me tell you, it has been an interesting experience so far and I’m actually enjoying it. My menus and recipes have been pretty basic and simple but I think my food tastes pretty good. (Well, there was that one time I tried to do something different with my sweet potatoes and I had to throw that mess away ’cause it was NASTY! and I didn’t even THINK of posting a picture- LOL!). I announced on Facebook that I was doing this challenge and started posting pictures of my meals. I had no idea how much just doing that would help keep me accountable because people actually started looking at what I was eating and even started asking me what I would be eating. So, now I’m thinking…”I can’t mess up….I’m in this thing now”. I’m a little over halfway finished with the challenge (I’m on day 20) but I plan to continue with some of the good habits I hope I’m forming. The feedback I have received from others is mostly encouraging. Hopefully,as a result of having done this challenge, it will help me to be even better equipped to serve others and give me even more resources to share with those who are on the journey to achieving “CROWN TO SOLE Wellness”. (I’ll give you a follow up report when the challenge is completed.)

Wherever you are in your journey toward being healthier (wanting to lose weight, getting more physically active, eating better) stay encouraged and don’t quit! “Start Now, Improve Later” and just keep moving forward. Don’t be afraid to get help. Get someone to help keep you accountable! You can do it! Love yourself and take care of that “Temple”!

As always, my mission is to encourage, empower, and equip individuals to take control of their health and create lives of joy, abundance and holistic wellness from the Crown of the Head to the Sole of the foot (that includes mind, body and spirit). Please leave me a comment and let me know what goals you are working on (and feel free to give me some good plant-based simple recipes that I can try).

P.S. I have opened up space in my calendar for a few more clients who are ready to take control of their health and invest in themselves by enrolling in my “Take Control of Your Health in 12 Weeks” private coaching experience. Make your appointment today for a free 30 minute Discovery Call with me so that we can determine if and how I can best help you!. I’m looking forward to hearing from you! CLICK HERE NOW TO MAKE YOUR APPOINTMENT!

P.P.S. If you have not already received a copy of my FREE CROWN TO SOLE Wellness Action Guide, please complete the form below so I can send it to you and stay in touch with you!

Could you be having a Heart Attack? Some warning signs to know!

African-American Women's heart disease, black women's health, heart attack signs and symptoms, wellness, ,

I recently shared a post about my childhood friend who had a heart attack when she was in her early to mid-fifties. (The Black Woman and Heart Disease: Some things you need to know!) I was pretty shook up about it but, thankfully, she survived and currently is doing well. It made me take a closer look at myself to check my own risks. I’m definitely more intentional about living my life on purpose.

Often we think of heart attacks affecting men. However, statistics show that each year approximately 50,000 African-American women die from cardiovascular diseases. Forty-nine percent of African-American women from the ages of 20 and older have heart diseases, yet only twenty percent of African-American women believe she is at risk personally. Heart disease is the African-American woman’s greatest health risk but only fifty-two percent of us are aware of the signs and symptoms of a heart attack.

So, Let’s break it down. What ARE some the signs and symptoms of a heart attack?
* Persistent Chest pain, pressure, or other discomfort/squeezing (however, women are more likely than men to experience a sharp and temporary chest pain)
* Pain may go to the neck, shoulders, or arms
* Lightheadedness/dizziness
* Fainting
* Sweating
* Nausea
* Shortness of Breath

Some other, less common warning signs that women are more likely to experience as compared to men are:
* Stomach or back pain
* Unexplained anxiety or nervousness, tiredness, or weakness
* Palpitations or heart racing, cold sweats, paleness
(And unfortunately some women don’t have any symptoms at all, hence the term “Silent Killer”)

Okay sister, I KNOW what you are probably thinking…especially if you are like me and experience some of these symptoms due to other “natural,mid-life” reasons. (Yeah, I’m talking about menopause/premenopause). You are wondering, Could I be having a heart attack or symptoms of heart disease? It’s true that these signs and symptoms could be due to other causes and illnesses BUT, just because you are a woman, I don’t want you to downplay the fact that it could be your heart. It’s important to be aware of your risk factors. (see my post The Black Woman and Heart Disease: Some things you need to know!) Don’t be afraid (or TOO BUSY) to get yourself checked out. Your family and the World need you and what you have to offer!

P.S. If you are ready to take control of your health and reduce your risk of heart disease and heart attack I currently have a few openings in my schedule for a free 30 minute discovery call to determine if and how I can help you. Go ahead and click here to claim one of these spots before they are gone!

The Black Woman and Heart Disease: Some things you need to know!

African-American Women's heart disease, wellness, ,

About two years ago I received a frightening and sobering phone call from my husband. He called to tell me that one of my childhood sisterfriends had suffered a heart attack and was hospitalized. At first I thought that perhaps he got the name mixed up or maybe it was my friend’s husband who had the heart attack. But no…. he had the correct information. It was my friend.

Well, I was at work and of course I could no longer concentrate. So I just shut my computer down and “hightailed it” on over to the hospital. I was fearful for my friend’s life and also concerned about her family and friends (including myself) if we were to lose her to this heart attack. What was so shocking is that she is fairly healthy. As far as I could tell she was not previously particularly prone to being sick. Fortunately, at the time of her attack, she was around some health care professionals who recognized she was in serious distress and they called for the paramedics. Upon her arrival at the hospital it didn’t take long for the personnel to do the necessary tests to determine what was going on. She was able to get the proper care in time to prevent more serious damage to her heart. I learned of her episode the following day after she was hospitalized. What a relief it was for me when I got to the hospital and saw her walking around with her signature “big, dimpled smile” on her face. “THANK YOU JESUS!” was my immediate thought.

She was truly blessed as it relates to recognition of her heart attack and the timeliness of her treatment; because, for women (and especially black/African-American women), that so often is NOT the case. Ann Taylor, M.D. of Case Western Reserve University, Cleveland (as quoted in the book,”THE HEART OF THE MATTER”, by Hilton Hudson, II,M.D. and Herbert Stern, PH.D) states, “Black women have the highest death rate of heart disease and develop it at an earlier age than any other population in the United States.” (p. 164) Hudson and Stern also tell us, “African-American women who suffer a heart attack are one and a half times more likely to die from it than white women.” (page 165)

As a black woman, these facts resonate with me on a personal level and give me pause for concern for my health and the health of my sisters. I LOVE MYSELF and I LOVE (and need) MY SISTERS, so my question is: “What can we do to protect our hearts?” That’s your question too??? Girlfriend, I’m glad you asked! I’ll share some tips but first; here are the major risk factors that we as African-American women tend to more likely have as compared with white women: diabetes, high cholesterol, lack of exercise, and being overweight. Other risk factors include hypertension and chronic stress. Although some of these risk factors can be conditions that run in your family, they are also largely considered lifestyle related conditions as well.

Sisters learning together and supporting each other!

So….What do we do?
1) Make the choice to Take CONTROL of your health and your life.
2) Learn what you can about heart disease.(especially as it relates to black women)
3) Don’t be afraid to ask your doctor about your risk factors and how you can lower your risk of heart disease
4) If you have risk factors, understand that you have the power to make changes in the ones that are lifestyle related (YOU CAN DO THIS LADY!!!)
5) Learn to effectively deal with and manage your stress
6) Connect with people who can encourage & support you and share your interests
7) Don’t be too busy to share your concerns with your loved ones
8) Journaling is a good way to help relieve stress (I’ve started writing a gratitude journal)
9) Regularly take time to be good to yourself everyday, no matter how busy you are.

So ladies, let’s love on ourselves and take care of our hearts!

Hanging with my sisters!

P.S. My mission with CROWN TO SOLE Wellness is to encourage, empower, and equip women to take control of their health and create lives of joy, abundance, and holistic wellness through transformational lifestyle behaviors. I help women move from surviving to THRIVING! To check my availability for scheduling your free 30 minute DISCOVERY CALL to determine if and how I can help you please CLICK HERE!

P.P.S. If you haven’t already downloaded your Free Copy of my CROWN TO SOLE Wellness Action Guide, you can do it today by filling out the form below: