Mini is Maximizing Her Health

Welcome to the next in a series of IAWH HerStories, featuring participants of the 2022 Self-Measured Blood Pressure (SMBP) hypertension control program. These stories are heart-warming and informative and are shared to inspire you as you travel along your health improvement journey. Meet Mini Murphy, a native of North Carolina who will not shy away from the commitment to the combination of healthy diet, physical activity, medication adherence, and improving her health literacy to manage her blood pressure and improve her overall health. Keep reading to learn more about her journey.

Q: Tell us about yourself. For example, where were you born, what you do for a living, your hobbies/interests/activities, how long have you lived where you live now? If you are not native to where you currently live, what brought you there?

A: I was born in rural NC, some 70+ years ago. I belong to the first demographic cohort known as "Baby Boomers". We were born at the close of WWII during a time of great optimism and opportunities. We came of age during a time of great social, cultural, and economic challenges and change. The timing and location of my youth has influenced and defined my values and life's experience. Having lived on a farm in my youth, I was accustomed to eating lots of fresh fruit and vegetables. We enjoyed seasonal fruit directly from the trees (peaches, apples, berries, and in fall we gathered pecans). Till this day, I don't like refrigerated fruit...there's nothing like the taste of a tomato or cucumber that's warm from the sun.

Today my favorite hobby is experimenting with urban gardening. In addition, I enjoy reading biographies of notable athletes, entertainers, and political figures.

Having lived in Houston, TX, Madrid, Spain, Los Angeles, CA, I have since spent the past 30 years in Alex, VA. I came to the DMV with the intention of working for the Dept. of Education. While waiting for an assignment w/DOE, I was offered a position at a local university. Last fall, I retired after a rewarding 40-year career in higher education.

Q: When were you first diagnosed with hypertension? Many people immediately vow to make changes in their lives and to their lifestyles to avoid taking medication. Some people are shocked and had no idea that they had high blood pressure. What was your reaction?

A: I was first diagnosed with hypertension in 2001, during a routine physical examination. Prior to that I had no symptoms so I had no idea. At that time, I was told that because of family history ("most Black people have high blood pressure"), I assumed that it was not an unusual diagnosis and, without knowing better, I assumed it was just my fate and I willing accepted the advice to begin taking medication. I have been taking the same meds since. To be honest, at the time, I had no awareness of life style/diet modifications except to limit salt intake (which I really did not take too seriously.) I didn't get a blood pressure reading except for annual physical exams or on an occasional visit to the local pharmacy. I've begun taking daily blood pressure readings only since joining the SMBP. Upon reflection, I am amazed at how little knowledge I had back then about basic health literacy.

In the future, I would hope that my health is stable, without debilitating issues. I am committed to doing all that I can do to ensure that outcome.

Q: What steps did you initially take (with or without your health provider) to get your hypertension under control? Were these methods at all successful? Often health providers provide basic information on health conditions. Where did and do you look for information to learn more and stay current on hypertension control?

A: Other than simply taking the meds as advised, initially I did not take any additional steps to control hypertension. I have never been over weight, so I figured that my diet could pretty much remain the same. In addition, I rarely took a blood pressure reading and because annual physical exams didn't reveal any issues of concern, I resolved that I'd be taking the meds for the rest of my life. It's only recently that I began exploring ways to possibly reduce dependence of meds. In addition to participating in IAWH, I seek information from the internet and other creditable sources. This allows me to be better informed of what question and services to ask of my health care providers. Currently, I'm reading a book that focuses on the impact of sleep on blood pressure and on overall well being.

Q: How has your lifestyle changed since ? (What was your diet before diagnosis vs. after? Has your physical activity changed? How has your awareness and knowledge about your health changed?)

A: Until recently, I pretty much ate whatever I wanted. Since the pandemic and especially since joining IAWH my lifestyle has changed. I now start each day by walking a mile. I have become more focused on the food and drinks that I consume. Since retiring last fall, I have the time to go to farmer's markets several times a week for fresh fruits & veggies and I cook most of my food. Because of COVID concerns, I rarely eat commercial food. This allows me to know exactly what's in the food that I eat. I am more aware of actions that I need to take to improve my health.

Q: How did you learn about IAWH’s SMBP Program? What made you interested in participating? What have you gained from this program?

A: I learned about the IAWH SMBP Program on WPFW Radio. My interest was piqued in this program because of its emphasis on culturally relevant content. I especially enjoy the openness and camaraderie of the program leaders and the participants. By participating in this program, I am motivated to continue to learn more about self-care and life style adjustments that may help to maintain good health and reduce dependence on medication.

Q: How and why did you decide to do this program?

A: I initially decided to participate in this program because of the Zoom format. It seems to be the right program at the right time. I am also encouraged to participate because it introduced me to the importance of conducting daily BP readings. The daily reading helps me to monitor the impacts of foods and activity on my BP.

I believe that the future of healthcare requires that we are informed and engaged in our own wellbeing. We now live in a self-help, DIY society.

Q: Do you have an accountability partner or partners for your SMBP hypertension control efforts and/or other things about your health? If yes, do you give each other reminders? How? Give some specific examples.

A: I have frequent conversations with family members and close friends about BP and other health care issues. Examples: daily walks, sharing exercise routines, suggestions on diet and recipes, stress management strategies, and of course adhering to ongoing COVID protocol.

Q: What have you gained from participating in this SMBP program? (What knowledge has been validated? What is something new that you learned or gained?

A: I have learned so much by participating in the SMBP Program. I am ashamed of how ignorant I was about basic health care issues and how much I took for granted. I am now more focused on maintaining a healthy diet and balancing it with daily physical activity. I am more aware of recommended daily nutritional guidelines and I am diligent about reading all product labels for additives and preservatives.

Q: How are you approaching and understanding the management of our blood pressure differently now that you've been in the IAWH program?

A: I take my BP daily and use this as a guide for managing what I eat and drink. I also use it to guide my daily activities, especially in managing stress. I pay special attention to stressful situations and the impact of getting adequate sleep - both are known to raise the blood pressure. Although my BP fluctuates throughout the day, fortunately my daily readings normally fall within the 130/80 range. I shared this with my doctor last week and she indicated no concern.

Q: Where would you like to be healthwise in five years?

A: In the future, I would hope that my health is stable, without debilitating issues. I am committed to doing all that I can do to ensure that outcome. I believe that the future of healthcare requires that we are informed and engaged in our own wellbeing. We now live in a self-help, DIY society. In a strange way, perhaps this is a positive outcome of the pandemic.

Q: What advice would you give to others who may be considering, just beginning, restarting, or continuing on a health improvement or a hypertension control journey?

A: I would definitely encourage others to consider participating in this program and other programs like it. We now live in a self help society and it requires that we take ownership of improving our overall health which for me, includes managing hypertension.

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Executive Directors Writer/Editor

Janine E. Payne, MPH Melissa Kluczynski, MS

Cheryl J. Thompson, M.S.P.H.

All Heart, Health, and Hope - Catching Up with Carlotta

Welcome to the next in a series of IAWH HerStories, featuring participants of the 2022 Self-Measured Blood Pressure (SMBP) hypertension control program. These stories are heart-warming and informative and are shared to inspire you as you travel along your health improvement journey. This HerStory profiles the health journey of Carlotta Hughes- Culp, a mental health professional, counselor, a cancer survivor, and a women's health inspiration.

Q: Tell us about yourself. For example, where were you born, what you do for a living, your hobbies/interests/activities, how long have you lived where you live now? If you are not native to where you currently live, what brought you there?

A: I was born in a small town in Tennessee about 50 miles outside of Nashville. I attended public schools and eventually graduated from the University of Tennessee, Martin with a degree in social work. Upon graduating from college I lived and worked in Nashville before returning to school for a Master’s Degree in Social Work. The next few years would take me to Louisville, KY, Albuquerque, NM and Atlanta before marriage and a return to Nashville for the next ten years. I currently live in Reynoldsburg, OH, a suburb of Columbus.

My husband’s work brought us to Ohio; however, with the flexibility of having social work experience and past employment with the American Red Cross, I was soon able to find employment with the Greater Columbus ARC where I would be for the next seven years.

Upon my daughter graduating from high school and starting college, I decided to pursue another Master’s degree from the University of Dayton, this time in Counseling.

My career has been a journey lending me the opportunity to increase my experience and skills in mental health counseling, tobacco cessation, grief counseling and facilitating health and wellness programs. I am a behavioral health provider and a licensed professional counselor.

When I am not working, I am actively involved in community outreach programs, my church health ministry and an advocate for breast cancer awareness. My leisure time is spent sewing, crafting, reading, home gardening (houseplants), and yoga.

Before COVID, I was involved in an intense exercise program for cancer survivors and a collaborative lifestyle intervention program for knee osteoarthritis. I worked out 4 to 5 days per week in addition to learning the importance of healthy eating.

Q: When were you first diagnosed with hypertension? Many people immediately vow to make changes in their lives and to their lifestyles to avoid taking medication. Some people are shocked and had no idea that they had high blood pressure. What was your reaction?

A: I don’t recall exactly when I was diagnosed with hypertension, but it was soon following a diagnosis of fibromyalgia. I recall that each time that I visited the health care provider that I had at the time, my blood pressure would read as elevated. I attributed it to the relationship that I had with that provider that was by no means the best. Her bedside manner was not pleasant and I couldn’t wait to get out of her office. It wasn’t very long after that I changed providers. I was in my early 40’s and had a great deal of stress in my life at the time.

I actually thought that I would not succumb to hypertension, because of early changes I made in my life to try and avoid the disease. I always avoided extra salt, but perhaps what I didn’t do was change my lifestyle and some forbidden foods that are high in sodium content. Before I knew it, I was on medication and although my blood pressure was always normal at my doctor visits, there was never a discussion of removing me from the medication. I was devastated by the diagnosis, but in the next 10 years I would be diagnosed with breast cancer. At this point, survival was the focal point of my life. My mother died of breast cancer one year after my graduation from college. I wanted to live to see my daughter graduate college, get married and make me a grandmother.

Q: Were you surprised by your diagnosis of hypertension? Do you have a family history of hypertension or other chronic conditions? Do you know anyone else diagnosed with hypertension?

A: I was initially surprised by my diagnosis thinking that being conscious of my diet would make a difference. My maternal grandmother and later my father both had hypertension and my mother changed the way that we ate at home. With my picky eating habits, it was easy to continue some of the practices. Unfortunately, regular exercise wasn’t one of them. Years afterwards, my only sibling, a sister, would also have a diagnosis of hypertension about 10 years prior to my diagnosis.

Q: What steps did you initially take (with or without your health provider) to get your hypertension under control? Were these methods at all successful? Often health providers provide basic information on health conditions. Where did and do you look for information to learn more and stay current on hypertension control?

A: I don’t think initially I thought about changing the course of reversing my hypertension and getting off medication, especially when I would go for medical visits and was told it was normal. I was then focused on my breast cancer diagnosis and the fibromyalgia.

I don’t feel that health care providers really give the information that people need to manage their blood pressure or other diagnosis for that matter. I have read and learned lots of information on my own. In fact, I was trained to facilitate a self-management program for chronic conditions, diabetes and pain that have educated me on much more than I learned from my primary care. Because I am interested in women’s health, I try to stay informed through reading and support programs.

Before I knew it, I was on medication and although my blood pressure was always normal at my doctor visits, there was never a discussion of removing me from the medication.

Q: How has your lifestyle changed since ? (What was your diet before diagnosis vs. after? Has your physical activity changed? How has your awareness and knowledge about your health changed?)

A: After the birth of my daughter, I didn’t lose the so-called baby weight gain. I was shocked the first time I saw “obesity” as a diagnosis on my medical record. I’ve tried diets, evidenced-based diet programs and even exercise to try and lose weight, but I am usually easily bored and lose the motivation to continue.

Before COVID, I was involved in an intense exercise program for cancer survivors and a collaborative lifestyle intervention program for knee osteoarthritis. I worked out 4 to 5 days per week in addition to learning the importance of healthy eating. These programs unfortunately ended during COVID and I am only gradually returning to the gym. What I miss most is the support from other participants. I am not as motivated to do things alone.

Q: How did you learn about IAWH’s SMBP Program? What made you interested in participating? What have you gained from this program?

A: I have been a follower of IAWH programs for at least two years. I am a member of the NANBPWC, Inc., which I believe is an affiliate partner with IAWH. I was actually on a zoom meeting when the SMBP Program was introduced. I had hoped that NANBPWC, Inc. would apply to be one of the affiliates and that it would trickle down to the local clubs. As a member of the Health Committee of my local club, I was hoping that we would be able to qualify as a program affiliate.

I have gained enormously from the program. Measuring my blood pressure daily has been insightful and has increased my awareness of the disease. While I am not in the DC area where the other members are, I still feel a connection to the other ladies in my group and look forward to their input. I regret that I can’t participate in the physical activities that they do in a group and that is the missing piece.

My maternal grandmother and later my father both had hypertension and my mother changed the way that we ate at home.

Q: How and why did you decide to do this program?

A: I decided to do the program because first I was aware of the contents and benefits of participating. I was afraid at first since I wasn’t in the DC area that I might not be allowed to participate. I am so thankful that the consideration was made to include me.

Q: Do you have an accountability partner or partners for your SMBP hypertension control efforts and/or other things about your health? If yes, do you give each other reminders? How? Give some specific examples.

A: I feel that from my group, Carolyn Woods has been one of the most supportive. She has reached out to me by email, phone and sharing information with the group. I would like to build on developing partners for accountability. While I have friends and acquaintances in Columbus who have the same diagnosis, it has been difficult getting together. While we have discussions on the phone, I need a partner to encourage and motivate me to exercise.

Q: What have you gained from participating in this SMBP program? (What knowledge has been validated? What is something new that you learned or gained?

A: I have gained a lot of knowledge from the professional presenters as well as the informal discussion in the small group meetings. All of the presenters for “lunch and learn” have been great. I was especially impressed with the presentation by Dr.Yola and her recommendations for taking control of blood pressure by adding some supplements. She also confirmed what I knew about looking for reliable resources when researching information on media sites.

I was also very pleased when, unfortunately for the group, the breath and meditation activity was done virtually. It gave me a chance to participate. Yoga and then meditation are right up my alley. I have also learned lots about plant-based eating. It has helped me to make some significant changes in my diet.

Q: How are you approaching and understanding the management of our blood pressure differently now that you've been in the IAWH program?

A: When the program is over, I know that I will continue to monitor my blood pressure more often, no doubt still daily. I will continue to focus on increasing exercise and making lifestyle changes permanently instead of temporarily.

Q: Where would you like to be healthwise in five years?

A: In 5 years, I hope to reach and maintain a healthy weight. I also hope that I will be able to decrease the medication that I am taking. As my age and other chronic conditions will allow, I would like to remain physically active every day.

Q: What advice would you give to others who may be considering, just beginning, restarting, or continuing on a health improvement or a hypertension control journey?

A: I think it is important to research and study as much as possible about healthy living practices, including diet, nutrition, exercise, lifestyle and managing stress. Not only are these things important in avoiding hypertension, but also in controlling hypertension. Find an accountability partner. This is not always the person you are living with, so reach out to friends or get involved in a program. There are many programs and studies out there if you seriously look for them.

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Executive Directors Writer/Editor

Janine E. Payne, MPH Melissa Kluczynski, MS

Cheryl J. Thompson, M.S.P.H.

Finding Her Balance - Physical, Mental, and Spiritual Health

Meet Tanya, a very motivated woman who decided to join the IAWH Self-Measured Blood Pressure (SMBP) Hypertension Control Program after hearing about the program on her favorite radio show. She grew up in West Philadelphia, but has spent most of her adult life in the Washington, D.C. area, where she feels at home. Tanya has adopted a healthy cooking regime which has not only led to many physical benefits, but also provides her with much comfort and relaxation. Tanya loves walking in the park and has even found a walking buddy through the IAWH program. She wants to spread the message, “Love others enough by loving yourself.” Continue reading to learn more about Tanya and her health journey.

Q: Tell us about yourself. For example, where were you born, what you do for a living, your hobbies/interests/activities, how long have you lived where you live now? If you are not native to where you currently live, what brought you there?

A: I am a 62y/o hypertensive African American woman. I currently live in the Adams Morgan subdivision of Northwest Washington, DC. I have lived in Adams Morgan for six of my forty years in the Washington, DC metropolitan area. I am an educator and personal assistant.

I was born and raised in West Philadelphia and attended Philadelphia schools. I also attended Temple University through my sophomore year and then attended Virginia Union University for 3 years. I then moved to DC to attend Howard University's School of Engineering. This geographic area has always presented opportunities for growth, as well as, a wide range of diverse cultural spaces. In DC I felt a sense of belonging and familiarity among the brownstones, the history and tree-lined streets of this city. I enjoy long scenic walks in and around Rock Creek Park. My favorite past-times include listening to jazz, attending plays and concerts and gardening. Recently, I discovered that creating healthy meals is relaxing. I get a rewarding feeling, while cutting, slicing and preparing wholesome healthy and tasty meals.

I never took the prescription to be filled at the pharmacy. Diet changes did not happen. Sodium intake remained detrimentally the same. Nothing changed, if nothing changed!

Q: When were you first diagnosed with hypertension? Many people immediately vow to make changes in their lives and to their lifestyles to avoid taking medication. Some people are shocked and had no idea that they had high blood pressure. What was your reaction?

A: For most of my life I had been free from any physical illnesses. Aside from a childhood hernia and a recurrence in my twenties, I have been healthy and strong until I reached my early fifties. During a rare emergency room visit, for a serious depressive episode, vital signs indicated a blood pressure reading of 204/102. The attending emergency room physician ordered an EKG and decided that I would need to stay in the ER until my blood pressure lowered to a non-critical level.

Fourteen hours later I was admitted for acute depression and chronic hypertension. Upon release, I was given a prescription for 10mg once daily of Amlodipine Besylate. I now had a diagnosis of Hypertension Stage 2. The severity of my condition was never explained to me. There was never a conversation with the medical personnel about necessary changes to diet or adoption of healthier habits. So I left the hospital with a prescription in hand and went back to life as I knew it.

I never took the prescription to be filled at the pharmacy. Diet changes did not happen. Sodium intake remained detrimentally the same. Nothing changed, if nothing changed! Hypertension remained, silently effecting my organs. My 20/20 vision was no more. My annual physical exams revealed higher and higher blood pressure readings each year. The two primary care physicians that I had over the course of a ten-year period did take an interest. They tried to emphasize the impact that uncontrolled, untreated hypertension would have. On a recent visit to the dentist to have a small cavity filled, the procedure was denied when the dentist, upon taking my vitals, got a blood pressure reading of 201/90. The dentist ordered me to go to the hospital immediately. Admittedly, I had not complied with physician's prescribed medications. Low self-esteem, lack of discipline and complete lack of knowledge about the disease caused me to minimize my condition. The dentist’s warning was the very first time that I actually realized the urgency and severity of my hypertensive condition.

Immediately, after leaving the dentist I returned to my apartment and took my medication. Then I logged into my MyMedstar patient portal and left an urgent message for my primary care physician. My doctor urged me to schedule an appointment immediately. Within a week, the office visit took place. My physician did a medication review and recommended adding another medication to the regimen. This time, a conscious decision was made to adhere to all medical advice and prescribed medications. Shortly thereafter, I made a firm and critical decision to effectively and positively change my unhealthy habits.

Q: Were you surprised by your diagnosis of hypertension? Do you have a family history of hypertension or other chronic conditions? Do you know anyone else diagnosed with hypertension?

A: Yes, I was surprised by my diagnosis.

Q: What steps did you initially take (with or without your health provider) to get your hypertension under control? Were these methods at all successful? Often health providers provide basic information on health conditions. Where did and do you look for information to learn more and stay current on hypertension control?

A: Being at home all day during the COVID-19 pandemic, gave me the opportunity to plan my meals and grocery-shopping lists to be compatible with the well-balanced nutritional goals that I desired to accomplish. Drastically reducing or eliminating certain things like sodium, processed foods, and sugary snacks was a major change. Long walks around the neighborhood and nearby parks helped me focus on my resolve to get better and stay better, while, at the same time getting fit. I routinely took my medication. Drinking plenty of water was also something of importance to my lifestyle correction. I also read many research - based articles on diet and exercise.