Self-care and nourishment aren’t just about healthy habits—they’re about restoration, resilience and reclaiming wellbeing in a world that often makes these things harder to access.
Life is busy and full of daily stressors, making it even more important to pause and take care of ourselves. One social determinant of health is social connectedness. Some individuals find comfort and connectedness in their cultural roots, which can be a powerful source of strength.
Research shows that for Black, Indigenous and People of Color (BIPOC), communities experience higher rates of diet-related illnesses like diabetes, obesity and heart disease—conditions that can increase chronic stress and affect mental health.
Practicing self-care and making intentional nutrition choices can lower stress, uplift your spirit and strengthen your mental wellbeing. Consider these tips.
- Breathe and be still: Incorporate deep breathing, mindfulness, or meditation practices into your daily routine—even just a few minutes a day can help. Practices like belly breathing, grounding meditations or guided visualizations are essential to self-care. Traditions rooted in Indigenous, African, Asian or Latin American traditions can promote calm and clarity while honoring cultural healing practices.
- Move with joy: Movement doesn’t have to be intense to be beneficial. If you feel connected to your culture through music, this is a great opportunity to add movement to it. Make it a habit—movement can be medicine.
- Seek affirming support: Mental health care should be culturally responsive and affirming. Look for providers or peer support spaces that recognize the impact of systemic inequities and understand your cultural background. Whether through therapy, coaching or community healing activities, the right support can help you feel seen, safe and empowered.
- Explore nutrient-rich foods: Nourish your body with foods that honor your cultural heritage like collard greens, bok choy, amaranth, seaweed, yuca, squash or any foods that are traditional in your culture. Most traditional diets are rich in vitamins and minerals that support cognitive function, emotional balance and sustained energy.
- Honor culinary traditions: Preparing familiar foods from your culture can bring back special memories, honor your roots and create a sense of comfort and connection. You can use ingredients such as herbs and spices like turmeric, ginger, garlic, cilantro or cumin—many have natural anti-inflammatory and mood-supporting properties. Preparing meals with loved ones can also foster connection and joy.
When we honor our roots through self-care and nourishment, we restore balance and build resilience.
Visit MagellanHealthcare.com/BIPOC-MH for more information and helpful resources.
SOURCES:
