As summer winds down and a new school year begins, I’m sharing five practical ways parents, caregivers and families can help young people prepare for a successful school year.

Whether school has already started in your community or is just around the corner, these strategies can help children and teens transition into the structure and expectations of a new academic year.

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In Episode 281, I build on my recent Know Your Numbers series by sharing data from the CDC’s National Center for Health Statistics on the six leading causes of death for Black Americans:

1. Heart disease
2. Cancer
3. Unintentional injuries
4. Stroke
5. Diabetes
6. Assault and homicide

I break down each of these causes and explore the risk factors that contribute to them—from high blood pressure, poor diet, physical inactivity, obesity and tobacco use to distracted driving, medication-related injuries, falls and violence.

While there are things we cannot control, including certain environmental exposures and inherited genetic traits, there are also many factors we can influence through our choices, habits, preventive care and lifestyle.

I don’t want us to look at these statistics and feel like we’re doomed. I want us to recognize that, to a significant extent, our health is in our hands.

I hope this episode encourages you to learn your numbers, understand your health risks and take action where you can.

Listen, share your thoughts in the comments, and be sure to subscribe to Nurah Speaks on YouTube and follow the podcast on your favorite streaming platform.

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In this final episode of my 'Know Your Numbers' series, I focus on body weight and why understanding this health metric is just as important as knowing your blood pressure, blood sugar, and cholesterol. My goal isn't to promote fake beauty standards or shame anyone about their weight—it's to encourage all of us to pursue better health through informed choices.In This Episode, I Discuss:• Why body weight is an important health indicator.• How Body Mass Index (BMI) can be a useful screening tool, even though it isn't a perfect measure of health.• How carrying excess weight can contribute to: -High blood pressure -High cholesterol -Insulin resistance and diabetes -Joint pain and inflammation• How to achieve a healthier weight through simple lifestyle changes WITHOUT focusing on the scale.The overall message is simple. No matter where you're beginning, today is the right day to get started. And the BONUS is this: you don't have to change everything overnight. One healthy choice at a time will lead to meaningful change.If you enjoyed this episode, please subscribe to Nurah Speaks on YouTube and follow the podcast on your favorite streaming platform. Be sure to like, share and leave a comment. I would love to hear your thoughts on this conversation.You can follow Nurah Speaks on X, Instagram and Facebook @NurahSpeaks.

In this episode of Nurah Speaks, I continue my Know Your Numbers series by focusing on one of the most important health markers we often overlook: cholesterol.

After discussing blood sugar and blood pressure in previous episodes, I explain what cholesterol is, why our bodies need it and why it's so important to know your cholesterol numbers before they become a serious health issue.

I also encourage all of us—especially within the Black community—to prioritize annual physicals, review our lab results and take advantage of free health screenings if health insurance is a barrier.

Prevention and early detection can save lives.

In this episode, I discuss:

• Why knowing your cholesterol numbers matters

• What cholesterol is and the role your liver plays

• The difference between LDL ("bad") cholesterol and HDL ("good") cholesterol

• How high cholesterol contributes to plaque buildup in the arteries

• The connection between high cholesterol, heart disease, heart attacks and stroke

• Simple lifestyle changes that can naturally improve cholesterol levels without medications.

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In this episode of Nurah Speaks, I continue my Know Your Numbers series by focusing on one of the most important health metrics we should all understand: blood pressure.

High blood pressure is often called the "silent killer" because many people experience no noticeable symptoms until a serious medical event occurs. That's why I believe knowing your numbers and monitoring them regularly can be life-saving.

In this episode, I explain:

• What blood pressure is and what the systolic (top) and diastolic (bottom) numbers measure.
• Why regular blood pressure screenings are essential—even if you feel healthy.
• The difference between normal blood pressure and hypertension, and why early intervention is so important.

I also discuss how uncontrolled high blood pressure can damage the heart, arteries, brain, kidneys, and other organs as well as increase the risk of stroke, heart disease, kidney damage and other serious complications.

Since lifestyle plays such a powerful role in blood pressure management, I share practical strategies that can help improve your numbers, including:

• Reducing sodium intake.
• Reading food labels carefully and recognizing hidden sources of sodium.
• Choosing whole foods over ultra-processed and packaged foods.
• Preparing more meals at home.
• Limiting processed meats and high-sodium restaurant meals.
• Managing stress through daily walks, stretching, and breathing exercises
• Maintaining a healthy weight.

I also encourage listeners to schedule annual physicals, build a relationship with a trusted healthcare provider and take advantage of free community blood pressure screenings if healthcare access is a challenge.

My hope is that this episode serves as a reminder that small, consistent lifestyle choices can make a significant difference in protecting our health. By knowing our numbers and taking action early, we can improve not only our own well-being but the health of our families and communities.

Thank you for listening to Nurah Speaks. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who may benefit from this important conversation.

Please subscribe to Nurah Speaks on YouTube and follow the podcast on your favorite streaming platform. Be sure to like, share and leave a comment. I would love to hear your thoughts on this conversation.

You can follow Nurah Speaks on X, Instagram and Facebook @NurahSpeaks.

In this first episode of the Know Your Numbers series, I discuss why understanding your basic health numbers can help you make informed decisions before serious health problems develop.

The focus of this episode is blood glucose (blood sugar)—what it measures, why it matters, and practical steps you can take to maintain healthy levels.

In This Episode:

•Why knowing your health numbers is an important part of preventive care.

•Why we shouldn't accept unhealthy numbers as "normal" simply because of age, race, or family history.

•The difference between a fasting blood glucose test and an A1C test, and why both are valuable.

•Healthy fasting blood glucose ranges and what elevated numbers may indicate.

•How excess blood sugar can damage blood vessels, nerves, kidneys, eyes, and other organs over time.

•Understanding insulin resistance and its role in Pre-diabetes and Type 2 diabetes.

Common symptoms of elevated blood sugar, including:

Frequent urination

Excessive thirst

Fatigue

Vision changes

Sweet-smelling breath

Why people with diabetes should pay close attention to foot health and circulation.

Simple lifestyle changes that can help improve blood sugar levels:

•Eat more whole, fiber-rich foods.

•Reduce ultra-processed foods and sugary beverages.

•Read food labels carefully and recognize hidden sugars.

•Choose whole fruit instead of fruit juice.

•Move your body after meals—even a short walk can make a difference.

Coming Up Next:

This Know Your Numbers series will continue with discussions on blood pressure, cholesterol, body weight and other important health markers we should understand.

If you found this episode helpful, please subscribe, leave a review, and share it with someone who could benefit from learning more about their health.

Please subscribe to Nurah Speaks on YouTube and follow the podcast on your favorite streaming platform.

Be sure to like, share and leave a comment. I would love to hear your thoughts on this conversation.

You can follow Nurah Speaks on X, Instagram and Facebook @NurahSpeaks.

As July 4th approaches, I explore what independence looks like. I discuss the importance of building strong communities that can educate our children, delivering adequate healthcare to our families and developing the means of sustenance rather than entrusting our needs entirely on outside systems.

I also reflect on the vulnerability that comes with dependence and why preparing today is essential for tomorrow.

This episode is not a call for social isolation—it is a call for responsibility, organization and community-building. I believe we must invest in institutions and our own future if we want to experience the kind of liberty we often celebrate but may not yet fully possess.

If you enjoyed this episode, please subscribe to Nurah Speaks on YouTube and follow the podcast on your favorite streaming platform. Be sure to like, share and leave a comment. I would love to hear your thoughts on this conversation.

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Episode 275 begins by honoring fathers, father figures, and the men who make meaningful contributions to their families and communities. As we celebrate Father's Day, I reflect on the irreplaceable role fathers play in providing guidance, protection, encouragement, and wisdom across generations.

Then I turn to the tragic case of 14-year-old Cyrus Carmack-Belton, who was killed in South Carolina after being accused of stealing bottled water from a convenience store. I discuss the recent acquittal of store owner Rick Chow and the public outrage that followed. I examine the broader questions surrounding pursuit, self-defense claims and the inability of victims to tell their own stories after their lives were been taken.

I also discuss proposed legislation known as the Cyrus Harlins Martins Pursuit and Deadly Force Accountability Act which seeks to create criminal penalties for private citizens who pursue someone, cause their death, and then claim self-defense. As this echos the tragic killing of Trayvon Martin, I explore concerns many people have about accountability and justice.

Finally I share my perspective on boycotts as reactive measures and explain why I believe our communities must move beyond temporary economic withdrawals and focus on long-term self-sufficiency. Rather than simply withholding our dollars, I argue that we must become producers, builders and owners capable of meeting our own needs.

Throughout the episode, I discuss economic independence, ownership, community development and the lasting impact of historical trauma on Black communities. I emphasize that while our history has shaped many of our current challenges, it does not prevent us from creating a different future.

As we move beyond Juneteenth and approach Independence Day, I encourage listeners to think deeply about what true independence means. The path forward will require sacrifice, accountability, trust and a commitment to building institutions that serve our own communities for generations to come.

If you enjoyed this episode, please subscribe to Nurah Speaks on YouTube and follow the podcast on your favorite streaming platform. Be sure to like, share and leave a comment. I would love to hear your thoughts on this conversation.

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