The Mental Health Benefits of Regular Exercise

Exercise is known to have a wide range of physical health benefits, but did you know that it also has a significant impact on mental health? Studies have shown that regular exercise can improve mood, self-esteem, cognitive function, and even reduce symptoms of depression and anxiety.

The Role of Endorphins

One of the primary ways that exercise improves mental health is through the release of endorphins. These chemicals, also known as "feel-good hormones," are responsible for creating feelings of euphoria and happiness. When you exercise, your body releases endorphins, which can help to improve mood and reduce feelings of stress and anxiety.

Improving Self-Esteem and Cognitive Function

Exercise has also been found to improve self-esteem and cognitive function. When we engage in regular physical activity, we feel better about ourselves and our bodies. This can lead to improved self-esteem and a more positive body image. Additionally, exercise has been shown to improve cognitive function, including memory and attention.

Reducing Symptoms of Depression and Anxiety

Regular exercise can also help to reduce symptoms of depression and anxiety. Studies have shown that people who engage in regular physical activity have a lower risk of developing depression and anxiety disorders. Exercise can also help to reduce symptoms in those who already have depression or anxiety.

Incorporating Exercise into Your Routine

It's important to note that the mental health benefits of exercise can be achieved through a variety of different types of physical activity. Whether it's going for a walk, cycling, swimming, or weightlifting, any form of regular exercise can improve mental health. The key is to find an activity that you enjoy and make it a regular part of your routine.

Regular exercise can have a profound impact on mental health. Whether it's improving mood, self-esteem, cognitive function, or reducing symptoms of depression and anxiety, exercise can play a crucial role in maintaining good mental health. So, next time you hit the gym or lace up your running shoes, remember that you're not just improving your physical health, but your mental health as well.

Tyre Nichols: Another Victim of Police Brutality in the Black Community

Police brutality is an issue that has been affecting black and brown communities disproportionately for far too long. The death of Tyre Nichols, a 29-year-old Black man who was allegedly beaten to death by five police officers in Memphis, Tennessee, is yet another tragic reminder of this ongoing problem.

According to reports, Nichols was pulled over by police for alleged reckless driving on January 7th. He was minutes away from his home when he was stopped. Officials said that Memphis officers approached Nichols' car, who took off. However, instead of chasing after him to detain and possibly arrest him, the officers reportedly caught up with him and beat him unconscious, causing injuries that led to his death days later.

This heartbreaking incident is not an isolated one. Communities of color are once again relegated to relive these tragedies every time another person of color is killed by the police. The pain and trauma caused by police brutality is not just felt by the victims and their families, but by entire communities who are left to grieve and feel a sense of helplessness.

Furthermore, the systemic nature of this issue is a huge problem. The fact that black and brown people are disproportionately affected by police brutality is a reflection of the larger societal issues such as racism and discrimination that continue to plague our country.

The release of videos showing the violent arrest of Tyre Nichols is a reminder of the need for accountability and transparency when it comes to police conduct. In this case, the Memphis Police Department fired five officers involved in the incident and charged them with murder. However, it is not enough to simply hold individual officers accountable. We must also address the larger systemic issues that contribute to police brutality and work towards meaningful change.

It is heartbreaking to see these tragedies continue to occur in our communities. But we cannot give up hope. We must continue to fight for justice and demand that our leaders take meaningful action to address this problem. We must also come together as a community to support each other and work towards creating a safer and more just society for all.

In the end, we can only hope that one day we will find a solution to this problem and that our communities will no longer have to endure the heartbreak and trauma caused by police brutality. We wish the reader to be safe and blessed, and may we all strive to make a better future for ourselves, our communities and the generations to come.

The sources used to write this article are:

[1] "Tyre Nichols, the man who died this month after an alleged beating by five police officers, was damn near perfect, his mother RowVaughn Wells said at a press conference on Monday.. The 29-year ..." URL: https://abcnews.go.com/US/tyre-nichols-man-allegedly-murdered-5-memphis-police/story?id=96717732

[2] "Tyre Nichols, a 29-year-old Black man, was pulled over by police for alleged reckless driving. According to Nichols mother, Rowvaughn Wells, Tyre was 2 minutes away from his home when he was pulled over. Officials said that Memphis officers approached Nichols, who ran away." URL: https://abcnews.go.com/US/tyre-nichols-timeline-investigation-death/story?id=96695791

[3] "By NBC News What you need to know about Tyre Nichols death and charges against Memphis officers Video of the fatal beating of Tyre Nichols, the 29-year-old man who died three days after a..." URL: https://www.nbcnews.com/news/us-news/live-blog/tyre-nichols-video-release-live-updates-rcna67898

[4] "Tyre Nichols, a 29-year-old Black man, was hospitalized after the arrest on January 7 and died three days later from injuries sustained, according to police." URL: https://www.cnn.com/2023/01/26/us/tyre-nichols-timeline-investigation/index.html

[5] "Videos showing the violent arrest of 29-year-old Tyre Nichols, a Memphis man who died 3 days after he was beaten by police in a traffic stop Jan. 7, has been released by Memphis officials." URL: https://wreg.com/news/local/tyre-nichols/tyre-nichols-video-released-by-memphis-police/

[6] "Tyre Nichols was hospitalized after he was pulled over on January 7, police have said. Five Memphis Police Department officers, who also are Black, were fired after an internal investigation and..." URL: https://www.cnn.com/2023/01/26/us/what-we-know-tyre-nichols-death/index.html

[7] "F ive Memphis police officers have been arrested and charged with murder in the beating death of 29-year-old Tyre Nichols on Jan. 7. Nichols familys lawyers said Nichols was killed..." URL: https://time.com/6250021/tyre-nichols-death-memphis-police/

[8] "Tyre Nichols, a 29-year-old Black man, died on 10 January, several days after an encounter with Memphis, Tennessee, police officers during a traffic stop near his mothers house. Tyre Nicholss..." URL: https://www.theguardian.com/us-news/2023/jan/26/memphis-police-tyre-nichols-death-what-we-know

Dealing with Difficult Situations: A Guide to Navigating Life's Fucked Up Shit

Life is full of ups and downs, and sometimes it can feel like we're constantly facing "fucked up shit."

Whether it's a difficult relationship, financial struggles, or unexpected health problems, it can be hard to know how to cope with these challenges in a healthy and positive way. But the truth is, there are ways to navigate these difficult situations and come out stronger on the other side.

First and foremost, it's important to remember that it's okay to feel overwhelmed. Life's challenges can be difficult to deal with, and it's normal to feel stressed, anxious, or depressed. However, it's important to remember that these feelings are temporary and that you will eventually get through this difficult time.

One of the most important things you can do when dealing with "fucked up shit" is to take care of yourself. This means making time for self-care, whether that's through exercise, meditation, or simply taking a few minutes to relax and unwind. It's also important to make sure you're getting enough sleep, eating well, and avoiding alcohol and drugs (or at the very least minimizing their use as to not use them as a crutch to your problems). All these things can help keep you grounded and give you the energy you need to face whatever challenges come your way.

Another key aspect of dealing with difficult situations is to talk to someone about what you're going through. Whether it's a friend, family member, or therapist, talking about your feelings can help you process them and find ways to cope with the situation. And, if you're dealing with something particularly difficult, such as depression or anxiety, it's important to seek professional help.

In addition to taking care of yourself and talking to someone, it's important to focus on the things you can control. This means setting realistic goals and working towards them, as well as focusing on the present moment and not dwelling on the past or worrying about the future. And, when things get really tough, it's important to remember to be kind to yourself.

Lastly, remember that it’s okay to ask for help. Sometimes, we can’t deal with everything on our own and that’s okay. Reach out to friends and family, look for support groups online or in your community, or consider seeing a therapist.

Life can be difficult and sometimes it can feel like we're constantly facing "fucked up shit." But by taking care of ourselves, talking to someone, focusing on the present, and being kind to ourselves, we can navigate these difficult situations and come out stronger on the other side.

Equality in Earnings: The Importance of Providing Fair Compensation to Workers

I find it increasingly confusing and frustrating to see corporations and companies in the United States posting record profits while at the same time telling their employees that they cannot afford to give them raises. In a time when the cost of living is rising, inflation is on the prowl, and the economy is in a state of turmoil, it seems as though the burden of these economic challenges is falling squarely on the shoulders of the average worker.

I believe that this environment is not conducive to productivity and the mental well-being of the employee. The constant stress and uncertainty caused by not receiving a raise can lead to a variety of mental health issues, including anxiety and depression. Furthermore, this type of stress can also lead to physical health problems, such as high blood pressure and heart disease.

One of the biggest issues with this is the lack of transparency and communication from companies. Many employees are left in the dark about their company's financial situation, and are not given any clear explanation for why they are not receiving a raise. This lack of information can lead to feelings of mistrust and resentment towards the company, which can further contribute to mental health issues and lower productivity.

The constant feeling of being undervalued and underappreciated can lead to a lack of motivation and engagement in the workplace. When employees do not feel that they are being fairly compensated for their work, they may begin to question the value of their contributions to the company. This can lead to a decrease in productivity, as well as a lack of loyalty and commitment to the company.

On the other hand, companies that do provide fair compensation and regular raises tend to have more engaged and motivated employees. These employees are more likely to be loyal to the company, and to work harder to ensure its success. This, in turn, can lead to increased productivity and a more successful company overall.

It is not just the employees that suffer from this type of situation, but also the companies themselves. A lack of fair compensation can lead to high turnover rates and a lack of qualified candidates for open positions. This can be costly for the company, as they have to constantly recruit and train new employees.

A lack of fair compensation can also lead to a lack of innovation and creativity in the workplace. When employees feel that they are not being fairly compensated, they may not be as motivated to come up with new ideas and solutions. This can lead to a lack of growth and development for the company.

It is disheartening to see corporations and companies posting record profits while at the same time telling their employees that they cannot afford to give them raises. This type of environment is not conducive to productivity and the mental well-being of the employee. It is important for companies to be transparent about their financial situation and to provide fair compensation for their employees. Not only is this the right thing to do, but it is also in the best interest of the company in the long run.

The Dark Side of Wokeness: Why Being 'Too Woke' Can Be Dangerous

 Wokeness is a term that has gained much attention in recent years, but what does it actually mean? The term "woke" originally referred to being aware of social and political issues, particularly those related to race and inequality. However, in recent years, the term has taken on a more divisive connotation, with some using it as a way to describe individuals who are overly politically correct or overly sensitive.

It's important to understand that the concept of wokeness is not inherently negative. Being aware of social and political issues is essential for creating a more just and equitable society. It is important to have compassion and understanding for those who have been marginalized, and to work towards creating a world where everyone has equal opportunities to succeed.

However, it's important to remember that everyone's perception of the world is unique. We all have our own experiences, perspectives, and biases that shape how we see the world. It's important not to assume that your perception of the world is the only correct one, and to be open to hearing and understanding the perspectives of others.

It's also important to remember that the world is complex and multifaceted, and that not everything is created to destroy and enslave us. While there are certainly injustices and inequalities that need to be addressed, it's important to maintain a sense of balance and not to see everything in a negative light.

Believing in yourself and having enough hope is also essential for maintaining a healthy mind. It's important to understand that change takes time, and that progress is often slow. But with hope and optimism, we can continue to work towards a better future for all.

In conclusion, wokeness is about being aware of social and political issues, and working towards creating a more just and equitable society. It's important to have compassion and understanding for those who have been marginalized, but also to remember that everyone's perception of the world is unique, and that the world is complex and multifaceted. It's essential to maintain a sense of balance, believe in yourself and have enough hope so that you can continue moving forward in life with optimism and a healthy mind.

Understanding the Distinction Between Systematic Oppression and Racism: The Intersection of Discrimination

 Systematic oppression refers to the ways in which societal institutions, such as government and education systems, perpetuate and maintain unequal power dynamics between different groups of people. These institutions often create and enforce laws, policies, and practices that discriminate against certain groups and benefit others.

Racism, on the other hand, refers to the belief in the inherent superiority of one race over others, and the actions and attitudes that stem from that belief. Racism can manifest in both individual and institutional forms, and can be directed towards people of any race.

Both systematic oppression and racism can have devastating effects on the lives of those who experience them. However, it is important to note that while racism is a belief, systematic oppression is a set of societal structures and practices that create and maintain inequality.

It's important to understand that the two concepts are related but distinct and one can exist without the other. For example, a society can have systematic oppression towards a certain group without the majority of its citizens being racist.

It's also important to note that one can be a victim of both racism and systematic oppression at the same time, and that the intersection of these two forms of discrimination can compound the harm they cause. Therefore, it's important to understand and address both racism and systematic oppression in order to create a more just and equal society

Scratch Tickets & Nips: A Long Awaited Return

Hello reader… how have you been? Its been a long ass time since I decided to write for the blog. An extended absence brought to you in part by every day life. I guess that through the years I have found myself doing less of the things I love to do and more of the things I HAVE to do. I apologize for abandoning of this blog. I apologize mostly to myself. 

Writing has always been one of my passions. Wether writing lyrics, writing music, or just free writing to get some thoughts out of my head I have always had a knack for words. A habit….or better yet a skill which I have been neglecting to exercise for the past years…or maybe even decade. 

The recent pandemic, its challenges, isolation, and the experience of watching the world change into something I have never seen before has renewed my sense of inspiration and motivation to return to writing. Just like many of you, I too have been spending too much time at home. I have recently found myself reaching for the occasional scratch ticket as a form of entertainment. The thrill of potentially hitting it big has provided a small escape from the monotony of the self imposed quarantine I find myself in lately.

And let me not forget about the best companion a stack of fresh scratch tickets can have….the beloved nip. A couple of nips and some scratch tickets….and thus I am reminded of this blog and the fact that I miss writing. 

You Ain't no Pastor

I was sitting in my car a couple of yards from my mother-in-law's house after having downed a big plate of Dominican food and some cake & ice cream we had enjoyed in celebration of my son's 11th birthday. I was full and extremely happy with the way everything turned out. It was a good a time as any to spark up my Sunday afternoon blunt.

With a spark of the lighter I was off to la-la land full of high hopes and pipe dreams. The haze filled the air around me with the sweet tangy scent of the kush I was burning with the sound of some soft reggaeton playing in the background.

A hand crept in through my open window and tried grabbing the blunt from my hands. I look over and there is Jim.

Jim is the director and preacher of one of the many churches in my neighborhood. Jim is the type that insists that everyone call him Pastor.

I switch blunts from my left hand to my right hand as Jim continues trying to reach for it questioning my motives for smoking "drugs" in broad daylight.

"Yo Jim, cut the shit man. Stop trying to reach inside my car, man." I tried to plead.

Jim kept on trying to reach for the blunt now in my right hand resting on the center console of my explorer, "It's pastor Jim to you young sir. you shouldn't- "

"Get yo' fucking hand out of my car!" I was starting to get hella annoyed at the audacity of this skinny little preacher.

I put the blunt out and stepped out of my car. Jim tried going on and on about example's and of why I shouldn't be smoking my blunt in my car in front of my house all the while insisting I call him "Pastor".

"Listen Jim, first off you're probably lucky I know you from around the block cuz anyone else would have knocked you upside your damn head for reaching into their car. Secondly, this is weed. safer than your morning coffee, so back the fuck off. Thirdly, I aint no sheep so there ain't no way you can be my pastor. Why don't you go preach to some of these niggas out here that actually want you to preach to them!" I began to annoyingly express while I poked Jim in the chest with every syllable.

Jim stood there trying to think of what to say next. I got back in my car and re-sparked my blunt, this time with the windows rolled up. Jim stood there for about 5 more minutes and walked away to bother the next guy.

Pastor Jim is on some other shit.

Father's Day: A reflection back on fatherhood

My eyes would just not cooperate with me. I was tired but my mind was racing a million miles a second. I look over and see my wife, whom had finally been able to fall asleep to the music of the beeping machines and the nurses walking in and out of the hospital room, and once again the fear crept up inside my head. 

For nine long months I waited. Having gone through the utmost fear (having to tell my mom and her dad that they would be grandparents) the fear that I had to day was different. Would I be able to be a good dad? Would I be able to fill these big ass shoes? Am I cut out to be a dad? 

You see, even tho I did know my father and he wasn’t exactly absent in my life; he wasn’t exactly there either. With sporadic visits and periods of years where I did not know where to find him he became more of a mystery than a Dad to me. Reflecting upon my own childhood that night and all I can think of were the things…the moment I was lacking in my memory. How could I long for moments that I never experienced? I fell asleep.

A life not yet lived flashed before my eyes. A life full of this person whom I had decided to bring into this world together with this woman. I imagined all the circus’ and all the games. I imagined the lessons, the tears, the hugs, and the smile of a child not yet born. A loud voice penetrated the skies above me and told me with the sounds that only your heart can hear that I would be a great dad.

Then, in that dream, a Lion walked through a field. a lion cub walked along side of it. They played as if hunting, the father letting his cub win at these hunting games as if to make the cub mentally sure of himself. As if uplifting the cubs self esteem. I dawned on me; the same way that no one has to teach a lion how to be a good father, no one had to teach me.

A scream jolted me out of that dream stage and back into reality. Suddenly the room filled with doctors and nurse. My mother in law and I looked at each other not knowing what to do but follow the instructions of the doctor who was there to deliver the baby. A couple of huff and puffs and 7 minutes later I saw the face of my son for the first time. I must’ve have cried for about 5 minutes. Just touching his hands; his little toes. I could not control the tears as I was overwhelmed with a feeling that I had never felt before. I was a father that day. 

“Do you want to hold your son?” said the gentle voice of the nurse who had cleaned off my baby and wrapped him like a burrito. 

I extended my arms and held that little boy. I tucked him in my arms and looked at a reflection of myself. I imagined that this too must have been what my own father saw the first time he looked at me. I couldn’t help but let strong feelings slide into that moment. I could not tell you if those feelings were negative or positive, all I can tell you is that they were strong. 

With these thoughts in my mind and these feeling in my heart I whispered into my son’s ear.

“I promise that with every moment I am alive I will be there for you. To guide you. To teach you. To show you the way. I promise to always be here, son.” a promise I would later on make to my daughter as well.

This father’s day I reflect on that promise and on the past 10 years of my fatherhood. Today I am once again full of wonderful feelings as I sneak in to my children’s bedroom to see them sleep there. So comfortable, so warm and unaware of any hardship.

Today I know what father’s day is all about. 

Where is God?

Where Is God?
Where is God?
**********
A rich man gets into his private plane to fly...
While a Haitian mother feeds her babies mud pies...
A toddler gets raped by a trusted adult...
A prisoner is executed and was never at fault...
***
A child is born at a brothel with AIDS...
A teacher gets fired, the rest underpaid...
A man kills his girlfriend, through the neck with a knife...
A man is poisoned with dinner in his house by his wife...
***
A child is pregnant and has nothing to give...
A fetus isn't given an opportunity to live...
A woman pays her rent for her home in her bed...
A teenager at a party gets shot in the head...
***
A one armed African is forced to pick rocks from a pit...
A government gets rich while the people eat shit...
A Hispanic looks north and yearns the American Dream...
From the north they look south as they arrogantly deem...
***
A man is imprisoned for migrating the Earth...
A child is addicted to heroin at birth...
A country spends billions occupying other nations...
But complain about spending on healthcare reformations.
***
While our country sends men into space and the moon...
A family in the ghetto doesn't eat well at noon...
I wonder if all of this is part of His plan...
The rich man's private plane safely lands.


~Jonmicol~