What is Bicultural Healthy Living?

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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.

Rising Together: Breaking Barriers in BIPOC Communities

Breaking barriers in BIPOC (Black, Indigenous, and People of Color) communities is about more than overcoming individual struggles—it’s about dismantling systemic inequities that have persisted for generations. From limited access to quality education and healthcare to underrepresentation in leadership and the arts, these challenges affect daily life and long-term opportunities. Yet despite these barriers, BIPOC communities continue to demonstrate resilience, innovation, and leadership, paving the way for meaningful change.

Representation is a key part of progress. Studies show that when BIPOC voices are included in leadership, policy, and cultural spaces, outcomes improve for entire communities. Health disparities, wage gaps, and limited access to resources remain pressing issues, but community-driven initiatives have proven to be some of the most effective solutions. Whether through grassroots organizations, cultural arts programs, or advocacy for equitable healthcare, BIPOC leaders are reshaping narratives and building stronger support systems for the future.

True change comes when we all recognize the importance of equity and take action. Supporting BIPOC-owned businesses, investing in education, amplifying diverse voices, and advocating for policy reform are steps everyone can take to help break down barriers. By standing together, we not only honor the strength and resilience of BIPOC communities but also build a society where every voice is valued and every person has the opportunity to thrive.

Jarrelle (jieao-杰遨) Barton

Can’t Focus? Same. These 5 Tips Will Cure Your Brain Fog Stat

After becoming a parent to twins, sleep became a luxury I could no longer afford—three non-consecutive hours was considered a win. Between midnight feedings, a preschooler’s tantrums, and a demanding full-time job, I was functioning on caffeine and sheer willpower. But what truly made life unmanageable was the relentless brain fog: that spacey, “buffering” feeling that made simple tasks feel like climbing a mountain. Brain fog isn’t just tiredness—it’s a cognitive haze marked by forgetfulness, slow thinking, poor focus, and feeling mentally “off.” According to psychiatrists like Dr. Simon Faynboym, causes range from sleep deprivation and poor diet to stress, illness, and hormonal changes. I once left my wallet at the bank and even mixed up my twins. Yep, it was that bad. But over time, I made small changes—better sleep hygiene, limiting caffeine, walking daily, and being kinder to myself. It didn’t happen overnight, but eventually, the fog began to lift.

Key Facts at a Glance:

  • Brain fog includes forgetfulness, sluggish thinking, and confusion.
  • Common causes include sleep deprivation, stress, dehydration, poor nutrition, hormonal shifts, and medical conditions.
  • Mental health issues like anxiety and depression often contribute.
  • Treatment may involve lifestyle changes, therapy, medical care, or supplements.
  • Prevention includes hydration, a balanced diet, regular exercise, and enough sleep.

Top 5 Tips to Beat Brain Fog:

  1. Prioritize Sleep: Stick to a consistent bedtime routine and aim for 7–8 hours of quality rest each night.
  2. Stay Hydrated: Keep a water bottle nearby and sip regularly—dehydration can dull your brain.
  3. Eat Smart: Fuel your brain with omega-3s, leafy greens, lean proteins, and complex carbs.
  4. Move Your Body: Even short walks or stretching breaks can boost clarity and circulation.
  5. Declutter Your Mind: Use to-do lists, practice mindfulness, or journal to stay grounded and focused.

If you’re stuck in a mental haze, know that you’re not alone—and that brain fog is more than just being scatterbrained. It’s a signal that your mind and body need support. Whether it’s tweaking your daily routine, reaching out to a doctor, or just giving yourself grace, there are ways forward. Be patient with yourself, take small steps, and trust that clarity can return—even after the stormiest seasons of life.

**Maintain a positive mindset-รักษาทัศนคติเชิงบวก**

Reference:https://www.verywellmind.com/brain-fog-8722143?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=18623214-20250725&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=072525&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input

8 Signs of Emotional Maturity

Emotional maturity is the ability to understand, express, and manage your emotions in ways that promote healthy relationships and personal well-being. It allows you to respond to life’s stressors with intention rather than reaction. Emotionally mature individuals are self-aware, compassionate, and open-minded—they continue to develop emotional and cognitive tools to cope with adversity and find meaning in challenges. While emotional maturity often starts developing in early life, it evolves over time and can be shaped by many factors, including upbringing, life experiences, therapy, and intentional growth.

Key Facts About Emotional Maturity

  • Emotional maturity is a lifelong developmental process.
  • The brain reaches full maturity (especially the prefrontal cortex) around age 25, which supports emotional regulation.
  • Emotional maturity includes the ability to recognize and manage your feelings, empathize with others, and maintain healthy boundaries.
  • Factors like secure attachment in childhood, mental health, neurodivergence, and therapy all play a role in emotional development.
  • Emotionally mature people take accountability, handle stress constructively, and foster respectful, secure relationships.
  • Emotional maturity is not fixed—it can be cultivated at any age with intention and support.

8 Signs of Emotional Maturity

  1. You Are Empathetic – You can put yourself in others’ shoes and respond with compassion.
  2. You Recognize and Share Your Feelings – You are aware of your emotions and understand what drives them.
  3. You’re Flexible and Open-Minded – You can adapt to change and consider other viewpoints with respect.
  4. You Form Secure, Healthy Relationships – You build trust and connection, often supported by secure attachment styles.
  5. You Take Responsibility for Your Actions – You own your mistakes and learn from them.
  6. You Set Healthy Boundaries – You protect your emotional well-being and respect others’ limits.
  7. You Resolve Conflicts Effectively – You seek solutions, listen actively, and de-escalate tension without manipulation.
  8. You Manage Stress in Healthy Ways – You practice self-care, mindfulness, and coping strategies without avoidance or overreaction.

Emotional maturity is a journey, not a destination. It’s okay to grow at your own pace and to seek support when needed. Whether you’re learning to set boundaries, navigate relationships, or manage stress, know that progress is always possible. With awareness, compassion, and help from mental health professionals, you can cultivate a more emotionally resilient and fulfilling life.

** 不要忽视心理健康问题。
Don’t ignore mental health issues.**

Reference:https://www.verywellmind.com/signs-of-emotional-maturity-7553316?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=18623209-20250721&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=072125&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

Is Anxiety Genetic?

Anxiety often runs in families, but does that mean it’s in your DNA? While scientists haven’t pinpointed a single “anxiety gene,” research shows that having a close family member with an anxiety disorder increases your risk by two to six times. Twin studies and genetic research support a hereditary link, but genes are only one piece of the puzzle. Environmental factors—like trauma, parenting style, stress, and lifestyle—can all influence whether someone with a genetic predisposition actually develops anxiety. Additionally, anxiety may show up differently across generations. One person may struggle with social anxiety, while another experiences panic attacks or specific phobias. The good news? Treatment works. Therapy, medication, and healthy lifestyle choices can reduce anxiety’s impact—regardless of your family history.

Key Facts:

  • If you have a close family member with an anxiety disorder, your risk is 2–6 times higher.
  • Genes + environment = higher likelihood, not certainty.
  • Anxiety types vary: generalized anxiety, panic disorder, social anxiety, phobias, etc.
  • Epigenetics shows trauma can impact genetic expression passed to future generations.
  • Treatment options include CBT, medication, lifestyle changes, and stress management.
  • Supporting children early can reduce long-term anxiety risks.


Anxiety may have roots in your genes, but it doesn’t define your destiny. With awareness, support, and treatment, individuals and families can navigate anxiety together and lead fulfilling lives. Understanding the genetic link can empower you—not limit you—to take action and seek support when needed.

Reference: https://www.verywellmind.com/is-anxiety-genetic-5271575


 **Accept your imperfections – Chấp nhận những điểm không hoàn hảo của bản thân.**

Pomegranate And Health

Pomegranate, a ruby-red fruit known for its tart-sweet juice and jewel-like seeds, has long been valued in traditional medicine. Originating from the Middle East, the fruit has found its way into Mediterranean diets, Southeast Asian remedies, and Southwestern U.S. gardens. Traditionally, it has been used to treat a wide range of ailments—from sore throats to intestinal infections. Today, pomegranate juice and extracts are promoted for more modern health concerns, such as high blood pressure, heart disease, and diabetes. But how much of this is supported by science?

While early studies suggest that pomegranate juice may help reduce blood pressure and slightly lower blood glucose levels, research is still limited and inconclusive. The majority of studies have used pomegranate juice—not pills or powders—which makes it harder to compare across products. For cholesterol and other lipid levels, research has been inconsistent and doesn’t yet support any clear health claims. So while pomegranate might offer some benefits, it’s not a miracle cure—and more high-quality studies are needed to confirm its therapeutic potential.

Key Facts:

  • Pomegranate has traditional uses for sore throat, diarrhea, and intestinal parasites.
  • It’s currently promoted for heart disease, high blood pressure, and diabetes.
  • Some evidence supports its use in lowering blood pressure and blood glucose levels.
  • No strong evidence supports pomegranate’s effect on cholesterol levels.
  • Juice is generally safe; high doses of other parts of the plant may be harmful.
  • Always consult a healthcare provider before using herbal supplements. *
  • It’s currently promoted for heart disease, high blood pressure, and diabetes.

In terms of safety, drinking pomegranate juice is generally considered safe for most people, including during pregnancy. However, consuming large amounts of the root, stem, or peel may be harmful due to toxic compounds. Some individuals might also experience mild digestive symptoms or allergic reactions. It’s essential to speak with your healthcare provider before using any herbal supplement, especially if you’re on medication or pregnant. Remember, herbal products like pomegranate extracts are regulated differently than prescription drugs, and it’s up to manufacturers to ensure their safety and labeling.

Pomegranate is a delicious and potentially beneficial fruit, but it’s important to approach its health claims with a balanced perspective. As with all herbal products, use it wisely and in moderation—while keeping your doctor in the loop. With informed choices, you can enjoy the flavor and possible benefits of pomegranate while safeguarding your health.

Reference:https://www.nccih.nih.gov/health/pomegranate

Standing Together: Addressing Bullying Among AAPI Youth in Schools

Bullying remains a harsh reality for many students in today’s classrooms, and Asian American and Pacific Islander (AAPI) youth often face unique challenges. From being mocked for their language or cultural food to enduring harmful stereotypes and racial slurs, AAPI students are frequently targeted in ways that leave lasting psychological scars. According to national data, nearly 1 in 4 AAPI youth report being bullied in school, often experiencing exclusion, verbal harassment, and even physical intimidation—yet many incidents go unreported due to stigma or fear of retaliation.

Educators and caregivers play a crucial role in creating safer, more inclusive environments for AAPI students. Teachers can incorporate culturally responsive teaching, challenge stereotypes when they arise, and intervene early when they witness bias-based bullying. Parents can create open lines of communication, regularly check in about school experiences, and work with schools to advocate for stronger anti-bullying policies. Peers, too, have immense power—being an ally means standing up, speaking out, and showing empathy when someone is targeted or left out.

Everyone has a part to play in fostering a school culture of belonging and respect. When students feel safe and seen, they thrive. And when communities rally together to dismantle racism and bullying, we build stronger, more compassionate schools for all.

Key Facts:

  • 23% of AAPI youth report being bullied in U.S. schools.
  • Many AAPI students face bullying tied to race, language, and cultural identity.
  • Only a small percentage of incidents are reported or addressed effectively.
  • Bystander intervention by peers significantly reduces bullying incidents.
  • Cultural stigma and pressure to “stay silent” often prevent AAPI students from seeking help.


Creating lasting change starts with listening, learning, and standing up for one another. Whether you’re a teacher, parent, or friend, your support can be the difference between isolation and empowerment. Let’s commit to building schools where every AAPI student feels valued, safe, and respected.

Read more at:https://www.cdc.gov/youth-violence/about/about-bullying.html

The Cultural Diversity of Healing: Meaning, Metaphor,and Mechanism

Healing is a universal human concern, yet the ways in which we heal vary immensely across cultures. Anthropologists have documented diverse systems of healing—from village shamans and herbalists to acupuncture, energy medicine, and spiritual rituals—each offering its own theory of illness, its own patient-healer roles, and its own symbolic actions for recovery. What unites these systems is a shared structure: a defined explanation of affliction, a trusted healer, specific healing rituals, and expectations of wellness. In a world shaped by migration, digital communication, and cross-cultural interaction, these practices are no longer confined to their origins. Today’s clinicians must navigate a kaleidoscope of healing beliefs—not only among immigrants or indigenous populations, but within the broader public, where 20–40% of adults in countries like the U.S., Canada, and Australia regularly use complementary and alternative medicine.


At the heart of any healing practice lies the question: Does it work? But what counts as “working” is itself a culturally shaped idea. Recovery might mean symptom relief, spiritual peace, improved family dynamics, or validation of a community’s worldview. Healing often involves metaphors, transformations, and rituals—practices that may not fit neatly within biomedical definitions of effectiveness. With the global spread and commercialization of traditional healing methods, we face new ethical and practical challenges. Healers once held accountable by their communities now operate in marketplaces, where regulatory oversight may be lacking and cultural meaning can be diluted. As traditions hybridize and shift, clinicians and patients alike must grapple with what healing means in a fragmented, multicultural world.


Healing is never just physical—it is social, psychological, moral, and political. As biomedicine increasingly integrates into global health systems, its limitations in addressing the full human experience become clearer. Cultural healing practices often fill those gaps, offering hope, connection, and empowerment where clinical language falls short. Understanding these practices—not only how they work, but why they matter—helps clinicians meet the deeper needs of their patients. Disentangling cultural meanings from physiological mechanisms may help us build a more compassionate, evidence-informed model of care that values pluralism over uniformity.

Reference:https://pmc.ncbi.nlm.nih.gov/articles/PMC3621226/

What to Do When You Want to Disappear

There are moments when life feels so overwhelming that the thought “I want to disappear” seems like the only escape. Whether it’s the crushing weight of daily obligations, relationship strain, or simply the grind of emotional exhaustion, this desire isn’t uncommon—and it doesn’t mean there’s something wrong with you. Wanting to vanish is often your mind’s way of signaling that something deeper needs attention. According to mental health counselor Rachel Gersten, this feeling can stem from shame, burnout, or emotional overload. Instead of suppressing the urge, try to observe it. What’s happening when the thought arises? Are you exhausted at work? Feeling isolated? Naming the emotion—like “shame wants me to disappear”—can shift your relationship with it. Techniques like narrative therapy, opposite action (from DBT), mindfulness, and simply taking a break can help disrupt the pattern. If the feeling becomes persistent, it’s time to seek support.

Key Facts:

  • The urge to disappear often signals emotional distress, not necessarily depression or suicidality.
  • Shame is a common underlying emotion, prompting withdrawal.
  • “Opposite action” encourages doing the reverse of what the emotion suggests—such as reaching out instead of isolating.
  • Narrative therapy helps reframe thoughts by externalizing them (e.g., “fear wants me to disappear”).
  • Even small breaks can restore clarity—nature, rest, or a microbreak from work can make a big difference.
  • If the thought is recurring, speaking to a therapist can help identify root causes and next steps.

Feeling like you want to disappear isn’t something to fear—it’s something to explore. It’s a sign that your emotional dashboard is lighting up, urging you to slow down, check in, and reconnect with what you need. Whether that’s support, space, or change, you deserve the tools and care to find your way through. You’re not alone—and you don’t have to disappear to find peace.

Reference:https://www.verywellmind.com/what-to-do-when-you-want-to-disappear-5204214?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17807380-20250526&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=052625&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

26 Quotes About Letting Go

When life feels overwhelming or your heart is burdened with grief, a well-chosen inspirational quote can act as a powerful grounding force. Though often overlooked, quotes have the ability to gently interrupt toxic thought spirals and offer perspective during life’s most difficult moments. Mental health professionals like Jessi Gholami, LCSW, emphasize that these are not empty slogans, but concentrated moments of clarity that offer comfort, affirmation, and even healing. Dr. Donna Novak adds that these quotes can reroute the brain’s autopilot thinking patterns—especially helpful for neurodiverse individuals like those with ADHD or autism. Whether meditating, journaling, or decorating your space, integrating letting-go quotes into your daily routine can support emotional release and growth.


Key Facts:

  • Letting-go quotes support emotional processing, surrender, and self-compassion
  • Great for breaking negative thought loops
  • Effective for neurodiverse folks (ADHD, autism)
  • Can be used in meditation, mindfulness, journaling, and home decor
  • Not a substitute for therapy, but a helpful self-care tool


Healing doesn’t always come from grand gestures—it often begins with small, repeated reminders that you are not alone. A quote scribbled on your mirror, whispered in meditation, or tucked into a journal can become your quiet anthem of resilience. And when words aren’t enough, remember that seeking professional support is a sign of strength, not surrender.


English: Mental health is very important.
Japanese: メンタルヘルスはとても重要です。

Reference:https://www.verywellmind.com/quotes-about-letting-go-8678775?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17797308-20250521&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=052125&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

What to Say to Someone Who Is Depressed

When someone we love is struggling with depression, it’s normal to feel unsure about what to say—but silence or distance can unintentionally deepen their pain. Offering gentle words like “I care” or “I’m here for you” may seem small, but to someone feeling isolated, they are lifelines. Empathy doesn’t require perfect phrases—just honest presence. Listening without judgment, checking in regularly, or offering specific support like help with chores or a ride to therapy can go a long way. Remind them that they matter, that they are not weak, and that healing is possible. If you’re ever concerned about suicidal thoughts, seek immediate help. You don’t need all the answers—just being there could be enough.

Key Facts:

  • Saying something is often better than saying nothing at all.
  • Depression can cause withdrawal—keep reaching out.
  • Tangible support (rides, errands, meals) is meaningful.
  • Don’t try to “fix” them—just listen.
  • Encourage professional help, but without pressure.
  • Be aware of suicide warning signs and take them seriously.
  • Call or text 988 if someone is in crisis.


Compassion is more powerful than perfection. If you show up with patience and empathy, you remind your loved one they are not alone—and that there is hope. Keep the conversation going, keep listening, and never underestimate the strength of simply being present.

Reference:https://www.verywellmind.com/what-to-say-when-someone-is-depressed-1067474?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17726325-20250518&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=051825&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a