In this episode, I’m having an important conversation about gambling, online betting, and the growing impact these activities can have on our young people.

Gambling advertisements are everywhere.

We see them during sporting events, on television, across social media, on YouTube, and through the apps and platforms our young people use every day. The messaging often makes gambling look exciting, glamorous and harmless.

But what we don't see in those advertisements is what can happen when gambling becomes an addiction.

And I’m especially concerned about our young people.

Their brains are still developing and they may not fully understand risk, consequences or the value of money. At the same time, they are being exposed to gambling-like experiences through video games, fantasy sports, social media and emerging prediction markets.

Some of these activities may seem like harmless entertainment, but they can normalize behaviors that make gambling feel familiar and acceptable.

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In this episode of Nurah Speaks, I’m reflecting on the many issues competing for our attention—from news reports of wars and natural disasters to economic hardships with rising costs of gas and food to racial conflict plus the everyday responsibilities of working, studying, raising children, caring for aging parents, supporting our spouses and serving our communities.

Sometimes, we simply need to take a breath.

If you’re someone who cares deeply, stays involved, serves others, and is constantly trying to solve problems or make things better, I want you to know that you are valuable, you are needed, and the work you do matters. But taking care of yourself is also part of the work.

In this episode, I share four practical ways to steady ourselves during turbulent times:

1. Turn off the news and put down social media.

2. Create systems, routines, and habits.

3. Break big tasks into smaller, manageable pieces.

4. Take a walk.

The world may not calm down on our timetable, but we can learn to manage things in the middle of the storm.

So, if you’ve been carrying a lot lately, this is your reminder: Take a breath. Disconnect. Detach. Reset.

The people you serve need you—but they also need you to be well enough to continue showing up. And sometimes, serving ourselves is part of serving others.

I hope these four steps help you find a little more peace, clarity, and steadiness in your day.

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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.

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

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.

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 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.