BIDII is dedicated to educating the African Caribbean community on matters of health and well-being to stimulate our collective prosperity.
With great information available on food, health and beauty, Bidii aims to encourage a better and healthier lifestyle for both men and women.
This supplement on health is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a trusted health advisor for any questions you may have regarding any specific medical conditions.
Credits:
Editor: T. Prendergast | Publisher: Bidii Ltd Graphic Design: D. Palmer
Herbal Allies to Relieve Anxiety and Insomnia Our Health
Women often play a multi-faceted role in modern society. Many of us are tasked with the responsibility of caring for others, with little time left for ourselves. Many women are single parents and the sole providers for their families. In addition, the expectations that others place on us (or that we place on ourselves) can leave us feeling overwhelmed.
It is no wonder, then, that the pressures of life can often lead to anxiety and insomnia. In this article, I’ll mention orthodox treatment (what your GP would prescribe) and then I’ll describe some natural treatment options for anxiety from an herbalist’s perspective.
What is Anxiety?
According to the NHS website, anxiety is “a feeling of unease, such as worry or fearful thoughts that can be mild or severe”. Chronic anxiety can be a fear of the unknown, vague or irrational feelings of dread. Anxiety is the main symptom of a group of anxiety-related disorders, which include phobias and panic attacks. There are an estimated 3 million people in the UK with a diagnosed anxietyrelated disorder.
What is Insomnia?
You have insomnia if you habitually find it difficult to sleep. You may be able to get to sleep, but wake up several times during the night or find that you wake up early and cannot go back to sleep. As a consequence, you may still feel tired during the day. You may be irritable and have difficulty concentrating.
Treating Anxiety and Insomnia with Drugs
Benzodiazepines are psychoactive drugs, meaning they alter the way you think and feel by changing how your brain cells communicate. In the UK, I2 million prescriptions every year are written for the most commonly prescribed Benzodiazepine, Diazepam, also known as Valium. Benzodiazepines were introduced to the pharmaceutical industry in the 1960s. Soon after, they were extensively prescribed for anxiety and insomnia. By 1975, the highly addictive nature of benzodiazepines had been acknowledged by the medical community. In response, their usage was reduced to a maximum of four weeks to
prevent patients from becoming dependent on them. Despite this, the abuse of and dependency on benzodiazepines is common. There are currently 1.5 million Benzodiazepine addicts in the UK. Ironically, symptoms of long-term use are the very symptoms they were created to alleviate: anxiety, depression and insomnia.
Beta-blockers have a different action to Benzodiazepines. Beta-blockers help to alleviate anxiety symptoms by reducing blood pressure and heart rate. They are designed to give rapid relief for brief, shortterm anxiety. They are often prescribed for phobias and performance anxiety, i.e., public speaking or sitting exams. They reduce the nervousness, sweating and trembling that these events can cause.
Treating Anxiety and Insomnia with Herbs
Now, let’s have a look at some plant remedies for anxiety and insomnia. Plant remedies are safe and non-habit forming, so there are no issues with addiction. There are 3 categories of herbs that are indicated for anxiety and insomnia. These are nervine tonics, sedatives and hypnotics. Sedative and hypnotic are old-fashioned terms we still use in herbal medicine to describe an herb that is a relaxant (sedative) and an herb that helps to induce sleep (hypnotic) - nothing to do with hypnotism! Herbs can fall into one or more of these categories. Let’s take a look at some of these herbal remedies (along with their Latin names for clarification).
Oat seed (Avena sativa) is a nervine tonic. Nervine tonics strengthen the nervous system by feeding and fortifying nerve tissue and their protective sheaths. Nervines build a strong foundation for mental health and stability by nourishing and rebuilding a depleted nervous system. Oat seed, with its fresh milky latex, is the best remedy in this
category and is an invaluable part of any formula.
Scullcap (Scutellaria laterifolia) is another valuable nerve tonic that pairs well with Oat seed. It is also a sedative (relaxant). Sedatives calm the central nervous system, reducing tension, excitability, hyperactivity and restlessness.
Lemon Balm (Melissa officinalis) is a mild, sedative herb that gently lifts your mood and is effective for the mild depression that you can often experience during periods of sleep deprivation. It is not a hypnotic herb, but it helps to promote a calm focused state of mind.
Vervain (Verbena spp) is a nervine tonic. It is rather bitter, but it can be taken as a tea sweetened with some honey. It is also a mild sedative that encourages relaxation. It is especially useful for recovery from the fatigue of long-term stress.
Lavender (Lavandula off) is a gentle and fragrant sedative nervine. Simple infusions during the day do not induce sleep but promote relaxation. In the evening, adding either an infusion or the essential oil to a bath is an effective way to make the most of Lavender’s soothing effects.
Passionflower (Passiflora incarnata) is a gentle sedative and hypnotic herb that induces a natural sleep without that drug-like, groggy after effect.
Chamomile (Matricaria recutita) This is probably one of the best-known herbs with a reputation for promoting calmness and a sense of wellbeing after a long stressful day. It is primarily a nervine sedative with mild-to moderate effects on the nervous system with the ability to promote sleep.
How to Create Your Own Bespoke Tea Formula
Choose 2 or 3 herbs to create your tea formula. Think about the effect you want to achieve. A combination of sedative, tonic and hypnotic herbs will cover all bases. Put ½ teaspoon of each herb into a cup. Pour on boiling water and let steep for 15 minutes. Strain and drink with a little honey or sugar if desired. Drink a cup as needed. This is usually 3-4 times daily.
Finally …
Take an honest look at your life. Taking herbs alone, will not create the change you are seeking. Identify the situations and events that are causing your anxiety and/or insomnia. Are any of these situations within your control? Do you have bad habits that are contributing to these issues? Make some positive changes today to support a healthier lifestyle.
Patricia Ferguson Medical Herbalist
www.greenleavesherbalhealth.co.uk
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Transforming Rest
In today’s fast-paced world, quality sleep is often overlooked. But not for Zindika, the founder of The Sleep Club Sunday. In this exclusive Bidii interview, Zindika shares how her innovative approach to relaxation and improved sleep patterns is reshaping daily habits and promoting long-term wellness.
From bedtime routines to stress reduction techniques, Zindika discusses the profound connection between sleep and overall health, offering practical advice on how small changes can lead to lasting lifestyle improvements.
Q: What is the importance of sleep in our lifestyles?
A: I discovered the importance of sleep from my own experiences. After having a few life challenges that can put you in distress: redundancy, a breakdown of a relationship, or a bereavement, all lead to stress and can affect your sleep pattern.
My meditation practice helped me most. Over the last few years, I’ve been on a mission to help people rediscover the beauty and benefits of sleep. The benefits of sleep for me are how it heals, and sleep is all about repairing and restoring from each day. When you sleep, it boosts and increases your immunity and, of course, energy. If they are not sleeping well, many people notice their energy flagging. They can’t work and are tired all day, falling asleep at the wrong time. So, there are so many benefits to sleeping, and that is why we need it!
From my perspective, the beauty is that nature’s given you one-third of your day to sleep. Yet, still, people say they struggle to find time to sleep. It’s free and natural. You have 1/3 of your day to sleep and they recommend that you sleep between 7 to 9 hours on average. People don’t always get that, and that will affect your lifestyle. For me, beauty also connects to the natural cycles of the universe; day and night connect us to the moon
As women, we’re very much connected to the moon cycles in the night and the energies that go along with them. If we’re not sleeping, then, we’re actually not taking the benefits from those energies. When we’re not in sync with all these things, we really miss out on what can heal us and help us, particularly, when people are not well. Sleep is a big boost for the immune system. If your immunity is low, you need to also check your sleep.
It’s vital that we connect to a sleeping cycle: the circadian rhythm, which is the body’s internal clock, and the secretion of the hormone melatonin, which alerts us to sleep and to wake up full of energy with a boost from the sun. These things are connected in terms of universal cycles. When we’re not sleeping, we don’t get those benefits.
In terms of sleep patterns, statistically, black/ ethnic people are more likely to do night shifts, which affects changes in sleep patterns. In addition, workplace stress and racism are expected to affect individuals’ mental health, sleep and well-being.
Stress is one of the biggest things that can affect sleep, and people know they are overstressed when they have difficulty sleeping and are struggling with grief, relationship problems and other distressing life events. When stressed at work, people tend to overwork and under-sleep. Very soon, they’ll find that affects their health and ability to cope at work.
Q: If people are struggling with ongoing stress, how can they improve their quality of sleep?
A: There are many different things, but we must pay specific attention to relaxation. I started the Sunday meditation group during the pandemic
when many people were highly stressed. Now, we’ve upgraded to the online Sleep Club Sunday and, hopefully, will soon have an actual space for people to come in, not just to do the meditation but to access other information about sleep.
The group’s motto is, of course, “relax on Sunday, happy Monday.”
Statistics show that Monday is the day everybody dreads as they go back to work, especially if they don’t like their jobs. The practices we do, help you really relax on Sunday and take that relaxation into your Monday and, hopefully, the rest of the week. You learn meditation mindfulness practices within that group that you can do at home to support you in times of stress.
Creating a good sleeping pattern, such as winding down before sleeping, is essential. Creating the right sleeping pattern, like switching off the bright lights and any tech that makes you overactive, is improving your sleep hygiene.
Herbal teas are good, and I use camomile. There’s lavender as a tea and essential oil, too.
Q: Does a person’s sleep pattern change over time as we age?
A: It is recommended for sleep in terms of age, as you get older, people 50 and over usually require less sleep. Babies and children need the most sleep, 12 hours or more. When children are young, you tend to make sure they get to bed early. Young people tend to sleep a lot as they use up more energy and expel so much energy during the day that they need 10 or more hours. You probably spend less energy as you get older, so you don’t need as much sleep, and your pattern will change as you get older. The recommendation for a healthy adult is 7-9 hours, and older people
who are not very active may only need 7 hours.
If you are getting too little sleep, you need to relax to sleep. People don’t get to sleep because their minds are still overactive and thinking about the problems and the day’s events, and this affects their ability to wind down and sleep.
So that’s why Sleep Club Sunday is my mission: to help people get back into the practice of relaxing and going to sleep for a recommended number of hours. When you do this, your body starts to support you in returning to a healthy sleep pattern.
For more info, visit: http://meditateandgrow.com
Nourishing Ourselves
Plant-Based Eating and Self-Care in the Black Community
By Lydia Okoibhole @lydiaeatsvegan
Attending family gatherings is always an interesting experience for me. Although my immediate family are (now) very understanding and supportive of my choice to be vegan and eat plant-based, which for me means eating no animal products, I often get confused looks and a barrage of questions about my choice from my extended family, my aunties in particular.
Questions like “What do you actually eat?”, “What about finding your future husband?” and most frequently, “Why would you do that?!” To be honest, I understand the questions. Many Black people see eating plant based as foreign to many of our communities where
food is more than just sustenance; it’s about culture, history and community. However, as a vegan and someone who eats exclusively plant-based, I agree with this sentiment. I too believe that food is culture, history and community - and believe eating plant-based supports this idea.
In this article, I will be using the term plantbased to refer to the diet and lifestyle that primarily consists of foods derived from plants. This includes things like fruits, vegetables, whole grains, nuts, seeds, and beans - while avoiding animal products like meat, dairy, and eggs. To me, plant-based eating is aligned to the way many black communities traditionally and currently eat. Diets like the Ital diet in Jamaica and foods like moi moi in Nigeria or acarajé in Brazil are rooted in culture and tradition, using wholefood plant-based ingredients and focused on nourishing the body.
That is what self-care is to me. Eating a plant-based diet is not just about eating in a different way. It’s about making a decision to reclaim my health and honour my roots, while making choices that align with the ethics of equity, no harm and justice. It also means making choices that nourish my body, mind, and spirit. And most importantly, it doesn’t
mean giving up the flavours and traditions I love. It just means redefining them.
Food as a Form Of Self-Care
When people think of self-care, we (as a society) often jump to spa days, travelling or going on walks. Don’t get me wrong, I love all of the above; however, I really do believe that one of the most important and radical acts of self-love we can do for ourselves, is to be intentional about what we put in our bodies. The unfortunate reality is that conditions like Type-2 diabetes, heart disease and hypertension are very common in Black communities around the world and a lot of this is linked to diet.
Diets high in processed foods, refined sugars, and unhealthy fats contribute to an increased risk of getting these conditions. By embracing a plant-based diet rich in whole foods such as leafy greens, legumes, nuts, and whole grains (https://bit.ly/4bg62G7) 1, foods we already have in abundance in our traditional diets, we can help reduce the risk of getting sick and
heal from the inside out.
As mentioned earlier, plant-based eating is not foreign to Black communities, both in the past and present. Across Africa, the Caribbean and the Black diaspora, the base of many traditional meals are plants: grains, beans, leafy greens and vegetables. From Ghana’s red-red stew (a tomato and blackeyed pea dish), plantain, which we all love, and Jamaica’s ital food (a plant-based diet rooted in Rastafarian beliefs), plant-forward eating has always been part of our heritage. The modern, Western diet which is high in processed foods, sugar, and meat, is a recent shift, and it is causing harm to the community.
Embracing a plant focused diet, does not mean we are erasing our cultures. I would argue that it means we are going back to our roots. There are so many cultural foods that don’t require meat and so many alternatives out there, which we can use to recreate traditional recipes. The possibilities are truly endless, and they don’t sacrifice flavour.
Seasoning has and always will be important to the Black community, wherever we are, and that definitely does not stop when we go plant-based.
Eating plant-based and the emotional and mental benefits
As well as eating plants being good for our physical health, I also believe that what we consume affects our mental and emotional health and there’s evidence to support this. Research has shown that diets high in processed foods and refined sugars can contribute to increased anxiety and depression, while whole, plant-based foods support the production of serotonin and dopamine - neurotransmitters essential for emotional well-being (https://bit. ly/4bi6UKc)2. Omega-3 fatty acids found in foods like flaxseeds and walnuts have been linked to reduced symptoms of depression, while leafy greens and legumes provide folate, which plays a role in mental health regulation (https://bit.ly/4blxIcr)3
I personally noticed a shift in how I felt after eating exclusively plant-based. Not only did my actions align with my ethics and worldview, but I also just felt better. I felt lighter and healthier and noticed that I no longer felt sluggish and heavy after eating a meal. I am, absolutely, not the perfect wholefood plant-based vegan, and I do enjoy a vegan burger on occasion - but to me, self-care is about knowing when to pause and listen to our bodies. Our bodies know what we need and when we need it, and I personally feel like my relationship with my body and with food has gotten better, since going eating plant-based. It’s also important to say that making the shift doesn’t have to be all or nothing; small, intentional changes can also have a huge impact on your health, your body and your mindset.
Self-Care Beyond What You Eat
Although I’ve focused on eating plant-based as a form of self-care, as someone who also considers themselves an ethical vegan, my
choices extend beyond what I eat. At the core of veganism, the message is being kind and showing empathy and I believe that extends to ourselves. Unfortunately, we live in a world that is tough, especially for Black people. We often have to navigate situations that no one but us truly understand. The stress we carry, from generational trauma to systemic racism, makes self-care a necessity and where possible, I think we need to prioritise finding time and space to look after ourselves. I know it isn’t easy and will really depend on our life situations, but here are a few things I try to do for myself for self-care:
Rest. Choosing to take a break and rest, especially when you can feel your body calling you to do it, is one of the best feelings. Rest isn’t just sleep either. It’s choosing to pause and take time for yourself in whatever way feels right for you. Slowing down is a form of resistance.
Mindfulness. I am a huge fan of journalling. I set myself the challenge of writing every morning and evening to set my intentions for the day and reflect on how it’s gone. I have found it a really useful exercise for reflection, and it’s a practice I hope to keep up.
Movement. This is really important to me and has been for the last few years. A walk in the morning or evening always makes me feel good. I also try and stretch at least once a day and running has become my primary choice for movement. Movement releases stress and there are lot of options out there, so you can find something that works for you.
Community. I have thrived since finding my people and I really believe that we, as humans, need community. Finding people who support you, uplift you, hear you and embrace you, is key to caring for yourself. Connection and community are so important for us to be our best.
Self-care is not about being perfect, but it’s about doing what works for you and where possible, prioritising your needs. There are so many ways to do this, like some of the things listed above. We can only do our best,
but figuring out a way that works for you is a great way to show yourself some love.
At the end of the day, eating more plantbased foods is about making choices that work for you. It doesn’t have to be all or nothing, and it’s okay to take it one step at a time. Maybe it starts with swapping out meat for a plant-based protein in one meal a week or trying a new vegan dish at a restaurant. Small shifts can lead to big changes in how you feel, both physically and mentally.
The goal isn’t perfection; it’s about feeling good in your body, having more energy, and taking care of yourself in a way that feels sustainable. Everyone’s journey is different, and that’s okay. If you’re curious, experiment with what feels right, and most importantly, be kind to yourself along the way.
Thanks for reading!
Here are some resources if you would like to learn more:
Books: Afro-Vegan by Bryant Terry Vegan Eats by Rachel Ama How Not to Die by Gene Stone & Micheal Greger.
Chefs and Influencers: @EatWithAfia, @RachelAma, @TabithaBrown, @SweetPotatoSoul, @EatsByWill
Documentaries: What the Health Forks Over Knives The Game Changers
Useful Links:
Plant-based diets and long-term health: doi.org/10.1017/S0029665121003748
The relationship between a plant-based diet and mental health: doi.org/10.1371/journal.pone.0284446
Nutrition and mental health: doi.org/10.3389/fnut.2022.943998
Join us as Bidii speaks with Ozohu Adoh, founder of Epara, the luxury skincare brand designed to nourish and protect melanin-rich skin.
Q: What are the needs/common issues of black women, when it comes to skincare?
A: Black women tend to suffer from hyperpigmentation. Hyperpigmentation is the overstimulation of melanin in the skin caused by trauma (e.g., scratching your acne leading to scarring), hormones, sun damage, etc. This is more pronounced in darker skin tones because the melanin in our skin transfers very quickly to areas of trauma or damage where melanin has been overstimulated. We also tend to suffer from dry skin, quite a bit, and this is not helped when we use overly harsh cleansers. These cleansers over-strip the natural oils from our skin and this leads to sebum overproduction.
Thereby causing an oily look whilst the skin is still quite dehydrated.
Q: What made you start your skincare line?
A: I started Epara (in 2017) because I was looking for solutions, to address my problematic skin, in the market and I couldn’t find any. I therefore was experimenting with African botanicals, when I stumbled upon a formulation that worked and let’s say the rest is history.
Q: What are the elements missing in mainstream skincare lines that do not cater for Black women?
A: From the problems identified above, it will be noted that the way to address these issues in women with darker skin tones should be carefully considered. An example will
be that most treatments in the mainstream for hyperpigmentation in black women are bleaching; that is, they lighten your skin unnaturally. Whilst we legitimately want to address hyperpigmentation, we do not want to lighten our skin to do so. And secondly, the actives in many of the skin lightening products are potentially damaging to the skin. It is problems like these in the mainstream offering that led to me creating this brand.
Q: What was your main objective when creating your skincare line?
A: I wanted to create a well-considered brand that women of colour could be proud of. I also wanted to create products that held up to their promise; that is, they work and do what they are intended to do.
Q: How would you suggest black women care for their skin?
A: I believe that black women should invest in their skin. I think before you even think of buying that expensive handbag, you should definitely make sure that your skin looks good. Because this gives you an inner confidence. Good skin also ensures that your make up sits better on your skin. The first step is for one to scrutinise your cleansers to make sure they are not too harsh. Once you get that right, you can then start to layer on other products that work well for your skin type or concerns.
eparaskincare.com @eparalifestyle
“Every morning is a new beginning, a chance to inspire, to be inspired, and to embrace the beauty of our journey.”
Book Reviews
The Story of Britain’s Black Nurses
by Kandace N. Chimbiri
With nurses being in many families, it is fitting to have a focus on the care they provide outside of the home. This book provides a great perspective that looks at nursing through stories from around the world, following black women who have shone bright in their courage, humility and skill.
It also gives us an understanding of the fight by black women to become nurses in Britain, where nursing was predominately occupied by middle-class white women. Many of these black nurses returned to Africa and the Caribbean, in colonial times, setting up black led nursing systems to give local women work opportunities.
Wonderfully illustrated with vibrant colours throughout, Kandace provides a historical
story entwined with great detail that offers an understanding of those who came before us and their strong legacy, not just in the modern UK health service but also their huge impact on the world stage.
This book can be enjoyed at home and as a resource for classrooms and school projects.
Dedicated Holistic Health Practitioner Jazzmin Fletcher has written a magical kids adventure picture book and educational short story inspired by her own travels in Zanzibar. Exploring the world of tropical fruits, nutrition, and community, Jazzmin uses stories to combine well-being and education; thus, giving
children an early love of wellness and introducing them to the concept of Holistic Health.
Proceeds from this book support a range of great community endeavours through fundraising; helping to build a local school in Zanzibar, The Wishful Institute Development of Education, and supporting charities such as United Palestinian Appeal (UPA), as well as the building of the Holistic Village & Wellness Centre in Zanzibar and across the tropics – in order to facilitate healing through holistic medicine and therapies.
People frequently navigate life on autopilot, neglecting stress, and then struggle to understand their lack of fulfilment.
1. Your “Normal” Becomes Toxic/Unhealthy
Chronic stress feels normal until burnout forces change.
2. Missed Opportunities for Joy
Life becomes routine, blocking out small pleasures.
3. Baggage Build Up
Unprocessed stress leads to sudden emotional outbursts.
4. Missed Signals
Your body sends warning signs, often ignored until illness strikes.
5. You’re Training Others How to Treat You
Accepting constant stress weakens boundaries and gives the perception that you are “strong” or “efficient”.
6. Lack of Creativity, Indecisiveness
Stress stifles problem-solving and innovation.
7. Relationships Become Transactional
Stress may lead to an attitude of “what can I get” instead of “what can I give.”
8. You Become a Ghost in Your Own Life:
Life feels robotic, lacking meaning.
The Vicious Cycle of Stress
Stress lowers serotonin (the happy hormone) & dopamine (the pleasure hormone) > Less joy & motivation
Less joy & motivation > Poor lifestyle choices
Poor lifestyle choices > More stress
More stress > Further serotonin & dopamine reduction
Cycle repeats > Increased risk of chronic illness.
What Happens to the Body During the Stress Response
• Glucose is released, increased heart rate, faster breathing
• Blood thickens, heightened senses
• You sweat more, pain is masked, initial
immune boost and, then, decline
If stress persists it can lead to:
• Chronic inflammation, which can lead to long-term illnesses
• Weight gain
• Weakened immunity, faster aging, more prone to anxiety, mood swings, cognitive decline
• Arteries clog faster, higher risk of heart disease, stroke
This is why it’s important to get off autopilot and break the cycle. For anyone with underlying conditions, it is especially important to manage stress to maintain healthy blood sugar levels; to keep your heart healthy; to boost your respiratory health and immune system; to maintain your mental health; and to improve your overall quality of life, avoiding constant medication adjustments to manage your condition. For anyone trying to lose weight and keep it off, managing stress is essential.
Breaking the Stress Cycle
The Gut-Brain Connection
A healthy gut means a healthy brain, and the reverse is also true, because they are linked.
Taking Action:
• Eat Omega-3 rich foods (nuts and avocado)
• Consume fermented foods (such as kimchi and kombucha)
• Limit high sugar (ultra-processed food, alcohol, junk food)
Stress throws your gut off balance, causing a range of digestive problems leading to issues like heartburn, stomach ulcers, inflammatory bowel disease (IBS), and food allergies.
It is, therefore, important to eat foods that maintain your gut health, especially if you already have any digestive issues, or are peri/menopausal.
Vagus Nerve Activation
Activating the vagus nerve gets us out of “fight or flight mode” quickly, reducing the impact of stress on the body.
Taking Action:
• Gargle, hum, or chant
• Take a cold shower if possible
• Do deep, slow belly breathing
• Get a massage
Sustained Energy
When you are caught up in the stress cycle, your body runs on adrenaline - requiring you to be alert. This may tempt you to quick fixes like caffeine, or other stimulants, to help you stay focussed and productive. Relying on caffeine and sugar keeps the body in a stress loop. Women are more affected by poor diet. When you learn how to manage stress, e.g., give your body nutritious foods, limit sugary and ultra-processed foods and get quality sleep, you will manage the stress cascade better without the need for quick fixes that can lead to other issues. This is how you regain your energy, vitality and health.
Taking Action
• Balance meals with protein, vegetables, healthy fats and complex carbs
• Move your body in a way you enjoy
• Stay hydrated
Better Sleep for Stress Recovery
Stress affects the quality of your sleep. Lack of sleep increases stress hormones. A vicious cycle.
Taking Action
• Keep the bedroom for sleep and intimacy only
• Have a winding-down routine
• Prioritise 6-8 hours of sleep
Physical Activity to Beat Stress
Movement increases happy and pleasure hormones.
Taking Action
• Walk outdoors in natural light
• Stay active in enjoyable ways
• Stay consistent
Typical Stress Scenarios and Solutions
1. Morning Rush Stress
Scenario: Overwhelming to-do list, work messages, family duties.
Solution: Start with deep breathing and prioritise tasks. Eat balanced meals.
Benefit: Increases focus, reduces anxiety, and better morning energy.
Solution: Listen to calming music or take deep breaths. If not driving, journal all the things that are in your head or write your todo list.
Benefit: Reduces stress, better focus, calmer start to the day - instead of carrying stress into work.
3. Work Stress
Scenario: Back-to-back meetings, office return after working from home, difficult colleagues or boss.
Solution: Take short breaks to stretch. Eat a balanced lunch away from your desk, outdoors when possible. Add “me-time” at the end of your day, e.g., by sitting outdoors for 10 minutes before you get to your car or stop. If working from home, sit on a couch, close your eyes and sit still for 10 minutes.
Benefit: Improves focus, reduces mental fatigue, helps maintain energy and balance.
4. Medical Appointments & Healthcare Disparities
Scenario: Long telephone waiting times, feeling dismissed or unheard when discussing health concerns.
Solution: Take deep breaths, play a game while you wait (e.g., word search, Rubik’s cube). Prepare a list of symptoms, be assertive yet respectful, and take someone with you if necessary.
Benefit: Better advocacy for health. Games can distract you and reduce stress.
5. Toxic Family Stress
Scenario: Constant conflicts, or feeling drained, after family interactions.
Solution: Go for a walk while humming a tune. Gargle or have a cold shower, if possible. Practise good sleep hygiene: winding down, limiting screentime, bedtime routine. Seek counselling or therapy to help you build strategies to deal with the challenging family dynamics. Limit or avoid alcohol.
Benefit: Reduces the stress response, protects your mental well-being, and helps you stay in control of your own peace.
6. Bereavement & Funeral Planning Stress
Scenario: Handling grief, while also dealing with the financial and logistical burden of funeral arrangements.
Solution: Write what you are grateful for. Find support groups, practice self-compassion.
Journaling can help process emotions.
Benefit: Healthier grief processing.
7. Feeling Unseen & Unheard
Scenario: Workplace microaggressions, being overlooked for promotions, or feeling undervalued in the family.
Solution: Reflect regularly on your achievements (big and small) and strengths. Seek workplace support (e.g., ACAS).
Benefit: Boosts your confidence, empowers you to be intentional with decisions that will uplift you. Gives access to expert support.
8. Travel/Airport Stress
Scenario: Long procedures (security) and unexpected events (delays or cancellation), travel anxiety.
Solution: Walk around while listening to music and humming or laugh. Talk to a friend or watch something funny.
Benefit: Reduces stress and better emotional regulation by activating the vagus nerve.
9. Faith & The Guilt of Help
Scenario: Feeling pressure to “pray away” stress, instead of addressing it holistically.
Solution: Use prayer alongside practical methods, including getting outside and getting light between 6.00am – 8.30am.
Benefit: Emotional and spiritual well-being, with a proactive approach to health. Early morning light naturally boosts serotonin.
How To Get Off Autopilot
Identify your stress triggers
Be aware of your thoughts
Learn and listen to your body
Take deep breaths
Improve gut health
Set boundaries with toxic people
Prioritise sleep and movement
Rest and digest (chew slowly, sit down)
Take time for joy and relaxation every day and watch your life improve!
Summary
Stress is unavoidable, but by applying these techniques, you can thrive in a world that won’t slow down, instead of surviving on autopilot. Make it your intention to reduce your stress levels as a non-negotiable. Ignoring stress will cost you your health and happiness, while prioritising stress reduction will safeguard both, leading to a life of lasting well-being. Managing stress is crucial for overall health, especially for existing conditions, weight management, and gut health.
Seeking support is crucial. Talking to your GP can provide medical guidance and referrals, e.g., counselling. Your pharmacists can recommend stress-relief options like Epsom salts for muscle relaxation. Your health coach can help you stay consistent in reducing your stress levels, thus, helping you improve your overall well-being so you can live a more fulfilled life. Remember, you don’t have to navigate stress alone—support is available.
Now that you know some of the hidden costs of living on autopilot, what will you do today to break the cycle?
Tracy Achieng-Ouko tracythehealthcoach.com
admin@tracythehealthcoach.com
Addressing Racism in Maternity Care:
A Call for Urgent Action
In an exclusive interview, Bidii speaks with Southwark Labour Cabinet Member for Health & Wellbeing, Cllr Evelyn Akoto, to discuss the pressing issue of racism in maternity care and the work underway to ensure black mothers receive equitable, safe, and respectful care.
Q: What made you launch a commission focused on maternity health?
A: The maternity commission was born out of various stories, including mine. I and others were frustrated that longstanding issues have not been resolved over the decades. I do appreciate that the NHS are working to address maternal inequalities, but the ongoing risks to black and minority communities persistently remains. In a borough like Southwark, where 40% of residents were born outside the UK, these effects are particularly noticeable. Additionally, Southwark is home to two major teaching hospitals, Guy’s and King’s, making it a focal point for addressing these issues. As
the Chair of Health and Well-being, as well as co-chair of Partnership Southwark, I find it essential to address these disparities.
My aim was to examine the situation in Southwark, the experiences and outcome for Southwark women, and it’s quite interesting because the first red flag was on data; the collection of detailed local data was not readily available. I wanted to know how many Southwark women are dying and how many near misses occur. A near miss is when a pregnant woman experiences a life-threatening complication but survives. These cases are crucial to investigate, to review risks. If we review the history, something went wrong along the line or mistakes were made; however, because these individuals did not die, no investigation is conducted. I would consider my experience a near miss as well. And as these cases are not investigated, I don’t think any lessons were learnt.
The commission engaged with women who had given birth in the last five years and the stories were all similar. The feeling of being unheard, being treated differently because of their
colour. Fathers also reported feeling left out of the birthing process and unable to advocate for their partners effectively.
The issue of racism was a running theme from the mothers we spoke to. The subject can be a nebulous issue, because how do you pinpoint that the way someone is treating you is because of your race - if they don’t say it. It becomes your word against theirs. A lot of the women just didn’t know how to approach that matter.
We spoke to staff as well and they also felt that the system was stacked against them. They also cited issues of racism, with black staff being disciplined more than their white counterparts. A lot also felt unsupported to raise concerns. I wanted to find out the issues and work with partners to address them.
The commission lasted nine months, during which we talked to nearly 800 individuals - resulting in Our 10 recommendations | Southwark Council. It’s important that the NHS responds to the recommendations, though getting the NHS on board with the commission was initially challenging. But they realised that this issue needs a keen focus and they needed to be a part of this. I had to assure our health partners that the commission was not intended to be an attack, but an opportunity for all partners to work together to improve maternity services for our residents. For example, our voluntary groups work and hear from women all the time and possess valuable information. The question is how we are utilising this rich information.
In Southwark, we are developing family hubs to support parents and children. These hubs will provide a space for multi-agency staff such as nurses, midwives and other professionals to work together to provide assistance to families. All partners should be working together to share information (such as when someone is
discharged from the hospital but lacks secure accommodation), to provide appropriate support. The commission aims to ensure that all partners in Southwark contribute to improving the situation.
The new Southwark Place Executive lead is the person who will oversee the implementation of the recommendations. The recommendation is to run over five-years, with an interim report due in three years.
In the future, I would like to collaborate with other boroughs to address these issues. Other boroughs, like Tower Hamlets and Croydon, are interested in looking into the maternity care in their boroughs, inspired by ours. I’ve always viewed this as a pilot for South East London, which others can emulate. While each community is unique, some solutions will work universally.
In March 2025, Cllr Evelyn Akoto and the Southwark Maternity Commission team won the Campaign & Policy Impact Award at the Black Maternal Health Awards ceremony organised by the Motherhood Group https://bit.ly/4iWFGfq
For more information on the work by the Southwark Maternity Commission, please contact: maternitycommission@southwark.gov.uk
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Our Brothers
The Importance of Prostate Checks for Black Men and Overcoming Stigma
Prostate cancer is one of the most common cancers among men, but black men in the UK face an even greater risk with 1 in 4 black men having prostate cancer. Studies show that black men are more likely to develop prostate cancer, be diagnosed at a later stage (typically being stage three or four), and have a higher mortality rate as compared to other racial groups. This makes regular prostate screenings a critical part of maintaining health and increasing survival rates.
Analysis by the National Prostate Cancer Audit found that black men were diagnosed with stage three or four prostate cancer at a rate of 440 per 100,000 black men in England. This is 1.5 times higher as compared with
their white counterparts, who had a diagnosis rate of 295 per 100,000. Yet black men, in their 60s, who had a later diagnosis were 14% less likely to receive life-saving treatments. (https://bit.ly/3FJS0kt) Addressing these barriers is essential to saving lives and ensuring better health outcomes.
Black men are more likely to develop prostate cancer due to a combination of genetic and socioeconomic factors, which is compounded by disparities in healthcare access contributing to delayed diagnoses and poorer outcomes.
So, given this heightened risk, early detection - using procedures such as the prostatespecific antigen (PSA) tests - is critical.
Benefits of Early Detection
With early detection being critical to positive
outcome and recovery, it is necessary to have regular screenings to help identify prostate cancer in its early stages. Without early detection, the cancer has the ability to spread, making it more difficult to treat and significantly reducing survival rates. When caught early, there is a wider range of treatment options; including, surgery, radiation, and focused monitoring, giving a patient a better chance of improved longterm health.
Overcoming Stigma and Fear
Despite the importance of prostate screenings, many black men may avoid them due to stigma, fear, and misconceptions.
In addition, with numerous cases of historical mistreatment and systemic biases, a well established feeling of mistrust of the medical system has formed.
To combat this, there has been a number of campaigns by charities and healthcare services to help usher in a new way of looking at prostate health and utilising the support available.
To address these issues, education is vital to help people combat the current attitudes and to empower men to approach their health and embrace potentially life-saving procedures by having regular checks.
Empowerment and Advocacy
Healthcare and advocacy go hand in hand and black men seeking support for prostate checks is no exception.
Prostate Cancer UK explain the facts on prostate cancer, by describing how black men over 45 are at even greater risk with age, and that this risk further increases if they have a father or brother who had prostate cancer, or a mother or sister who experienced breast cancer.
https://bit.ly/4hU1uqo
Making it even more important for black men to speak with family members on the illnesses experienced by loved ones and how this information can help conversations with your local GP.
Being a black man, you can speak to your GP about your concerns, symptoms and family history in order to request tests to help confirm any prostate health concerns.
Too often we hear of men denied the prostate checks by their GP. Having a candid conversation with your doctor should help give a better understanding of prostate health.
Prostate cancer disproportionately affects black men, making regular screenings vital for early detection and successful treatment. Black men who take proactive steps to protect their well-being and check their prostate health, help their own wellness and inspire other men to see the importance too.
