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Key lifestyle changes can help patients cope with diabetes

Small daily choices make a big difference in one’s health

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Dr. Marcy Oppenheimer (Courtesy photo)

One Tuesday evening after my family finished dinner, I noticed my grandmother sitting on the couch, sweating more than usual. The family room wasn’t hot, and she hadn’t eaten a lot of salty food that day, so seeing her like that made me worry. 

My grandmother, Shirley Mitchell, is a 72-year-old who lives with Type 2 diabetes, and moments like this, when her blood sugar gets dangerously low, can happen without warning. Watching her reach for her glucose tablets reminded me how serious her condition is.

Each day, millions of people living with diabetes face a choice that can either play a role in protecting their health or putting it at risk– namely, what they eat. Nationally, 12 percent of the population lives with diabetes, according to the Centers for Disease Control. In D.C., nine percent of residents are known to have diabetes, with likely many more undiagnosed, said Dr. Marcy Oppenheimer, a family medicine doctor who practices in Northeast D.C. 

“It’s super common, especially as you get older,” she said, estimating that 15 to 20 percent of her patients have diabetes, and another 20 percent have pre-diabetes, where blood sugar is higher than normal but not yet at the level to trigger a diabetes diagnosis. 

What is diabetes?

Diabetes is a long-term condition that affects how the body controls blood sugar. When blood sugar levels are not managed properly, they can rise too high and cause serious damage to the body. This happens when the body does not make enough insulin or cannot use insulin correctly, which means sugar stays in the blood instead of being moved into the body’s cells where it’s needed for energy. 

Having high levels of sugar in the blood over long periods of time causes damage to just about every body system, said Oppenheimer. “It can pretty much cause any part of your body to start failing over the long term, if you have high sugar for a long time.”

While food isn’t the only factor that affects diabetes — genetics play an even bigger role — certain foods can worsen diabetes by spiking the amount of sugar in the blood. 

What foods should you eat if you have diabetes? 

Healthy food choices play a major role in helping people with diabetes manage their condition. Foods such as vegetables, whole grains, lean proteins like fish and chicken, beans, nuts, and healthy fats digest slowly and provide steady energy. These foods help prevent sudden spikes in blood sugar, which are dangerous for people with diabetes. 

Many people with diabetes learn that planning meals, watching portion sizes, and choosing healthier options can make a big difference in how they feel each day.

“I had to slow down and pay attention to what I ate because everything affected my sugar levels,” says Mitchell.  

Even small choices, like drinking a lot of soda or eating too much white bread, can cause blood sugar levels to rise quickly, said Oppenheimer. 

Which foods can increase the risk or harm of diabetes?

Unhealthy food choices like these can seriously harm those with diabetes. Sugary foods such as candies, cake, cookies, and sweetened drinks cause blood sugar to spike quickly. Processed foods, white bread, and fast food are also harmful because they can be high in unhealthy saturated fats and refined carbohydrates. 

When these foods are eaten often, they can lead to weight gain and they make diabetes harder to control and increase the risk of long-term health problems, said Oppenheimer.

Over time, poor eating habits that lead to prolonged high blood sugar can lead to heart disease, nerve damage, kidney problems, and even vision loss.

“Basically, diabetes is an all-body condition or disease, and it just varies from person to person in how it affects you,” said Oppenheimer. “If you have uncontrolled diabetes, it definitely has a negative impact on both your daily life and your long-term health.”

Anyone with diabetes can develop serious complications like blindness — or diabetic retinopathy — and the risk factors are higher for Black, Latino and American Indian or Alaska Native groups, according to the CDC.

What you or a loved one can do to manage diabetes

Mitchell warns others not to ignore the impact of food on their health. “Don’t ignore your health,” she says. “Fix your problems early before they get worse.” 

Making lifestyle changes is key because, after all, diabetes changes your entire lifestyle, says Mitchell. “Walking throughout the day has helped me feel better.” 

Daniel Dow, a middle school coach at Friendship Blow Pierce Elementary & Middle School in Northeast D.C. who also has diabetes agreed with Mitchell. 

“Don’t wait to change your habits, start right away,” he says. “I learned that what I eat before practice affects my sugar for the whole day.” 

Mitchell’s and Dow’s experiences show that small daily choices can make a big difference in one’s health. By paying attention to what you eat and how your body responds, you can prevent problems before they get worse. Starting healthy habits early can help you stay strong, focused, and in control of your well-being.

(This article was written by a student in the journalism program at Bard High School Early College DC. This work is part of a partnership between the Washington Blade Foundation and Youthcast Media Group, funded through the FY26 Community Development Grant from the Office of D.C. Mayor Muriel Bowser.)

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District of Columbia

D.C. Council approves increased funding for Mayor’s Office of LGBTQ Affairs

Increase attached to 2027 budget bill

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D.C. Mayor Muriel Bowser at the 2024 Pride month flag raising ceremony at the Wilson Building. (Washington Blade photo by Emma Hanna)

The D.C. Council on July 14 gave final approval for the city’s fiscal year 2027 budget that includes an amendment calling for increasing the number and size of funding grants that the Mayor’s Office of LGBTQ Affairs provides for local organizations providing services for the LGBTQ community.

The amendment, called the “LGBTQ Community Grant Amendment Act of 2026,” was introduced earlier this year by D.C. Council member Zachary Parker (D-Ward 5), the Council’s only gay member.

The D.C. LGBTQ Budget Coalition called the Parker amendment “a historic measure that establishes the District’s most sustainable model for a vehicle for investing in LGBTQ communities.”

The Council approved the version of the FY 2027 budget bill with the attached Parker amendment in its first of two required votes on June 9. Shortly after voting unanimously to give final approval of an earlier version of the two-part budget measure on July 7 that includes the Parker amendment, the Council sent the bill to Mayor Muriel Bowser for her signature.  

Bowser has expressed strong opposition to several provisions in the $22 billion budget measure passed by the Council that are unrelated to the Parker amendment regarding the Office of LGBTQ Affairs. The mayor has yet to say whether she will sign, veto, or choose not to sign the bill.

The latter option would allow the bill to become law if Congress does not choose to overturn it during its required 30-day legislative review period for all D.C. bills. Political observers believe the Council will vote to override a veto if Bowser chooses to veto the bill.

When contacted by the Washington Blade on July 22 to determine where the mayor stands on the budget bill, mayoral spokesperson Daniel Gleick said only, there was “no update on the budget just yet.”

Among other things, the Parker amendment calls for the Mayor’s Office of LGBTQ Affairs to issue a $980,000 grant in FY 2027 to a private, nonprofit organization in partnership with the office “for the purpose of supporting programs that promote the welfare of the lesbian, gay, bisexual, transgender, and questioning community.”

It would allocate $680,000 of that funding total from existing funds from the city’s community affairs grants program and calls for $200,000 in newly appropriated funds.  

It says the organization selected would also initiate its own fundraising effort to expand the amount of funds beyond the amount the office would provide, enabling it to provide larger grants to a greater number of local LGBTQ organizations.

“The legislation arrives at a critical moment, as LGBTQ-serving organizations face unprecedented uncertainty,” the D.C. Budget Coalition said in its comment on the Parker amendment. “Growing demand for services is colliding with shrinking resources, federal attacks on LGBTQ programs, and ongoing threats to local funding streams,” the coalition’s statement says.

In what some observers have called a highly controversial action; the budget bill approved by the Council reverses and restores millions of dollars in budget cuts proposed by Bowser in the budget she submitted to the Council earlier this year.

Among other things, the Council’s budget preserves the current level of funding for housing vouchers, childcare, paid family leave, and other programs slated to be cut in the mayor’s proposed budget, according to a report by the Washington Post.

Bowser points out that the Council approved budget bill calls for using $150 million from the city’s reserve fund, which she and others have said could put the city in jeopardy in future years. The mayor has said the cuts were needed to prevent a major funding shortfall brought about by the action by Republicans in Congress to cut the city’s budget by over a billion dollars.     

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District of Columbia

Is the Metro safe for riders?

WMATA says crime dropped 37 percent on system in 2025

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(Washington Blade photo by Michael Key)

I was inside Benning Road train station in April waiting for my train with two friends on the way to school. It usually took me 25-30 minutes to get from Benning Road Station to school at Congress Heights. As I waited for the train, I kept noticing that every train that got to five minutes away would disappear from the Metro screen before it got to my stop. 

I found out from one of my friends that a Metro work vehicle had crashed into a train at Metro Center and that all trains were now delayed. While my friends were able to call their family to pick them up, I had no such luxury. The train was my only option. It took me more than an hour to get to school. I missed my first period because of it and had to make up my work later in the day. I was marked absent because when a student misses one class, they’re marked absent for the day and an email is sent to their parents. I felt irritated knowing that I had to deal with all of these problems that weren’t even my fault due to an incident that happened on a different side of town. 

The incident at Metro Center isn’t the only incident that I have experienced on the subway. I have experienced kids fighting and almost pushing me on the tracks, massive delays because a woman was passed out on the train and Metro police pulling out their assault rifles and arresting someone in the station, which caused people to panic and start running.  

I later learned the crash that led to me being late to school caused 11 injuries to people who were on the train, according to media reports. And the Metro has experienced other dangerous incidents this year. A man was beaten so badly on Cinco de Mayo that he needed staples in his head and another man was beaten to death by a stranger at the Addison Road station

However, I’ve never experienced any incident that has led to me getting hurt, nor actually seen anyone get hurt.  

So, is the Metro safe? 

Metro experienced the lowest crime rate in its history in 2025, the Washington Metropolitan Area Transit Authority said. The crime rate decreased by 37 percent in 2025 compared to 2024. 

Last year, the Metro Transit Police Department increased enforcement efforts department-wide by more than 25 percent, Metro said. WMATA said it is in the process of installing upgraded video systems on our 6000 and 7000-series rail cars, which make up most of the cars in the system. This new camera system allows for live video access to rail cars from Metro’s Integrated Command and Communications Center.

Asked if he felt unsafe using the Metro, Dr. Aruna Rajam, a teacher at Bard High School Early College DC and George Washington University, recalled being on the train with a man who was smoking weed and yelling.  

“It didn’t turn physically violent, but it was alarming and made me feel like the situation could go sideways quickly,” said Rajam, who takes the train to both of his jobs, traveling day and night. 

Incidents like these are what make Rajam feel unsafe occasionally when he is riding the subway at night: “Late at night — like my 8:45 ride from Foggy Bottom to Springfield — it’s a different atmosphere.” 

Jayden Payne, a rising sophomore at Bard, worries even more. 

“There was a man who seemed intoxicated, moving around his phone, pretending it was a gun-all up in ladies’ faces,” he said in an interview. 

When asked if he would recommend the subway to others, he gave a firm “no” due to all of the incidents that he has heard about that have happened on the Metro. 

Erin Bray, who graduated from Bard in June, recalled an incident when a man brought a gun on the train when she was on it. Asked if she felt safe on the subway, Bray said: “No, because there’s not enough security and people keep bringing [weapons] on there.” 

Metro said it launched a Safety Risk Reduction Plan to improve riders’ safety and employs several other safety tactics, including Safe Passage patrols to help students in D.C. get to and from school safely. 

While all of the people interviewed said that they saw or experienced an uncomfortable incident, Metro said it is increasing its security and safety protocols. 

WMATA data coincides with what one of my interviewees said about his experience on Metro. 

“I feel safer now than I felt riding the Metro today than I did 10 years ago,” Dr. Samuel Slattery, a social science teacher at Bard High School Early College, said.  

He spoke of his experience with the Southeastern Pennsylvania Transportation Authority subway in Philadelphia in comparison: “… That’s what an unsafe train system feels like,” Slattery said. 

The week before he was interviewed in May, Slattery said he was on SEPTA and there was a woman “eating beans off the floor of the train,” a homeless man “passed out in the middle of the train,” and a mentally ill woman yelling in his and other passengers’ faces that, “‘Jesus was watching her’ and the rest of us were in contact with demons.” This incident agitated Slattery so much that he said, “Screw this” to his friend and decided to pay extra for an Uber.

Metro riders who want to report an incident or safety concern can call Metro Transit Police (MTPD) at 202-961-2121 or text MYMTPD (696783). Metro also posts a daily Crime Blotter on its website where the public can see the calls MTPD responded to on a given day.  The Crime Blotter can be found here: https://www.wmata.com/about/transit-police/crime-stats.cfm 

Christian Jennings, a 2026 graduate of Bard High School Early College DC, is a rising freshman at North Carolina State University, where he plans to major in nuclear engineering. He worked with journalist-instructors at Youthcast Media Group on this article. 

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District of Columbia

Wanda Alston Foundation announces passing of founding executive director Brian Watson

D.C. activist praised as “passionate advocate” for homeless LGBTQ youth

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Brian Watson in 2008. (Washington Blade photo by Henry Linser)

The Wanda Alston Foundation, which provides housing and support services for homeless LGBTQ youth in the D.C. metro area, announced on July 20 that its founding executive director, Brian Watson, has passed away.

In a statement the Alston Foundation called Watson “one of Washington, D.C.,’s most passionate advocates for LGBTQ+ youth experiencing homelessness.”

Neither the statement nor others who knew Watson have disclosed the cause of death or his age. Longtime LGBTQ community activist Rayceen Pendarvis said she heard only that Watson’s passing followed “a long time illness.”

“The origins of the Wanda Alston Foundation can be traced to a meeting convened by then-Mayor Anthony Williams at the request of Wanda Alston, the Mayor’s Director of LGBTQ Affairs,” the statement says.

“During that meeting, Brian spoke powerfully about the growing crisis of homelessness among LGBTQ+ youth in the District of Columbia and the urgent need for dedicated housing and support services,” it says. “His advocacy helped crystalize a vision that every young person deserves a safe place to call home.”

The statement points out that following Alston’s untimely death, Watson joined other community leaders “to transform that vision into reality by establishing the Wanda Alston Foundation in her memory.”

It says that today the Alston Foundation “proudly carries forward the mission Brian helped create by providing emergency and transitional housing, counseling, workforce development, life-skills training, and other supportive services that empower LGBTQ+ youth to achieve stability, independence, and hope for the future.”

Watson’s LinkedIn page says he served as executive director of the Alston Foundation from July 2013 to March 2014.  The Washington Blade reported in April 2014 that the Alston Foundation announced in a March 11, 2014, statement that Watson had resigned to “pursue other opportunities.”   

His LinkedIn page shows he worked for or with in a supporting role three local nonprofit organizations since leaving the Alston Foundation, including serving from February 2019 to November 2019 as a Methamphetamine Services Specialist for the D.C. group HIPS, which provides services for drug users and sex workers.

According to his LinkedIn page, from October 2014 to “present,” he also served as Chief Innovation Officer for the Propel Foundation, Inc., which he described as a “501c3 nonprofit organization founded in D.C. that works to strengthen nonprofit organizations through fiscal sponsorship and capacity building.”

A Facebook posting by his brother, Vidale Watson, says his family will be making arrangements for a memorial service and will share the date, time, and location once the details have been finalized.

“There are no words to describe the heartbreak our family is feeling,” Vidale Watson wrote. “While we are grateful for every prayer, kind word, and act of support we’ve received over the past week, this loss is still incredibly fresh.”

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