Health-Wellness | Now Word Covenant Church

MENTAL | PHYSICAL | SPIRITUAL

It’s your future. be there happy & healthy

The NWCC Health and Wellness Ministry enthusiastically and compassionatley use our gifts to preserve life and enhance the emotional, physical, and spiritual wellness of everyone we encounter.

Mission

We exist to reach, teach, and train our community about healthy living so we can impact the overall health of those in the Body of Christ.

Vision

Provide opportunities for a healing and caring community where each can seek to become a whole person in Christ and be a vital center for Spiritual, Physical, and Metnal Growth. To honor our bodies as a gift from God and temple of the Holy Spirit.

Scripture

Romans 14:14-18: I know and am convinced on the authority of the Lord Jesus that no food, in and of itself, is wrong to eat. But if someone believes it is wrong, then for that person it is wrong.

15 And if another believer is distressed by what you eat, you are not acting in love if you eat it. Don’t let your eating ruin someone for whom Christ died.

16 Then you will not be criticized for doing something you believe is good.

17 For the Kingdom of God is not a matter of what we eat or drink, but of living a life of goodness and peace and joy in the Holy Spirit.

18 If you serve Christ with this attitude, you will please God, and others will approve of you, too.

May: Cardiovascular Vitality & Physical Fitness

Blood Pressure Prevention & Management

Understanding the mechanics of blood pressure is vital for prevention. Blood pressure is the force of blood pushing against the walls of the arteries. Over time, high pressure can damage these vessels, leading to heart disease and stroke.

The Power of Prevention

Prevention focuses on maintaining arterial elasticity and reducing the workload on the heart. Adopting specific lifestyle modifications can significantly lower the risk of developing hypertension.

Sodium Reduction: Excessive sodium causes the body to retain fluid, increasing blood volume and pressure. Aim for less than 2,300 mg per day, with an ideal limit of 1,500 mg for those with elevated levels.
Potassium Intake: Potassium helps ease tension in blood vessel walls and lessens the effects of salt. Foods like spinach, sweet potatoes, and bananas are essential.
Stress Mitigation: Chronic stress contributes to sustained elevations in heart rate and constricted vessels. Integrating “Heart-Centered” mindfulness or deep-breathing exercises can provide immediate physiological relief.
The DASH Eating Plan: The Dietary Approaches to Stop Hypertension (DASH) is a proven nutritional framework emphasizing fruits, vegetables, lean proteins, and low-fat dairy.

Monitoring and Awareness

Knowing your numbers is the first step in prevention. Regular screenings are necessary because high blood pressure often presents no visible symptoms, earning it the title of the
“silent killer”:

Normal: Less than 120/80 mmHg.
Elevated: 120–129 systolic and less than 80 diastolic.
Hypertension Stage 1: 130–139 systolic or 80–89 diastolic.

Educational Disclaimer
This information is provided for educational purposes only and is not intended to diagnose,
treat, or replace professional medical advice.

Cardiovascular Vitality & Physical Fitness

Managing Hypertension through Aerobic Activity

Consistent aerobic exercise strengthens the heart, allowing it to pump more blood with less effort. This reduction in force decreases pressure on the arteries. Research suggests that regular moderate-intensity activity can lower systolic blood pressure by an average of 5 to 8 mm Hg.

The Recommendation: Aim for at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking or swimming) per week.
The Impact: Regular movement helps maintain a healthy weight, which is a primary factor in blood pressure control.

Developing Functional Fitness

Functional fitness focuses on exercises that mimic real-life movements—such as lunging, squatting, and reaching. These exercises train muscles to work together, preparing them for daily tasks and ensuring long-term physical independence.

Key Benefit: Enhances balance and coordination, reducing the risk of injury during daily activities.
Application: Incorporating bodyweight squats or wall push-ups builds the strength necessary for standing up from a chair or carrying groceries.

Credible Resources for Further Reading

For verified medical information and guidelines, utilize the following resources:

American Heart Association: High Blood Pressure Information
Mayo Clinic
Centers for Disease Control and Prevention (CDC)

NWCC Health + Wellness Events

At Now Word Covenant Church (NWCC), our Health and Wellness Ministry is committed to supporting the whole person—spirit, mind, and body. Throughout the year, we host a variety of health-focused events, workshops, and community activities designed to educate, encourage, and empower individuals and families to live healthier lives. From awareness months and wellness discussions to fitness activities and health screenings, these events provide practical tools and faith-centered guidance for caring for the body God has entrusted to us.

Click the buton below to view upcoming Health and Wellness events and opportunities to participate.

Upcoming Health + Wellness events

RECIPE OF THE MONTH

Mediterranean Quinoa Bowl

This nutrient-dense meal focuses on the Mediterranean Diet framework, which is clinically recognized for its ability to improve cardiovascular outcomes.

Key Ingredients & Benefits:

Quinoa: A complete protein high in fiber that aids in cholesterol management.
Chickpeas: Provides plant-based protein and potassium to help balance sodium levels.
Extra Virgin Olive Oil: Rich in monounsaturated fats and antioxidants to support vascular lining.

Preparation Overview:

Base: Fluffy cooked quinoa.
Texture: Diced cucumbers, cherry tomatoes, and red onion for hydration and crunch.
Protein: One can of rinsed chickpeas.
Dressing: A simple whisk of extra virgin olive oil, fresh lemon juice, and dried oregano.

Turmeric Ginger Salmon w/ Roasted Broccoli & Sweet Potatoes

Energizing Pineapple Ginger Smoothie

Chickpea & Sweet Potato Grain Bowls

What We Do

We provide meaningful education, programs, and activities that address the health issues of the NWCC family and surrounding community that ultimately enhances growth as Christians.