Health & Wellness

  • Health and Wellness Books By Black Women That Will Improve Your Life

    *This post was originally published in February 2020 and has been updated to include additional titles.

    Here is a list of health and wellness books by Black women that are designed to uplift and restore you. In this listing, you’ll find titles related to overall health, spirituality, wellness, healthy eating, fitness, and self-care.

    Vibrate Higher Daily: Live Your Power – By Lalah Delia

    Every day, by making choices that help us feel good, we raise our vibration. This book is a guide to help us live our lives in a way that helps us grow and be happy. It has poems, chants, and affirmations that will help us feel more confident and powerful.

    Own Your Glow: A Soulful Guide to Luminous Living and Crowning the Queen Within – By Latham Thomas

    Own Your Glow is an inspiring and helpful guide to living a healthy and successful life. Celebrity wellness and lifestyle guru, Latham Thomas provides soulful advice on how to examine life’s challenges and find your path to greatness while embracing your feminine qualities. This guide is perfect for anyone who wants to see their own life change for the better and contribute to the good in the world.

    Rachel Ama’s Vegan Eats: Tasty Plant-Based Recipes for Every Day – By Rachel Ama

    Vegan Eats is a book that offers amazing plant-based dishes that make cooking and eating vegan food a breeze—and definitely fun! No boring or bland dishes here, and forget all-day cooking! Rachel takes inspiration from naturally vegan dishes and cuisines as well as her Caribbean and West African roots to create great full-flavor recipes that are easy to make and will inspire you to make vegan food part of your daily routine. Rachel’s recipes are quick and easy to follow, and often one-pot. Ingredients lists are short and supermarket-friendly, and dishes can be prepped ahead. Most importantly, Vegan Eats includes a song with each recipe so you can have a banging playlist to go alongside every plate of delicious food!

    Every Body Yoga: Let Go of Fear, Get On the Mat, Love Your Body – By Jessamyn Stanley

    This book is a great source of inspiration for beginners of all shapes and sizes. If Jessamyn could achieve the same level of success as she does, so can you. This book is designed as a guide for readers who are already practicing yoga, who want to refresh their practice, or find new ways to stay motivated. This book is also a how-to book, with easy-to-follow directions to 50 basic yoga poses and 10 sequences that can be practiced at home. Finally, this book challenges the larger issues of body acceptance and the meaning of beauty, by illustrating that yoga isn’t limited to how one looks.

    Self-Care for Black Women: 150 Ways to Radically Accept & Prioritize Your Mind, Body, & Soul – By Oludara Adeeyo

    Between physical and mental health problems at school, at work, and everywhere else, it can be tough to prioritize your own well-being as a Black woman. With The Self-Care for Black Women, you’ll find more than 150 exercises that will help you radically put yourself first. Whether you need a quick boost in the middle of the day, you’re struggling with feelings of burnout, or you’re dealing with a microaggression, this book has everything you need to feel more at peace.

    Microjoys: Finding Hope (Especially) When Life Is Not Okay – By Cyndie Spiegel

    Microjoys are little joys that can be found anywhere. They’re small, but they mean a lot. By training our eyes to look for them, we can always find joy. There are many different kinds of microjoys, including things like pretty things, kind gestures, happy memories, and simple pleasures. They’re all around us, waiting to be discovered.

    Black Women’s Mental Health: Balancing Strength and Vulnerability – By Stephanie Y. Evans

    This book looks at the difficulties and strengths of Black women’s mental health, and how it has been studied in a variety of different fields. It brings together different authors to examine topics like stress, parenthood, sexual assault, self-care, and contemplative practice. The book creates a new paradigm for understanding Black women’s mental health and offers practical solutions by combining theory and practice with personal stories and public policy. Health professionals can use this book to recognize and care for Black women.

    Blessed Health: The African-American Woman’s Guide to Physical and Spiritual Well-being – By Angela T. Ebron

    Blessed Health is a personal health and spirituality manual for Black women at every stage of life, written by renowned OB/GYN and respected journalist Melody T. McCloud M.D. Important details about how your body functions and how to prevent or treat common health issues, including pelvic infections and fibroid tumors. How to deal with illness successfully from a religious standpoint. How to take care of your breasts and reproductive systems to lower your chance of cancer, diabetes, heart disease, and a host of other diseases.

    Emotional Self-Care for Black Women: Discover How to Raise Your Self-Esteem, Eliminate Negative Thinking and Heal from Past Traumas Even if Your Life is Chaotic Right Now – By Alicia Magoro

    This book is about understanding and using your emotions. It will teach you how to use them to create a life you love, and the reasons why we sometimes feel the way we do. It will also show you how your body and brain create your emotions, and how to use this information to improve your mood. Finally, it will discuss some common thought distortions that can negatively affect your life, and how to stop them.

    The Unapologetic Guide to Black Mental Health: Navigate an Unequal System, Learn Tools for Emotional Wellness, and Get the Help you Deserve – By Rheeda Walker PhD

    There is a Black mental health crisis happening in the world today, and it’s been made worse by racism and other problems. If you’re feeling bad, there’s a lot you can do to get help. In this guide, psychologist Rheeda Walker teaches you everything you need to know about Black mental health and how to get the mental health care you need. This book will help you understand your condition, find helpful resources, and fight for your rights. If you or someone you love is struggling with mental health, this book is a valuable resource.

    She’s Still There: Rescuing the Girl in You – By Chrystal Evans Hurst

    If you find yourself feeling like your life is different from how you wanted it to be, She’s Still There can help. Chrystal Evans Hurst shares practical advice on how to connect with God and renew your promises to yourself. She teaches you how to adjust your dreams and goals to match your current situation, and how to let go of things that no longer work for you. You can start living the life you want right now, no matter how bumpy it may be.

    The Strong Black Woman: How a Myth Endangers the Physical and Mental Health of Black Women – By Marita Golden

    In this book, you’ll learn about the myth of the “Strong Black Woman” and how this type of thinking can have negative health impacts. It also discusses how a skewed culture can make it difficult for Black women to express their emotions and be themselves.

    Wellness Books By Black Women

  • How Puzzles Can Reduce Stress + Find Fun Puzzles To Assemble

    *This post contains Amazon affiliate links that earn that site a small commission at no cost to you that goes towards this site’s content creation.

    Jigsaw puzzles are a great way to relieve stress and improve your mental health. They provide an enjoyable, hands-on activity that can help you relax and forget about life’s troubles. The act of solving a puzzle can be calming and therapeutic. It’s the repetitive action of fitting pieces together that allows your mind to wander and take a break from its worries.

    How Puzzles Can Reduce Stress

    According to research by the University of Delaware, puzzles may have even more benefits than just providing stress relief. Studies have also found that puzzle completion can increase brain activity in areas related to problem-solving, such as concentration and focus. As you piece together the jigsaw puzzle, your brain is actively searching for patterns and solutions in order to figure out how all the pieces fit together. This type of cognitive exercise helps stimulate your brain, which can help with long-term health benefits such as improved memory, increased creativity, and higher levels of concentration.

    In addition to their potential mental health benefits, puzzles also provide social benefits since they often require two or more people to work together to complete them. Working together on a puzzle encourages teamwork, builds communication skills, increases bonding between players, and even heightens empathy for others’ experiences. Completing a puzzle gives you a feeling of accomplishment and pride when you finally finish it after hours—or even days—of patient work.

    What Makes Puzzles Relaxing?

    Furthermore, completing a jigsaw puzzle is relaxing because you know each piece fits into another. While mistakes are made when fitting pieces together, there is a calming sensation that comes from overcoming those challenges which finally gives way to the ultimate satisfaction when you’re finally done. This relief serves as an effective distraction from any stress you may be facing in your day-to-day life. With all these wonderful benefits combined with its overall low-cost nature, there’s no doubt why puzzles are favored by so many.

    Here Are Some Puzzles You’ll ABSOLUTELY Want Assemble

    Puzzles can reduce stress - Listing of puzzles to purchase

    1. Lost in The Garden (500 pieces) $13.99
    2. Wintry Cats (500 pieces) $14.11
    3. House of Astrology (500 pieces) $15.99
    4. How Rare and Beautiful You Are (500 pieces) $12.99
    5. Wonder and Bloom (500 pieces) $13.99
    6. Marrakech Riad (1000 pieces) $16.00
    7. Vintage Library (500 pieces) $16.38
    8. Quilts of Gee’s Blend (1000 pieces) $15.96
    9. Night Reef (1000 pieces) $25.00
    10. Full Bloom World Map (1000 pieces) $14.31

    *Prices shown were listed at the time of publishing. Pricing and availability are based on the seller and can change at any time.

    Puzzles can reduce stress - Woman assmebling puzzle on the floor

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  • Start The Year Off Right With These New Year’s Resolutions

    The start of a new year is a good opportunity to evaluate the previous year and make plans for the future. There are several New Year’s resolutions that might get you started, whether you want to enhance your personal or professional life. I’ve compiled a list of some of the best New Year’s resolutions on our site. I, therefore, offer something for everyone, whether you wish to pick up a new hobby, read more books, or start eating better. I sincerely hope these goals will help you succeed in the upcoming year!

    Establish A New Bedtime Routine

    One of the best New Year’s resolutions you can make is to establish a new bedtime routine. A bedtime routine will help you get more sleep and feel more refreshed in the morning. Here are a few tips for creating a new bedtime routine:

    1. Set a regular bedtime and stick to it. This may be difficult at first, but it will become easier over time.
    2. Avoid watching television or using electronics in bed. The blue light from these devices can disrupt your sleep cycle.
    3. Establish a relaxing bedtime ritual, such as reading or taking a bath.
    4. Avoid eating heavy meals within two hours of going to bed. This can interfere with your ability to fall asleep peacefully.
    5. Get plenty of exercise during the day; this will help you sleep better at night.
    6. Make sure your bedroom is dark, quiet, and cool; all of these factors can help you fall asleep more easily.

    Get In Shape

    So you want to get into shape this new year? Great! There are a few things you can do to make sure you have the best chance at success. First, make sure your goal is realistic. If you’re not in good shape right now, don’t expect to be able to run a marathon next month. Start small and work your way up. Second, find an activity that you enjoy. If you don’t like running, chances are you’re not going to stick with it for very long. Find something that you’ll enjoy doing and will want to do on a regular basis. Finally, set a time limit for yourself. If you give yourself too much time to achieve your goal, you might find yourself getting sidetracked or getting lazy. Set a deadline and make sure you stick to it!

    Eat Healthier

    Make a plan. Plan out your meals for the week and make sure you have plenty of healthy options available. Get organized. Pre-pack your lunches and snacks so you’re not tempted to eat unhealthy foods when you’re on the go. Be prepared for setbacks. Everyone slips up sometimes, but don’t let one mistake turn into a spiral of bad eating habits. Get back on track as soon as possible. Don’t deprive yourself. If you really want something unhealthy, allow yourself to have it, but try to make healthier choices most of the time. Take your time. It can be tough making big changes overnight, so take it slow and make small tweaks over time until you’ve developed healthy new habits.

    Spend More Time With Family and Friends

    One way to help stick to your New Year’s resolution of spending more time with family and friends is to make a plan. Plan out what you will do together, and make sure to include activities that everyone will enjoy. You can also get organized by creating a shared calendar or social media group where everyone can post events and activities they are planning. This will help everyone stay on top of what’s going on and avoid scheduling conflicts. If you do have a busy schedule, try to make time for family and friends whenever you can. Even if it’s just for a quick coffee break or dinner, getting together regularly will help strengthen your relationships. Finally, don’t forget to make time for yourself. Self-care is important in any resolution and getting enough rest will help you stick to your goals.

    Travel More

    This year, make a resolution to travel more. See new places and experience new cultures. There are plenty of great deals to be had for those willing to plan ahead. Use online resources to find affordable flights and hotels, and don’t be afraid to explore off the beaten path. Who knows, you might even find your new favorite vacation spot. And while you’re at it, why not make getting fit part of your New Year’s resolution too? Working out can be a great way to de-stress from the hustle and bustle of everyday life. And getting in shape can help keep you healthy for all the new experiences you’ll have on your travels.

    New Year's Resolutions

    Learn A New Skill Or Hobby

    One New Year’s resolution that’s based on creativity to learn a new skill or hobby. This can be a great way to improve your health and well-being, as well as keep yourself occupied and entertained. There are many different options to choose from, so you’re sure to find something that interests you. Some popular choices include learning how to cook healthy meals, getting into crochet, picking up a new language, or taking up a new sport. Whatever you choose, make sure it’s something that you’ll enjoy and that you’re willing to stick with. Otherwise, it’s likely to fall by the wayside and you’ll be right back where you started at the beginning of the year.

    Save Money

    One of the most popular New Year’s resolutions is to save money. Here are a few money saving tips to help you get started:

    Make a budget and stick to it.
    Cut back on unnecessary expenses.
    Invest in a good savings plan.
    Make sure you’re getting the best deal on your groceries and other everyday items.
    Be mindful of your spending habits.
    Find ways to make extra money.
    Stay disciplined and stay on track.
    Reduce stress levels
    Be more organized
    Drink less alcohol
    Volunteer in the community

    Practice Mindfulness

    Mindfulness is a form of meditation that can help you focus on the present moment and avoid getting overwhelmed by your thoughts. If you’re new to mindfulness, here are a few tips to get started:

    Find a quiet place to sit or recline in.
    Close your eyes and focus on your breath.
    When your mind wanders, gently bring it back to your breath.
    Repeat this process for 10-15 minutes each day.

    As with any new habit, it may take some time before you see results. But if you persevere and practice mindfulness regularly, you should start to see a decrease in stress levels and an increase in peace of mind.

    Read More Books

    Reading is one of the most important things you can do for yourself. It allows you to learn new things, escape from reality, and connect with other people. Plus, it’s a great way to relax and unwind after a long day. If you want to read more books this year, here are a few tips to help you get started: Find a book club to join. There are plenty of online book clubs, as well as groups that meet in person. Joining a book club will keep you accountable and ensure that you make time to read each week. Then set aside some time each day specifically for reading. This could be 30 minutes before bed, or an hour during your lunch break. If you make reading a priority, you’ll find it’s much easier to stick to your goal. Lastly, browse the new releases section at your local bookstore or library. There are always new and exciting books being released, so you’re sure to find something that catches your eye.

    Increase Your Water Intake

    Did you know that the human body is composed of over 60% water? And yet, so many people go through their day without drinking nearly enough. Even mild dehydration can lead to decreased productivity, poor concentration, and a host of other problems. So this new year, resolve to drink more water. It regulates our body temperature, cushions and protects our organs, and helps to transport nutrients and oxygen to our cells. Drinking enough water every day has many benefits, including:

    Increased energy and productivity
    improved concentration
    better skin complexion
    stronger immune system
    regulated metabolism

    New Year's Resolutions

    Learn To Stop Procrastinating

    The new year is an ideal time to make new resolutions and set new goals. However, one of the most common resolutions people make is to stop procrastinating, yet it can often be one of the hardest to keep! Procrastination can take many forms, from avoiding hard tasks to falling down a social media rabbit hole. To break this cycle and make New Year’s resolutions a reality, it’s important to find strategies that will help you stay focused and productive.

    One effective technique is to break large tasks into smaller chunks, as this makes them easier to manage. Additionally, setting achievable goals with rewards when they’re achieved can be helpful in motivating yourself. Finally, creating a schedule or routine can help to keep you on track and make sure that important tasks are completed. Taking small steps to tackle procrastination can go a long way in helping you achieve this goal.

    Declutter Your Home

    One way to set new year resolutions for decluttering is to start small. Begin with a room or area and focus on what you can realistically accomplish in the time you have available. Break down your goal into smaller tasks, such as sorting through items and deciding what can be kept, donated, or thrown away.

    Another way to make new year resolutions for decluttering is to set a timeline. Establishing a timeline may help you stay focused and motivated, as it gives you something to look forward to and measure your progress against. Setting milestones along the way can also be beneficial; this will break up the process into more manageable chunks. With realistic goals in place, you can get organized and create a more peaceful living environment.

    Give Yourself More Compliments

    As we start a new year, many of us think of new year resolutions to improve our lives. One resolution that doesn’t get enough attention is giving yourself compliments. We often criticize ourselves for minor mistakes or imperfections, but it’s important to remember the positive qualities we possess and acknowledge our accomplishments. A great new year resolution is to make a list of all the positive qualities you possess and to read that list out loud each day. This will help remind you to give yourself credit for your hard work and accomplishments, giving yourself a much-needed boost in confidence. Additionally, take time to recognize the small successes throughout each day—every little “win” counts!

    Removing Negative People From Your Life

    Cutting off toxic people in your life is something you should strive to do in the new year. Toxic people can make your life miserable and can hold you back from achieving success in all aspects of your life. By removing them from your life you will be able to create a peaceful and healthy environment that is conducive to personal growth and development. It doesn’t mean that you have to completely sever all ties with them, but it does mean that you need to take steps to limit your contact and involvement with them. You can start by setting boundaries – such as agreeing not to talk about certain topics or telling them in advance when you won’t be available for a call. If necessary, you should also take measures such as blocking their calls or emails. Surrounding yourself with positive people and avoiding those who are negative can make a huge difference to your outlook and help you achieve your New Year’s resolutions.

    Use Planners To Keep Organized

    The new year is a time for new beginnings, and one of the most popular resolutions is to get organized. There are a lot of different ways to do this, but one of the simplest and most effective methods is to use a planner. Planners can help you keep track of everything from your appointments and deadlines to your to-do list and grocery shopping. They can also help you stay on track with your goals and priorities.

    New Year's Resolutions

    Goals that help you improve your health, happiness, and life overall can be tricky to stick to – but they certainly don’t have to be! Having patience and a clear plan of attack – which might include breaking down larger goals into smaller achievable steps – can help you turn your New Year’s resolutions into achievable realities.

  • How To Get A Good Night’s Sleep: Tips For Waking Up Refreshed

    Getting a good night’s sleep is essential for overall health and well-being, yet many people struggle to get the sleep they need. If you have trouble sleeping, there are a few things you can try to help you get the rest you need. Consider trying some of these tips to get a better night’s sleep and feel refreshed and ready to tackle the day tomorrow.

    get a good night's sleep

    Creating A Bedtime Routine

    A bedtime routine is important for getting a good night’s sleep. It signals to your body that it’s time to wind down and prepare for sleep. A bedtime routine can look different for everyone, but there are some key components that are essential for a good night’s rest. First, you should disconnect from electronics at least 30 minutes before bed. This means no more screen time, whether it’s scrolling through social media, watching TV, or playing video games. This will help you to avoid the stimulation that can keep you up at night. Next, you should relax your body with some gentle stretches or relaxation exercises. This will help to release any tension that you may be feeling and help you to drift off to sleep more easily. Finally, you should dim the lights in your bedroom and make sure that the temperature is comfortable. These simple steps can make all the difference in getting a good night’s sleep. So if you’re struggling to get some shut-eye, try creating a bedtime routine and see how it helps you to get the rest that you need.

    Blocking Out The Sunlight

    Blocking out sunlight before bedtime is crucial for sleep. At night, our body’s production of the sleep hormone melatonin increases in response to the absence of light. During the day, sunlight suppresses melatonin production. Bedtime is the ideal time to allow our melatonin levels to naturally rise so we can sleep better. Blocking out sunlight exposure in the evening allows us to fall asleep more easily and sleep more soundly throughout the night. In addition, blocking out sunlight helps to reset our internal body clock, or circadian rhythm, which can be thrown off by exposure to light at night. How do you achieve this? By investing in heavy black-out window curtains.  But what if you don’t have any window coverings? Or what if you live in a remote area where there is no artificial light to block out? In these cases, it can be helpful to use a sleep mask. Sleep masks are designed to block out all light, helping you to fall asleep faster and stay asleep longer. And since they are relatively inexpensive and easy to use, they are worth considering if you have trouble sleeping.

    No Electronics Before Bedtime

    Unfortunately, many of us have gotten into the habit of using electronics right up until we turn out the lights. Whether it’s checking our email one last time, scrolling through social media, or watching TV, this exposure to artificial light can interfere with our body’s natural sleep cycle. Meaning, the blue light emitted by screens suppresses the production of melatonin, the hormone that signals to our bodies that it’s time to sleep. As a result, we may find ourselves tossing and turning all night long, when we could be getting deep, restful sleep. So put away those electronics at least an hour before bedtime, and give yourself a chance to truly relax and prepare for a good night’s sleep.

    No Big Meals Or Caffeine Before Bed

    It’s common knowledge that eating a big meal before bed is a recipe for indigestion and sleeplessness. And yet, so many of us continue to do it night after night. Why? Because we’re hungry, and dinner was hours ago. It’s tempting to just snack on something before bed, but that can lead to the same problems. Foods high in fat and sugar are especially problematic, as they can cause an energy spike just when we need to be winding down. And of course, caffeine is a notorious sleep-wrecker. So if you’re having trouble getting a good night’s rest, it’s worth considering your pre-bedtime habits. Try avoiding large meals and snacks before bed, and cut back on caffeine in the evening. You might just find yourself sleeping better through the night.

    Exercise

    There are many benefits to exercising, and one of them is that it can help induce sleep. When you work out, your body temperature rises and then falls, which can help signal to your body that it’s time to sleep. Exercise helps to release sleep-promoting hormones like serotonin and endorphins. And finally, exercise can tires you out physically, making it more likely that you’ll fall asleep when you get into bed. So if you’re having trouble sleeping, try adding some exercise to your routine. Just be sure to do it at least a few hours before bedtime so that you don’t get too revved up just before trying to sleep.

    Reduce Liquid Intake

    As far as drinking water before bed goes, it’s generally best to stop drinking about 2 hours before sleep. This will help minimize the number of times you have to get up in the middle of the night to go to the bathroom. If you know you’ll be waking up in the middle of the night anyway (for example, if you have young children), it’s best to cut off your water intake even earlier.

    Lower The Room Temperature

    One of the most common sleep disruptions is an uncomfortable room temperature. Studies have shown that a cooler room temperature is ideal for sleep. According to Sleep Foundation, 60 to 68 degrees Fahrenheit would be the optimal range. By lowering the temperature before bedtime, you can create an environment that is more conducive to sleep. In addition to helping you get a good night’s sleep, a cooler room temperature can also help to reduce stress and anxiety.

    Invest In A Comfortable Mattress and Pillows

    There’s nothing quite like crawling into bed at the end of a long day and sinking into a comfortable mattress. But did you know that a good mattress can actually help you sleep better? That’s right – a comfortable mattress can mean the difference between a restful night’s sleep and being restless all night long. A comfortable mattress helps to reduce tossing and turning, and it can also provide the right amount of support for your back and neck. As a result, you’ll sleep more soundly and wake up feeling refreshed.

    Additionally, pillows provide support for your head and neck, helping you to maintain a comfortable position throughout the night. In addition, they can also help to keep your spine properly aligned, which can reduce pain and stiffness in the morning. But not all pillows are created equal. Look for a pillow that is soft yet supportive and that contours to your unique shape. You may also want to experiment with different fillings, such as down or memory foam, to find the material that best meets your needs. With a little trial and error, you’ll be sure to find the perfect pillow for a good night’s sleep.

    Reduce Surrounding Noise 

    Whether it’s the sound of traffic or your neighbor’s dog barking, outside noise can be enough to keep you from sleeping peacefully. But there are ways to fight back. By reducing the surrounding noise, you can give yourself a better chance of getting a good night’s rest. Noise reducers aid in blocking out unwanted sounds. There are many different types of noise reducers, so you can find one that suits your needs and your budget. 

    Another way to reduce outside noise is by investing in and wearing earplugs. Oh, and remember those thick curtains? They do more than block out the light. They also keep out street noise. By taking these steps, you can help ensure that you get the restful sleep you need.

    get a good night's sleep

    In conclusion, getting a good night’s sleep is essential for feeling your best the next day. When we sleep it allows us to process information from the day and sort through memories, which helps improve our mood and overall mental health. When we don’t get enough rest, it can negatively affect both our physical and mental health in a number of ways. So if you’re struggling to get a full eight hours, consider implementing some of these tips to make sure you’re giving yourself the best chance at a good night’s sleep. Sweet dreams!