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
Tackling Childhood Obesity: A Family-Centred Approach Our Health
In this exclusive interview, Southwark Labour Cabinet Member for Health & Wellbeing, Cllr Evelyn Akoto, discusses the urgent need to address childhood obesity and why a whole-family approach is key to long-term solutions.
Q: Childhood obesity is a growing concern. Why do you think this is so prevalent in the black community and how do the local councils support families to tackle this?
A: Childhood obesity is a serious public health issue because of the long-term impact it has. If a child begins life overweight and nothing is done, it often carries on into adulthood and old age and that’s a whole other challenge.
In Southwark, the numbers show we’ve made progress but still have work to do. Ten years ago, almost 28% of Reception children were overweight or obese, rising to 44% among Year 6 children. Since then, we have seen almost a 5% reduction among Reception children. Back in 2013, we were ranked first for the highest rates; now, we’re eighth. That’s better, but still not where we want to be. And the reality is, black and ethnic minority children are still
nearly twice as likely to be overweight as white children.
When you look deeper, it’s clear this links strongly to deprivation. Faraday ward, for example, one of the most deprived areas, since I was a child, has a large black and ethnic minority population and high obesity rates. It’s the same pattern across our poorest wards. And then there’s the food environment – I read that we have over 400 fast food outlets, 600 takeaways, and just 80 supermarkets in the whole borough. If you’re struggling financially, six wings and chips for around £3 can feel like the easiest way to fill a child’s stomach. But the problem is we’re not always taught or don’t always fully understand the long-term health risks.
You see it especially with older people juggling multiple health conditions, while also dealing with excess weight. The number of diabetes cases in our community is a wake-up call. And a lot of it comes down to habits that start early. In many African diets, carbohydrates are the staple, and exercise isn’t always something we grow up doing regularly - even I’ve had to
make a conscious effort to be more active. Parents often think, “It’s fine, they’ll grow out of it,” but most don’t. Those habits carry on.
So, empowering parents is key. That means giving them the tools, knowledge, and resources to make real changes in their families. And the information has to be culturally relevant. You can’t just tell someone to “eat more salad”, if in their culture salad is something you only see at parties or as a garnish. We need advice that works in people’s real lives, not a one-size-fits-all approach.
We also need to be honest about barriers. For some families it’s money, for others it’s time. If you’ve worked all day and then need to cook a healthy meal from scratch, that’s not always realistic. So, we should make sure the healthy option is available and accessible.
Over the years, Southwark has worked hard to build a healthier environment, making sure everyone can access the facilities and services they need to live well:
• Free swim and gym to get people moving without the cost.
• Free healthy meals in schools, from council-maintained nursery to primary to secondary - because for some children, that’s the only balanced meal they get all day.
• Alive ‘N’ Kicking, a fun healthy weight course for kids, mixing exercise with open conversations about food.
• Community fridges on estates, stocked with surplus supermarket food from the Felix Project.
• We are promoting social supermarkets, pantries and community food co-ops, where families can club together to buy in bulk.
• Healthy Start and Alexandra Rose Vouchers, which parents of young children can now use in East Street market, to buy fresh fruit and veg, not just in supermarkets.
And of course, we encourage people to see their GP or health professional if they have concerns, so they can get the right referrals and support.
It’s about more than telling people what to do, it’s meeting them where they are, understanding their reality, and giving them real, practical ways to make change. Because if we start early, we can help children grow into healthier, happier adults - and that’s good for everyone.
For more information on Southwark health initiatives visit: www.southwark.gov.uk/ public-health-and-safety/health-andwellbeing/public-health/southwark-insighthub/start-well
Bringing Triathlons to the Community:
How Black Tri Tribe is Redefining Fitness Access and Representation
Founded by Kelly Smith, Black Tri Tribe is making strong waves in the fitness and wellness world by boldly bringing traditionally seen as exclusive or elite activities like triathlons, and brought them to the heart of underrepresented communities. The mission is clear: to diversify endurance sports and encourage people of African and Caribbean heritage to take up space in swimming, cycling, and running.
Q: Where did the desire come from to start a black led triathlon organisation like Black Tri Tribe?
A: I had been doing triathlons for a few years myself. Some of my friends saw that I was doing it and I had some come along. It was a really great small community event similar to the style that I do now.
I had a great time, but after the event, I realised that my friends didn’t. A few of them were sent in the wrong direction. A few of them were asked if they were meant to be there, are they in the right place or are they lost.
I said to myself that will never, ever, ever happen again, so I created my own and that was 2021.
Q: What do you think about the uptake of physical fitness in the community?
A: I love that it’s more of a thing that we’re taking seriously, and I love it whether we’re taking it seriously or not. I love that it’s now a thing that more black people en masse are doing. But I do think it worries me to see so many people doing it unregulated, unqualified, especially because there were so many groups that have been putting in the hard work for over a decade. I don’t want to see that hard work go to waste, because of new groups that only want to get big for the hype. So, there’s wonderful positives but also some quite challenging negatives.
Q: Many women do not swim due to avoidance of getting their hair wet, how can this be overcome?
A: I would say get the right kit. We have partnered with a black female owned swimming cap brand [JoRae swim caps] that specialise in big afro hair. Not only do they sell
afro swimming caps but they help size them for you. So, learn what hair types go for which caps, and what is effective with each cap. It is super important for us, and I think that getting the right kit is the same as in hiking and all the other sports that I do. When you get the right kit, it really helps to be able to do it properly.
Q: BTT has completed some great triathlons, what does 2026 look like for BTT in the community?
A: Well, in 2026 we are looking at a London triathlon and a Brighton triathlon. In 2026
we’re looking at more specialised specific programmes only leading into the event rather than all year around. Also, for 2026, we’re looking at more community building, so we’re focusing more heavily on the walks and on socialising and doing lots of community building type activities. So, that’s what 2026 looks like. It’s about strengthening the great tribe we have!
Check the Black Tri Tribe site to see all their great upcoming events: blacktritribe.com
When Health Isn’t Built for You:
The Warfarin Mistake That Changed Everything
by Okechukwu
If you’re thinking of being my brother, it DOES matter if you’re black or white. Contrary to what Michael Jackson sang all of those years ago, when it comes to health, it does matter if you’re black or white. A powerful example of this is warfarin, a common medicine used to prevent blood clots and strokes.
In the early days, doctors based warfarin dosing guidelines mainly on studies involving white European populations; however, over time, researchers realised that many people of African descent process the drug differently. This is because of natural genetic differences that affect how the body responds to medication, differences that early research had completely overlooked.
The impact was serious. black patients were more likely to be given doses that were either
too high, increasing the risk of dangerous bleeding, or too low, leaving them vulnerable to blood clots. It was only after more inclusive research was carried out that better dosing guidelines were developed, ones that took this vital diversity into account.
This situation highlights a wider issue. People of African ancestry have the greatest genetic diversity in the world. Yet, much of modern healthcare, including nutrition, supplements, and medicines, is still largely based on data from white populations. This means that many treatments are not always designed with everyone’s needs in mind.
Ignoring genetic diversity doesn’t just affect medicines like warfarin. It can also influence how we respond to nutrients, supplements, and even how diseases develop. Without recognising and addressing these differences, health inequalities are likely to persist.
The lesson from warfarin is clear: to truly deliver better health for all, we must
embrace genetic diversity and tailor our solutions accordingly.
Personalised healthcare isn’t just about fairness, it’s about ensuring everyone has the best possible chance to live a healthier, longer life.
Sources:
• Yudell, M., Roberts, D., DeSalle, R., & Tishkoff, S. (2021). Embracing Genetic Diversity to Improve Black Health. New England Journal of Medicine,
384(5), 468–472. doi.org/10.1056/ NEJMms2031080
• BetterYou (2024). Common Vitamin and Mineral Deficiencies. betteryou.com/ blogs/conditions/common-vitaminmineral-deficiencies
Follow: instagram.com/afrohealth
Our Hair
Unravelling the Lost Art of Hair Threading
AKADi editor Kirsty Osei-Bempong explores the ancient African hairstyle of hair threading, a timeless practice rich in culture and creativity. She speaks with Margaret Asare, a London-based woman who recalls growing up in Ghana during the late 1960s and 1970s, when her mum and sisters regularly threaded her hair.
Together, they unpack the process, artistry, and versatility of hair threading. Shedding light on a tradition that is both deeply cultural and beautifully adaptable across generations.
What is Hair Threading?
If you don’t know what hair threading is, let me explain. It is the process of using cotton or nylon thread to wrap around sections of hair. This ancient African hairstyle is thought to date back to the 15th century and was used in various corners of the African continent.
In East Africa, it was known as Nywele in the Swahili language. In Nigeria’s Igbo language, it is known as isi òwu or òwu isī and in the Yoruba language, it is known as Irun Kiko or Irun Owu.
In Ghana’s Ga Dangbe culture, the threading or three-strand plaiting that results in the hair sticking out across the head is called Akweley Waabii (Akweley’s fingers) and is also the name given to the long, thin type of chillies. The Twi language equivalent is: ngye gyina hɔ (meaning to stand upright), while another style is: nkwanta nan (four junctions) - where the hair meets in the middle of the head and is tied together.
“It differs in every country in Africa,” Margaret says. “In Ghana, the popularity of the style depended on the ethnic group - with Asante and Ga women more likely to use threading while Northerners are more known for canerowing. Meanwhile in Nigeria, they were more known for threading with nylon that gave the hair a sheen compared to the cotton we more commonly used in Ghana.”
The Process
Once you’ve parted the section of hair you want to thread, you need to gather a long enough piece of thread to match your hair length, double it and knot one end before starting the process.
Use one end of the thread to anchor to the base of the hair and start winding the thread around it. To keep the initial thread in place, make sure the start of the thread is overlapped by another thread as you wind it around to keep it from slipping.
Once you get to the end of the hair, knot it. Any extra thread can be left hanging as typically, each threaded bar of hair is tied together. And that’s when the remaining thread comes in useful to tie everything together when creating loops or intricate styles.
The Styles
The hair can be wrapped from root to tip so efficiently that no strand of hair is noticeable. This is what gives the hair a stiff appearance, but allows the hairdresser to create wonderful structures out of it. In Nigeria, one of these structures is known as the basket because once each wrapped segment is joined together, it can be moulded into a basket-like structure.
Threading so that the hair is completely covered results in the hair coming out very straight, once unwound, which is why for some women, it is a low-cost way of mechanically lengthening their hair.
The threads can also be wound loosely around the hair, which allows sections of the hair to be visible in the style. This creates a wavy effect when the hair is undone - and for some, a second hairstyle. Margaret (above) threads her hair in this ‘looser’ way and explains why it’s her go-to hairstyle.
“It is the quickness in doing and undoing the hair, if it is very loosely tied,” she says “I enjoy doing my hair because that action [when the hair uncoils as you pull out the strings] alone is a beautiful experience.”
And there’s a third process that Ama Benewaa Tawiah, a Master of Fine Arts student at Tulane University in New Orleans, USA, who grew up in Ghana, has worn. “Often it was only the base that was threaded,” she says. “The end result was something like knots, not the Bantu knots per se”.
Although Ama doesn’t often thread her hair in adulthood, when she does, she likes to experiment with the thread.
“Many people often used thread [for] sewing for threading hair. As an adult, I used different colours of sewing thread or yarn for crocheting. The coloured yarns were my favourite.”
Image Credit: Margaret Asare
Image Credit: Neec Nonso
Kirsty Osei-Bempong is a journalist and the founder of AKADi Magazine (akadimagazine.com), an online culture platform that documents the experiences of Ghanaians in the Motherland and in the Diaspora.
Rooted in Wellness:
Championing Scalp Health for Black Women
Healthy hair begins at the root, and in this interview, GreenBeauty gives an insight into why prioritising scalp health is essential for nurturing strong, thriving hair.
Q: There is more promotion around scalp health for healthy hair. But, how can somebody assess the condition of their scalp and its needs?
A: So, there are the obvious clues like soreness is the big one; especially, if it is in the middle of the head. That is a sign of something going on and likely to be a circulation issue. So, things like scalp massages and onion juice recipe would help. Also, anything out of the ordinary is a sign something is going on inside.
When people think of the scalp, they think of the layer of skin on your head. But the scalp is really more to do with the internal, so underneath the scalp is really where all the action happens. What we experience externally, is a sign of what’s going on internally. It’s really important to be vigilant about that and check if anything is out of the norm: so, things like “Oh my scalp is itching or flaking a lot” should not be ignored. These
issues are signs of something
going on inside. A lot of us care about our scalp because we want to have long beautiful hair, but our scalp can tell us a lot. It can tell you if you are in the early stages of all types of diseases, because the pores on your scalp are super big compared to the pores all over your body - so it really does signal things quicker, because of that. It’s really important to interact with it, when you’re shampooing your hair - focus on your scalp, incorporate tea rinses like the onion juice recipe into your regiment and keep things away from your scalp too like creams and heavy products such as conditioners. Conditioners do not belong on your scalp. So, anything that’s out of the norm or seems excessive like itchiness, soreness, flakes, patches, needs to be monitored. If you notice any bald spots then check it out. We shed hair, which is very normal but if you notice a localised area or a bald spot, you should go see a dermatologist. Just don’t ignore it.
Q: Conditions like psoriasis are something that many people seem to suffer from recently. Can this be avoided or treated?
A: Anything can be reversed. So, psoriasis is something that’s happened recently out of
nowhere and it’s increasing.
Psoriasis is one of those things that the medical and science fields don’t necessarily know the cause of. So, the theory is it’s an immune system response that ‘accidentally’ attacks the skin. When I hear stuff like that, I just know that it’s environmental, you know. I mean it’s one of those things that comes with our current lifestyle. What we eat, things that irritate us. To anyone who’s going to be reading this it is important to know if you have psoriasis: if you are stressed, it flares up more; if you’re drinking excessive alcohol, it flares up more; if your eating habits are unhealthy, it flares up more. So, there is a correlation with your lifestyle, your environment and psoriasis, you know. That can lead you to understand what the cause is, because if I live like this, it becomes worse and when I don’t, it gets better. So, it can be tied into things that you eat that irritates: so, packaged foods, processed foods, all the preservatives and all those things that aren’t necessarily edible but they call it food.
It’s definitely skin deep. There are ointments or steroids and things that the doctors will give you. That is external, but psoriasis is purely an internal issue. It’s something that’s increasing. The food industry, the environment, are becoming more and more toxic and cases of psoriasis are increasing. So, for me, that’s enough to explain what the cause is.
I just need to know, like, if there’s a correlation between toxins, poison and cases of psoriasis. It’s a shame, honestly, because it’s almost as if we’re being attacked for financial gain. The food industry is a mess, and it can feel like: what can I do? Even vegetables and fruits are being attacked. What are you left with? What are you gonna do? I used to go to Jamaica a lot with my husband. We were taught by a Rastafarian, who would teach us a lot about plants and things that we call weeds are actually medicine. Everything that grows from the ground is medicine. I mean real medicine,
and way more potent and powerful than anything a doctor can give you.
You just have to take charge of what you put into your body. Today, it’s a lot harder to do that! I have a friend who has psoriasis. It tears you up. It tears up your skin, and she has tried everything but it’s just all a maintenance thing at this point. She has to eat better and live better to get it right.
Q: There are more products to exfoliate the scalp such as shampoos coming onto the market. Are these products really necessary?
A: Exfoliation is always a good thing. If your scalp is functioning correctly, your dead skin cells are coming off and your new skin cells are coming to the surface and you don’t see it. So, normal washing of your hair is enough exfoliation.
You don’t necessarily need those grainy things. Maybe use it 3 times a year, but not on every wash day because that will make you scalp raw. Herbs also exfoliate, you know. There are many ways to exfoliate your skin. Exfoliation is speeding up that process of getting rid of the dead cells, so the new cells can come up and have space and all that stuff.
So, there are many ways to do that. I don’t necessarily think that you need those grainy, harsh products that can cause irritation and injury like microscopic scratches on your scalp. There’s an ecosystem on our scalp, where cells can come and flourish. So, you have to be careful how often you use it. But I don’t think it’s necessary for every wash day and I hope those products are mentioning that on the bottle.
It’s a cycle that I’m noticing: We have messed up food, toxic environment, it causes all these new symptoms, these new ailments and illnesses. Then, we create products,
and normalise these issues that we have. All this builds up on the scalp: all this mucus and plaque, all the psoriasis, and then we normalise it and buy more products.
That’s the domino effect that I don’t like. I like to stick to being healthy in the first place. My hair, if I pull it down, it’s to my waist I have never used an exfoliating shampoo in my life, you don’t need it. It’s just something that we’re starting to normalise because people have scalp issues. It’s not gonna help the problem; it’s very temporary. If you have build-up in our scalp, or you have dandruff, these are bacteria, these are imbalances. Yeah, you can scrub it off with sand, but it’s still gonna be there - so I don’t think it’s necessary, and I would never create a product that has that harness to it.
“You are the only one who can limit your greatness”
African Chébé Collection
McBride Research Labs., Inc., the makers of the Design Essentials®, has a mission to provide healthy haircare solutions for all types of hair, including wavy, curly & tightly coiled hair types. For 35 years, this AfroAmerican family-run Atlanta-based business, has manufactured premium salon quality haircare products. It also offers diverse solutions through varied Product Collections to suit the needs of not only diverse hair types, but diverse hair & scalp needs too. Their mission has been to provide results, which enable beauty in hair however it’s worn, as they believe that everyone deserves to feel beautiful.
In keeping with this ethos, they launched their most recent range, the African Chébé Growth Collection. Catering to an age-old concern within our communities of hair length retention, it aims to meet these needs. McBride are particularly proud of having developed this range, with the knowledge
that through the African Chébé Collection, they give ongoing support to the host communities in the heart of Africa, e.g., Chad, from where they source the main ingredient, Chébé Powder.
For centuries, women of the Basara tribe in Chad, Africa, have accredited Chébé Powder as their secret to attaining healthy hair well beyond their waist. They have graciously shared their ancient tradition with McBride Research Labs., allowing them to create a naturally derived product, designed to help with attaining and retaining hair length by combating key inhibitors of growth associated with dryness, breakage, and damaged hair, usually common in wavy, curly and tightly coiled hair types.
The Story of Chébé
Chébé is a natural organic mixture of cherry seeds, cloves, lavender crotons, stone scent and resin tree sap, ground into a fine brown
powder. It’s traditionally mixed with water or oil, creating a mask-like paste which the Basara women apply to the hair shaft. Their hair is then braided and the paste is left in until the next wash day, where the process is then repeated.
With their permission, Design Essentials® has created a special collection, inspired by their practice, designed to help achieve popular trends in natural hair styling - while promoting healthy hair growth at the same time.
McBride Research Labs, Inc. proudly supports the villages they source the Chebe Powder from, and with each item sold in the Design Essentials® African Chébé Growth Collection, 5% percentage is donated back to the source communities to aid with local projects. Thanks to McBride’s innovative approach, they have combined nature and heritage with science and advance research
& development to develop a range that embraces the power of Chébé within modern haircare, with an age-old African beauty ritual. The Collection includes Chébé Herbal PreWash Intense Repair Masque, Anti-Breakage Moisture Retention Shampoo, Anti-Breakage Moisturizing Leave-In Conditioner, Braid & Twist-Out Styling Crème, and Strengthening & Moisturizing Styling Mousse.
To find out where the Collection is sold, become part of their community on Instagram: @designessentialsuk
The Design Essentials® African Chébé Growth Collection is Distributed in the UK by Headlines Hair & Beauty Supplies Ltd
To find your nearest stockist call 020 8965 5510 or shop at headlinesbeauty.com/ collections/design-essentials
Book Reviews
by Charlotte Mensah
In Good Hair, renowned hair expert Charlotte Mensah shares her wealth of knowledge and experience in caring for textured hair. Based in Notting Hill, a vibrant hub of black cultural life and home to the world-famous Notting Hill Carnival, Mensah’s salon has long been a space of expertise, creativity, and empowerment. This book is a natural extension of that space, offering practical advice on identifying hair types, maintaining healthy routines, and promoting natural growth.
But Good Hair is more than just a guide. It is also a well-documented exploration of the cultural and political history of black hair, woven together with Charlotte’s own inspirational memoir. From her early life in Ghana to opening her first salon in West London, her story is one of resilience, determination, and entrepreneurial spirit. Mensah’s voice shines through every page, making this both an essential handbook for hair care and an uplifting story of hope and success.
For decades Charlotte has been a go-to specialist in natural haircare, becoming an influential business owner - while still focused on the original essence of what matters to the natural hair community.
In My Beautiful Black Hair, St. Clair Detrick-Jules uses personal stories to celebrate the beauty, strength, and diversity of black hair. While the history of our relationship with hair has been explored in many ways, this book highlights the individuality of each story, giving them the space they deserve.
For many women, embracing natural hair remains a challenge, making these narratives especially powerful. The lessons extend far beyond hair, and speak to the broader pressures society places on us to conform to narrow beauty standards. By focusing on something as personal and universal as hair, the book connects experiences that often begin in childhood and continue through our journeys of self-discovery and acceptance.
Detrick-Jules offers not only a moving tribute to natural hair, but also an inspiring reminder of the importance of self-love. Through the voices of women who embrace their hair with pride, My Beautiful Black Hair encourages readers to do the same.
The Decade Your Hormones, Body & Energy Demand a New Kind of Care
by Tracy Achieng-Ouko
Your 30s can feel like your prime time for career growth, relationships deepening, and self-awareness raising. Yet subtle shifts appear: slower recovery from late nights, tighter jeans despite the same eating habits, and afternoon energy dips. These aren’t just about aging—they are also about signal changes in hormones, body composition, and energy. This decade is the best time to act.
Why Acting Now Pays Off - Now & Later
Vibrant health is waiting for you. Vibrant health means deep restful sleep (without relying on stimulants), healthy skin, a body that moves with ease, balanced moods, smooth digestion, smooth bowel flow and the confidence to say yes to adventures because your body can keep up!
Benefits Now (in your 30s):
• Steadier energy to handle busy
workdays and family life
• Better stress resilience during career/ financial pressures and the uncertainties of life
• Easier weight management and stronger metabolism
• Clearer thinking for decision-making and problem-solving
Benefits Later (Beyond 30s, perimenopause & menopause):
• Milder hormonal symptoms
• Stronger bones and preserved muscle mass
• Stable mood and brain clarity
• Lower risk of chronic disease
Intentionality Building Question: If your future self in 20 years could thank you for one habit you’ve already started, what would it be?
What’s Really Happening in Your 30s
Hormones like oestrogen, progesterone, and
testosterone start a slow decline in your midto-late 30s. Some of the roles and results are shown below.
Hormone Role
Oestrogen
Progesterone
Testosterone
Bone density, skin elasticity, mental sharpness,
Mood, sleep, menstrual cycles
Possible Change
Lower bone strength, drier skin, brain fog
Mood swings, poorer sleep, irregular periods
Muscle, libido, focus Reduced muscle, less drive
Old 20s habits - skipping meals, late nights, little movement, can enhance these changes.
Intentionality Building Question: Looking back, what’s one habit from your 20s that might be catching up with you now?
The Most Noticeable Body Changes
1. Physical
• Slower metabolism and easier weight gain
• Gradual loss of muscle and bone density
• Skin recovery slows, wrinkles appear
• Hair greying may begin
2. Hormonal
• More intense PMS
• Menstrual changes
• Declining fertility
• Hormonal mood swings
3. Mental & Emotional
• Lower stress tolerance
• Energy dips
• Greater risk of burnout
Embracing Your Body
You may not love your body right now, but it’s still worthy of your kindness. Criticism makes change harder—so if you wouldn’t say it to a friend, don’t say it to yourself. Focus on what you like, wear clothes that make you feel good, and avoid comparing yourself to unrealistic ideals. Your skills, personality, and kindness matter too. Speak to yourself with encouragement, and every small act of selfrespect will move you closer to your health goals.
Intentionality Building Question: For the part of your body changing most, what’s one supportive habit you could introduce?
Everyday Energy Drainers in Your 30s: Small daily habits, hidden health issues, life events can quietly chip away at your energy.
Lifestyle drains: Late nights, early starts, long sitting hours, skipped meals, dehydration, social media scrolling, poor sleep routines.
Health drains: Thyroid issues, low iron, sleep apnoea.
Emotional drains: Ongoing stress, burnout, major life changes, depression, anxiety.
Intentionality Building Question: Looking at what drains you most, what’s one change you could make this week to start turning it around?
The Hidden (and Often Overlooked) Health Blockers
• Effects of Racism – Prolonged stress from injustice or unequal systems may elevate stress hormones, which can then take a toll on your health.
• Mindset & self-talk – “It’s my age” or “This is just me” cement habits that harm your health.
• Societal pressure – hustle culture and unrealistic beauty standards make you ignore rest and body-acceptance.
• Generational patterns – family beliefs shape unhealthy habits and what you accept consciously or unconsciously (e.g., “Just have a drink” or “We’re big in our family”).
• Unresolved trauma – keeps your nervous system on high alert, blocking real rest and healing.
• Skipping check-ups – delays early detection of treatable problems.
• Quick-fix culture – pills, injections, crash diets, alcohol, or drugs, mask symptoms and or don’t solve the root issue.
Intentionality Building Question: Which of these hidden blockers might have an impact on your health?
The
Good News: You’re Not Doomed
Some factors—like hormone imbalance, life stress, and discrimination—are beyond our control. But what we can control makes a powerful difference. Your body is resilient, hormonal, body and energy changes are signals, not life sentences. The aim is to act on these signals. The payoff: better sleep, strength, mood, and confidence now, and in the future.
Intentionality Building Question: Where can you focus your efforts so the things you can control outweigh what you can’t?
Why Change Feels Hard
Knowledge isn’t the issue — doing what you know and consistently, through life’s challenges, is.
The Usual Cycle:
1. You dislike something (e.g., weight gain) but stress, childcare, and to-do lists keep you from taking action.
2. You know change is needed, but something is still holding you back.
3. You start, but don’t find your “why?” Without a strong why, old habits win.
4. You make a plan, only for life events to derail it.
5. You take action, but temptations and stress make sliding back easier than pushing forward.
6. You try to avoid relapse, but problemsolving feels hard when you’re stretched thin.
7. You succeed but maintaining it is as demanding as starting.
That’s why support, structure, and small repeatable habits matter. They make new routines feel doable.
How Change Starts to Feel Possible
With structured steps, your brain accepts the new and you’re not relying on willpower alone:
1. You identify the exact change you want.
2. You see your goals as wins, not losses.
3. You connect to a strong why, making healthy choices more rewarding.
4. You plan with built-in flexibility.
5. You take consistent action with simple routines for good and bad days.
6. You see obstacles as chances to adapt.
7. You maintain success by making consistency feel natural and even exciting!
Big goals come from small wins.
A 5-minute walk today beats an all-ornothing plan that never starts.
Intentionality Building Question: What story might you be telling yourself about why you can’t change?
The 7 Pillars of Health in Your 30s
These are only some of the benefits of a healthy lifestyle to your hormone health, body and energy levels.
1. Nourishing Nutrition
2. Hydration
3. Movement
4. Stress Reduction
Improved hormone health
Better metabolism
Improved hormone health-better insulin control
Improved hormone health-less cortisol
5. Sleep Regulated melatonin & cortisol
6. Positive Social Connections & Mindset
Muscle health, healthy waist ratio No energy crashes
Reduced bloating More energy
Improved fitness Improved energy
Less aches & pains, better ageing Improved energy
Weight & immune support Energised
More feel-good & bonding hormones Encourages reflection & action towards positive change
7. Screening & Regular check ups Detection of imbalances
Intentionality Building Question: Which pillar needs the most attention in your life right now?
Better than when around negative people
Addresses issues Corrects deficiencies e.g. low vitamins/ minerals
7 Day Care as a Start
Day Focus Care
1 Body acceptance Positive self-talk, give yourself grace for what your body has been through.
3 Movement Add strength exercises like squats between tasks. Move when talking on the phone.
4 Low energy Balance meals, hydrate, move more,
5 Social connections Nurture your support network, schedule short catchups, maintain healthy boundaries
6 Stress Be proactive to reduce stress levels, self-care, process thoughts & emotions-talk to someone, journal, pray.
7 Feeling behind
Celebrate all wins, reframe unachieved life desiresyour worth doesn’t diminish because you are e.g., not married/don’t have children.
Intentionality Building Question: Which area would you like to focus on this week?
Seen and Heard - The Value of Support
Having the right support turns health changes from overwhelming to achievable. Whether it’s a friend, a group, or your health coach, you’ll go further together than alone. Your health coach meets you where you are, helps you break big goals into realistic steps, and keeps you accountable without judgment. The health coach also helps you build habits for a long lasting, healthy and vibrant life — now and for every stage ahead.
Intentionality Building Question: How might your journey change if someone held you accountable to the changes you wanted to make for your health?
Your Next Step - Start Small, Start Now
Knowing what you want and where you are, the small steps you can take, and even what might hold you back, can spark lasting transformation. Your 30s are the launchpad for decades of vitality. Start with one small habit — earlier sleep, more protein, or a daily 10-minute walk. That small step is the beginning of a different future. Every obstacle is an opportunity to better your strategy. Don’t forget to give yourself grace for the journey ahead.
Intentionality Building Question: What’s one thing you once thought impossible for your health that now feels within reach?
Visit: tracythehealthcoach.com
Email: admin@tracythehealthcoach.com
Our Brothers Redefining the Modern Man:
Embracing Male Grooming
In a culture where self-care is often seen as feminine, a quiet revolution is taking place. Our latest article explores how black men are reclaiming grooming, not as vanity, but as a powerful act of self-respect, confidence, and wellness.
From beard care to skincare, scalp health to style, we dive into what grooming really means in today’s world, and why embracing it is changing the game for a new generation of men.
Interviewing Aaron Wallace, founder of the leading Aaron Wallace hair and skin care brand, this piece breaks down healthy approaches to looking and feeling good.
Q: What hair and skincare routines should black men be aiming to achieve?
A: I always say to guys taking care of your hair, you have to have a routine, you have to kind of build a habit of grooming your hair.
I always compare it to the gym. You wouldn’t go to the gym once and expect to look like The Rock. You know, you have to consistently go to the gym, and you gradually build up those results that you want to see. It’s the same thing with your hair.
You just get into a habit. You can take care of it. Treat your hair like a plant and nurture it. It’s not an overnight thing. It’s not just I’m gonna use this conditioner once and wake up and my beard is just gonna be great! Over time, just take care of your hair and be more conscious of when you are grooming it. When combing your hair and you are ripping the comb through haphazardly, you’re not really thinking about it. No, you want to make sure you moisturise the hair first. So, let the hair be soft, and when you are combing, just take a little bit of time. If you feel certain knots, don’t just rip through themdetangle the knots as you’re going. Then, small things like that will compound and make a difference overall and over time.
Q: Do you think men often struggle with selfcare and if so, why?
A: It’s an interesting question. Because I remember when I was starting the brand, a lot of people said to me “Ah, men don’t really care about grooming. Men are not really interested in that kind of thing.” And I felt that as a barber. I have first-hand experience of speaking directly to men 1 on 1, and I thought that it’s not that men don’t care about their appearance, it’s just that men have a different attitude to their grooming and a large reason for that is because most of the brands have all been targeted to women. So, there hasn’t been any brands that’s been targeted to men to say “Oh, are you struggling to grow your beard? Have you tried this?” There hasn’t been much communication speaking to men. For example, if I was cutting someone’s hair and I would notice that his hair is really dry, I would say to him, “Oh, bro, like you know, your hair is really dry, you know”. And the response that I’d often get is that “Yeah, I know I’ve just got dry hair and I know I hear my hairs always dry”.
They just accept it’s just how it is. It wasn’t really a thought to do anything, and I let them know there’s a product to soften it. And when your hair is softer, it will slow down the breakage and the receding.
And they will admit that it was not at the forefront of their mind, but now it is suggested, they see the options that are out there.
So, for me, it’s not that men didn’t care, it’s just that their shopping habits are slightly different. And we didn’t recognise that their shopping habits were different because most of the brands haven’t been focused on speaking directly to them.
Q: Do you think that men want self-care in general?
A: I think in general, yes, but it’s in a more practical way. It’s a more practical understanding of I’m trying to get a certain outcome, so I need to make sure that I take care so I can have the outcome that I want.
So, if the outcome is I want a fuller beard, I need to make sure that I’m taking care of my skin and my beard. It’s more practical, but I think that we are having a lot more conversations about the intangible benefits of self-care. There’s the tangible benefit of yes, I’ve reached the goal of having a fuller beard. But there’s the intangible benefit of I actually feel better. I actually feel lighter. We’re starting to move into those conversations, so we’re moving from a purely practical base to a more, holistic based conversation of self-care.
Q: How do you see the skin and hair industry growing for black men?
A: It’s going to continue to grow, and I think we are seeing it grow. When we launched, we were the first in the UK, and now there’s a dozen brands that are doing really great things
for black men. I think at the moment a lot of the brands are focusing on beards, which is great because beards, I think, are like the gateway drug for self-care when it comes to men. A lot of men are trying to take care of their beards and then through taking care of your beard, then, realise they need to take care of their hair, scalp and skin.
The beard is what gets people in and a lot of the people that visit our shop are looking for beard oil. We do the educational piece to say, look, you do need a beard oil, but that’s actually the last step of the process. Before you do that, you need to make sure that you wash it, condition it and softened it and make it stronger and healthy, before you go to the beard oil.
I think that there’s a large scope for men’s grooming. We’re still at the beginning, because we are still highly focused on the beards. But if you speak to most guys, if they’re going on a night out, or they’re going on a date night, or they’re going on a job interview, or they’re going anywhere of importance, a black man will take care of himself. He will make sure that he’s groomed and creamed and smelling good and looks good. All of those products that he’s currently using in his grooming routine, all of those different steps, are steps that can be optimised and improved specifically for black and melanated skin and afro hair. Even black skin is prone to dehydration a lot more, so things like specific moisturisers are needed. There’s still a long roadmap ahead on all of the different things that we can provide in service to black men’s grooming.
I think it is good to see. Before there was an indifference to their hair and skin. It was what it was, unless he wanted a specific result, unless you said I want waves. That’s the only time a guy would usually go out of his way to find solutions. But again, it’s just because the solutions were not offered to them. I think it’s really great that we’re having these conversations and I think society, in general,
we have gone from really physically demanding jobs to office jobs, to face-to-face interactions. Your appearance and how you carry yourself and look after yourself, has become and is becoming, more and more important. So, I think this is good to see - black men are taking note.
For me, growing up, the older black men that I saw always looked sharp and always took care of themselves. It’s tricky because I do see it. I do see a lot of guys that don’t really care, but at the same time, I do see guys that do take an interest.
What I’ve always found interesting is bald guys. When bald, these men especially take good care of themselves. I think for them, maybe having the bald head was their gateway, because to keep it looking nice you have to groom it, exfoliate it so you don’t get bumps. You have to take care of the skin on the scalp and the skin on your face as well. This is just from my anecdotal experience in the barbershop. The bald guys have always been ahead of the curve, when it comes to taking care of themselves and looking after themselves.
And that’s why we do the haircare and the skincare as well!
Visit: byaaronwallace.com
Our Health Magazine: Empowering Health and Well-Being in the Black Community. Our mission is to inspire men and women to embrace healthier lifestyles through well-researched articles, expert advice, and practical tips tailored to the unique needs, traditions, and experiences of our community.
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