Bicultural Healthy Living is the ability of immigrants and refugees to bridge two cultures, the American mainstream culture and their culture of origin, into one that allows them to live healthfully and happily. By leading a bicultural healthy lifestyle, we hope that Asian American and Pacific Islander (AAPI) communities can find a path that allow both their Asian/Pacific islander and American culture to co-exist with the ability to use one or both cultural protective factors when needed. This blog will explore the various ways and strategies to improve the health of AAPIs and the community as a whole by living a bicultural healthy lifestyle.
26 Quotes About Letting Go
Quotes aren’t just words—they’re anchors. Whether pulled from ancient proverbs, modern thinkers, or historical legends, inspirational quotes can offer clarity and calm during life’s storms. As Jessi Gholami, LCSW, puts it, they’re “concentrated morsels of hard-won wisdom” that feel like a warm hug when we need it most. Unlike cliché slogans, meaningful quotes can ground us, bring peace, and even disrupt the loop of negative thoughts that often spin on autopilot. According to clinical therapist Donna Novak, PsyD, placing inspirational quotes in our environment can help break that cycle and invite in a fresh, healing perspective. In this post, we highlight 26 quotes focused on letting go—powerful reminders of surrender, self-compassion, and the emotional release needed to heal.
26 Quotes About Letting Go
- “Some of us think holding on makes us strong but sometimes it is letting go.”
— Hermann Hesse - “The truth is unless you let go—forgive yourself, forgive the situation, realize the past is over—you cannot move forward.”
— Steve Maraboli - “When things start to fall apart in your life, you feel as if your whole world is crumbling. But actually it’s your fixed identity that’s crumbling. And that’s cause for celebration.”
— Pema Chödrön - “The sooner we let go of holding on, the sooner we can hold on to the beauty of what’s unfolding before us. Nothing was ever meant to stay the same forever.”
— Julieanne O’Connor - “Seek not that the things which happen should happen as you wish; but wish the things which happen to be as they are, and you will have a tranquil flow of life.”
— Epictetus - “It’s not a matter of letting go, you would if you could. Instead of ‘Let it go’ we should probably say ‘Let it be’.”
— Jon Kabat-Zinn - “It is the same with people as it is with riding a bike. Only when moving can one comfortably maintain one’s balance.”
— Albert Einstein - “Let go of becoming but never let go of taking action. Stop expecting and start living.”
— Maxime Lagacé - “Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.”
— Oprah Winfrey - “There ain’t no way you can hold onto something that wants to go, you understand? You can only love what you got while you got it.”
— Kate DiCamillo - “To let go does not mean to get rid of. To let go means to let be. When we let be with compassion, things come and go on their own.”
— Jack Kornfield - “If you want to fly in the sky, you need to leave the earth. If you want to move forward, you need to let go of the past that drags you down.”
— Amit Ray - “I don’t regret difficulties I experienced; I think they helped me to become the person I am today… he doesn’t remember the details of everything he learned, but he knows how to strike when the time is right.”
— Paulo Coelho - “To resist change, to try to cling to life, is like holding your breath: if you persist you kill yourself.”
— Alan Watts - “Surrender is a journey from outer turmoil to inner peace.”
— Sri Chinmoy - “Growth is painful. Change is painful. But nothing is as painful as staying stuck somewhere you don’t belong.”
— Mandy Hale - “Let reality be reality. Let things flow naturally forward in whatever way they like.”
— Lao Tzu - “The key in letting go is practice. Each time we let go, we disentangle ourselves from our expectations and begin to experience things as they are.”
— Sharon Salzberg - “If strength is love, then we weren’t strong enough. But if strength is letting love go, we were.”
— Joe Bolton - “The nearer a man comes to a calm mind, the closer he is to strength.”
— Marcus Aurelius - “The ultimate act of power is surrender.”
— Krishna Das - “Vitality shows in not only the ability to persist but the ability to start over.”
— F. Scott Fitzgerald - “We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.”
— E.M. Forster - “When all is lost, when all is let go of, when all is abandoned, what you are left with is an ocean of bliss.”
— Robert Thurman - “The more anger towards the past you carry in your heart, the less capable you are of loving in the present.”
— Barbara De Angelis - “People have a hard time letting go of their suffering. They prefer suffering that is familiar to the unknown.”
— Thich Nhat Hanh
Whether you’re navigating anxiety, loss, or personal growth, the right words can offer perspective and strength. Let these 26 quotes about letting go serve as daily reminders that healing begins with release. Pin them to your mirror, keep one in your journal, or share with a friend—they might be exactly the breath of wisdom someone needs today.
Menthol Tobacco Products
Menthol is a compound found naturally in peppermint and similar plants, but it can also be made synthetically. In tobacco products like cigarettes, menthol produces a cooling sensation in the throat and lungs, which reduces the harshness of the smoke and makes it easier to inhale—an effect that can increase the likelihood of addiction. Menthol is not limited to cigarettes; it’s also found in e-cigarettes, cigars, hookah, smokeless tobacco, nicotine pouches, and heated tobacco products. While federal law bans most flavored cigarettes, menthol remains an exception. Nearly all cigarettes sold in the U.S. contain some amount of menthol, but those labeled “menthol” typically contain higher concentrations. In 2021, menthol cigarettes made up 37% of all cigarette sales—the highest level recorded since federal reporting began in 1963.
Key Facts About Menthol in Tobacco Products:
- Menthol masks harshness:
Tobacco companies add menthol to make tobacco products feel smoother and more appealing, especially to young people and first-time users. - Menthol increases addiction risk:
Menthol enhances nicotine’s effects on the brain, making tobacco products even more addictive. Some menthol cigarettes now contain higher levels of nicotine. - Menthol makes quitting harder:
People who smoke menthol cigarettes are generally less likely to successfully quit compared to those who smoke non-menthol cigarettes. - Targeted marketing:
Tobacco companies aggressively market menthol products to specific groups, particularly Black communities. - Disproportionate impact:
Higher rates of menthol cigarette use are found among:- Young people
- Racial and ethnic minorities
- LGBTQ+ individuals
- Women
- People with low income
- People with mental health conditions
- Solutions for reducing menthol use:
- Increase access to quitting resources like counseling and medications
- Implement policies to restrict or reduce menthol tobacco product sales
As menthol continues to dominate the flavored cigarette market, public health experts warn that its smooth and cooling properties can mask the dangers of smoking, especially for new users. Understanding the role of menthol in tobacco products is essential for communities and policymakers working to reduce smoking rates and protect public health—especially among youth and communities disproportionately targeted by menthol marketing.
Reference: https://www.cdc.gov/tobacco/menthol-tobacco/index.html
About Youth Violence
Youth violence doesn’t just cause immediate harm—it can have lasting consequences on a young person’s physical, mental, and social well-being. Exposure to violence during adolescence can disrupt healthy development, impair decision-making, and create challenges with learning. It can also lead to difficulty forming positive connections with peers and trusted adults, as well as make it harder to manage stress and emotions over time.
The health and social effects of youth violence are deeply concerning, especially because they are not evenly distributed across all communities. Communities of color, particularly Black or African American youth, are disproportionately affected. Youth violence is linked to a range of negative outcomes including mental health struggles, substance use, obesity, risky sexual behaviors, depression, academic failure, and even suicide. It also increases the risk of future violence—both as a victim and perpetrator. On a broader level, violence strains community systems by raising healthcare costs, reducing property values, impacting school attendance, and limiting access to support services.
Every day, thousands of young people are affected by youth violence across the United States. This crisis touches every type of community—urban, suburban, rural, and tribal. The impact is widespread, both in human suffering and economic cost. Below are some key facts and highlights based on U.S. data:
Key Facts & Highlights:
- Youth violence is common
- Homicide is the 3rd leading cause of death for youth ages 10–24.
- It is the leading cause of death for non-Hispanic Black or African American youth.
- Over 800 youth are treated in emergency departments each day for assault-related injuries.
- Some youth are more at risk
- Sexual minority teens experience more types of violence than their heterosexual peers.
- Black or African American youth are at higher risk for severe violence, including homicides, aggravated assaults, and fights causing injuries.
- Youth violence is costly
- In 2020, youth homicides and assault-related injuries cost an estimated $122 billion.
- These costs include medical care, lost productivity, and reduced quality of life—not including criminal justice expenses.
- Impact of COVID-19
- The economic burden of youth violence increased by 17% from 2019 to 2020.
- 2019: $105 billion → 2020: $122 billion
Prevention is not only possible—it’s essential. Protecting youth means addressing both the individual and societal factors that increase or decrease the risk of violence. Long-standing systemic inequities, like concentrated poverty, residential segregation, and racism, must be addressed to create safer, healthier environments for all youth. Effective prevention strategies consider the full context in which young people grow up, especially for those from racial and ethnic minority communities. Tackling the root causes of violence is key to breaking cycles of harm and supporting young people in becoming healthy, thriving adults.
Reference:https://www.cdc.gov/youth-violence/about/index.html
Yes, Stress Really Can Make You Sick —Here’s Why
Can Stress Really Make Us Sick? Understanding the Mind-Body Connection
Yes—chronic stress can absolutely impact your physical health. In fact, 60% to 80% of primary care visits involve stress-related concerns. Health psychologists like Dr. Julia Kogan and functional medicine specialists like Dr. Patricia Mills explain that prolonged stress elevates cortisol levels, which can weaken the immune system, trigger inflammation, and exacerbate chronic conditions like arthritis, IBS, and fibromyalgia. Chronic stress also decreases white blood cells, disrupts sleep, and interferes with hormone production—leading to issues with menstruation, fertility, and even testosterone levels in men. Symptoms of stress-related illness include headaches, high blood pressure, lowered immunity, sleep disturbances, and reduced sex drive.
Key Facts:
- Chronic stress weakens the immune system and increases inflammation.
- Cortisol overproduction impacts hormone balance and immunity.
- Stress can worsen chronic conditions like arthritis, IBS, and fibromyalgia.
- Symptoms of stress-related illness include fatigue, poor sleep, tension, and frequent infections.
- Activities like meditation, breathwork, yoga, walking, dancing, and aromatherapy can naturally increase oxytocin, the relaxation hormone.
While we can’t eliminate all stress from our lives, we can choose how we respond to it. Tuning into our bodies and incorporating daily oxytocin-boosting habits like mindful breathing, gentle movement, and social connection can help us build resilience. If stress is taking a toll on your body, it’s not just in your head—and it’s worth taking seriously. Prioritize your well-being and reach out to a healthcare provider if stress is affecting your quality of life.
Reference: https://www.verywellmind.com/yes-stress-can-really-make-you-sick-this-is-why-8350874
The Colors of Resilience: Taiwan’s Rainbow Village and Its Artistic Legacy
Tucked away in the Nantun District of Taichung, Taiwan, Rainbow Village is more than just a vibrant collection of street art — it’s a living canvas that tells a story of resilience, hope, and the unyielding power of creativity. Originally a military dependents’ village destined for demolition, it became an artistic sanctuary thanks to the tireless brush of Huang Yung-Fu, affectionately known as “Grandpa Rainbow.” His whimsical paintings of birds, animals, and cheerful human figures transformed crumbling walls into radiant symbols of life and joy, turning an abandoned settlement into a celebration of color and imagination.
Beyond its bright facades, Rainbow Village reflects a poignant cultural narrative. The walls whisper stories of Taiwan’s history — from war and displacement to the creation of tight-knit military communities. Huang’s art preserves not just fading structures, but the collective memory of thousands of families who once called these streets home. Each painted figure honors the past, offering both locals and visitors a reminder of perseverance and cultural identity amid modernization.
Today, Rainbow Village stands as both a tourist destination and a cultural treasure, drawing visitors from around the world who marvel at its authenticity and artistic spirit. Huang’s legacy lives on through each brushstroke, a testament to how art can protect heritage, inspire connection, and turn ordinary places into extraordinary landmarks. In every corner of this colorful village, the heart of Taiwan continues to shine.
What Is Major Depressive Disorder?
Depression, also known as major depressive disorder (MDD), is a serious mood disorder that affects how a person thinks, feels, and functions in daily life. Unlike occasional sadness, depression is persistent and can lead to emotional, physical, and cognitive challenges, impacting work, relationships, and overall well-being. Symptoms include persistent feelings of hopelessness, loss of interest in activities, changes in sleep and appetite, and difficulty concentrating. While the exact causes vary, depression can be linked to genetics, brain chemistry, stress, and environmental factors. Effective treatments, such as therapy, medication, and lifestyle changes, can help individuals manage and recover from depression.
Key Facts About Depression:
- Prevalence: Over 17 million adults in the U.S. experience depression annually.
- Symptoms: Persistent sadness, fatigue, irritability, loss of interest, and difficulty concentrating.
- Risk Factors: Genetics, brain chemistry imbalances, chronic stress, and substance use.
- Types: Includes seasonal affective disorder (SAD), postpartum depression, and atypical depression.
- Treatment Options: Therapy (CBT, interpersonal therapy), medications (SSRIs, SNRIs), and alternative treatments like transcranial magnetic stimulation (TMS).
Depression is a challenging condition, but with the right support and treatment, recovery is possible. If you or someone you know is struggling, reaching out for help is a crucial first step. Whether through therapy, medication, lifestyle changes, or support groups, there are many ways to manage depression and improve well-being. Remember, you are not alone—help is available, and healing is within reach.
不要害怕寻求帮助。
Don’t be afraid to seek help.
Reference:https://www.verywellhealth.com/major-depressive-disorder-5092483
Public Health Strategies for Tobacco Prevention and Control
Commercial tobacco use remains the leading cause of preventable disease, disability, and death in the U.S., disproportionately affecting marginalized communities. For decades, tobacco companies have strategically targeted youth, low-income communities, and racial and ethnic minorities, increasing access to and appeal of tobacco products. Social factors like poverty, discrimination, and adverse childhood experiences further contribute to tobacco use, making it harder for individuals to quit. Addressing these disparities through evidence-based strategies—such as tobacco-free policies, cessation support, and restrictions on tobacco marketing—can help reduce tobacco-related health inequities and protect future generations.
Key Facts About Tobacco Use and Its Impact:
- Targeted Marketing: Tobacco companies have historically marketed their products more aggressively to youth, low-income communities, and racial and ethnic minorities.
- Health Disparities: People with mental health conditions and substance use disorders face higher rates of tobacco-related disease and death.
- Secondhand Smoke Exposure: Comprehensive smoke-free policies in workplaces, schools, and multi-unit housing help protect public health.
- Cessation Support: Expanding access to affordable quitting resources, including FDA-approved medications and behavioral counseling, increases success rates.
- Policy Impact: States like California, Massachusetts, and Michigan have made significant progress through tobacco-free laws and retailer restrictions.
Eliminating tobacco-related disparities requires a collective effort. By supporting smoke-free policies, promoting access to cessation resources, and addressing targeted marketing, we can create healthier communities for all. If you or someone you know is trying to quit, seek out proven resources and support systems. Together, we can work toward a future free from the harms of commercial tobacco.
**Reducing access to flavored tobacco products decreases the likelihood of peer pressure to try tobacco.**
Reference: https://www.cdc.gov/reach/php/strategies/tobacco-prevention-control.html
The Power of Cultural Intelligence: A Key to Effective Leadership in a Diverse World
Cultural intelligence (CQ) is a key factor in leadership success, often surpassing IQ, emotional intelligence (EQ), or lived experience in diverse and complex environments. CQ is more than just understanding different cultures—it is a structured form of intelligence made up of four key components: CQ Drive (motivation), CQ Knowledge (understanding cultural differences), CQ Strategy (planning and adapting), and CQ Action (effective behavior). Leaders who develop these skills are better equipped to navigate cultural complexities, build inclusive teams, and make informed decisions in global or diverse settings.
Key Aspects of Cultural Intelligence:
- CQ Drive: Motivation, curiosity, and confidence in engaging with diverse cultures.
- CQ Knowledge: Understanding cultural norms, values, and leadership expectations across cultures.
- CQ Strategy: Planning and adapting based on cultural awareness and situational factors.
- CQ Action: Adjusting behavior to communicate and lead effectively in different cultural contexts.
Developing cultural intelligence is essential for leaders aiming to create inclusive and high-performing teams. By identifying areas for improvement—whether boosting motivation, enhancing knowledge, or refining adaptability—leaders can foster stronger relationships and drive success in today’s globalized world.
The Effects of Marijuana on the Teenage and Young Adult Brain
Marijuana, known for its mind-altering effects due to tetrahydrocannabinol (THC), is one of the most widely used substances in the United States. In 2021, 11.8 million young adults aged 18 to 25 reported using marijuana, while 30.7% of 12th graders admitted to using it within the past year. With the legalization of marijuana in many states, its use has become more socially acceptable, particularly among teens and young adults. However, the adolescent brain continues developing until age 25, and marijuana use during this critical period can disrupt brain development, impair memory, learning, and decision-making, and lead to long-term cognitive issues. Additionally, chronic marijuana use in youth is linked to a loss of IQ, poor academic performance, increased risk of depression and anxiety, and even addiction.
Key Factors of Marijuana Use and Its Risks:
- Cognitive Impairment: Problems with attention, concentration, memory, and learning.
- Poor Decision-Making: Reduced coordination, slower reaction time, and impaired judgment.
- Academic and Professional Impact: Lower performance, increased likelihood of dropping out, and reduced career opportunities.
- Mental Health Risks: Higher chances of depression, anxiety, and suicidal thoughts.
- Addiction Potential: Regular use of high-THC products can lead to marijuana use disorder, especially in those who start young.
Choosing a healthier lifestyle free from marijuana can help young people reach their full potential, both mentally and physically. If you or someone you know is struggling with marijuana use, seeking support from a counselor, healthcare provider, or support group can make a significant difference. Making informed decisions about substance use is essential for long-term well-being, leading to a future filled with greater opportunities, stronger relationships, and improved overall health.
Reference: https://americanaddictioncenters.org/marijuana-rehab/effects-of-marijuana-on-teenage-brain
The Beauty of Cross-Cultural Friendships: Expanding Horizons & Building Bridges
Friendships that bridge different cultures, languages, and backgrounds offer a unique and enriching perspective on the world. When we connect with people who have different life experiences, we expand our understanding, challenge stereotypes, and develop greater empathy. Learning about another person’s traditions, beliefs, and customs firsthand allows us to see the world from a more inclusive and informed perspective. These friendships break down barriers and foster global awareness, making us more adaptable and open-minded individuals.
Cross-cultural and bilingual friendships also provide tangible cognitive and linguistic benefits. Engaging with a friend who speaks another language or comes from a different background naturally enhances our communication skills and deepens our cultural intelligence. Exposure to different languages, even informally, can improve memory, problem-solving skills, and creativity. Additionally, bilingual friendships can encourage us to learn a new language, making us more effective communicators and strengthening connections across diverse communities.
Beyond personal growth, bicultural and multilingual friendships create stronger, more inclusive communities. These friendships promote cross-cultural appreciation and foster an environment of mutual respect and understanding. In an increasingly interconnected world, the ability to navigate cultural differences with empathy and curiosity is invaluable. By embracing friendships that span cultural and linguistic boundaries, we build bridges instead of walls, fostering a world that thrives on diversity, connection, and shared humanity.
Jarrelle ( 杰遨 )Jieao