Uncategorized

Black History Month is more than just a reflection on pain and oppression—it’s a celebration of resilience, joy, innovation, and the undeniable brilliance of Black culture. While historical narratives of struggle are essential, so are the stories of Black excellence, creativity, and triumph. Too often, Black stories on screen are limited to pain, but Black history is rich with pioneers, visionaries, artists, and everyday heroes who’ve shaped the world. This month, let’s expand the narrative. Let’s embrace films that highlight Black love, success, and the beauty of everyday life—movies that inspire, uplift, and remind us that Black history is also Black joy. Here are some powerful films that capture the essence of Black excellence beyond the struggle. 🎬 Queen of Katwe (2016) – The Power of Potential Based on a true story, Queen of Katwe follows Phiona Mutesi, a young girl from the slums of Kampala, Uganda, who discovers her natural talent for chess. With the guidance of a mentor, she defies expectations, rising through the ranks of competitive chess while navigating the challenges of poverty and societal limitations. This film is a heartwarming testament to the power of opportunity, education, and perseverance. Lupita Nyong’o and David Oyelowo deliver stellar performances, making this an inspiring watch for dreamers and changemakers alike. 🎬 Hidden Figures (2016) – Black Women in STEM This critically acclaimed film tells the story of three brilliant Black women—Katherine Johnson, Dorothy Vaughan, and Mary Jackson—who worked as mathematicians at NASA during the 1960s. Despite facing racism and sexism, their contributions were instrumental in launching astronaut John Glenn into orbit. Hidden Figures is a powerful reminder of how intelligence, hard work, and determination can break down systemic barriers. It’s an empowering watch for young girls and women of color in STEM, proving that representation and visibility matter. 🎬 The Great Debaters (2007) – The Power of Words Denzel Washington directs and stars in this gripping film about a debate team from a small Black college in Texas that rises to national prominence, ultimately challenging Harvard in a historic debate. The film is based on real events and highlights the transformative power of education, critical thinking, and the ability to stand up for justice. With passionate performances and a compelling narrative, The Great Debaters is a call to action for young people to use their voices to create change. 🎬 Black Panther (2018) – A Celebration of Black Royalty and Innovation More than just a superhero movie, Black Panther became a cultural milestone, offering a vision of African excellence untouched by colonialism. Set in the fictional nation of Wakanda, the film showcases Black leadership, technological advancement, and rich cultural heritage. Chadwick Boseman’s portrayal of King T’Challa is both regal and deeply human, while the film’s Afrofuturist aesthetic and powerful themes of responsibility, identity, and unity make it an unforgettable experience. 🎬 Love & Basketball (2000) – A Story of Love and Ambition This beloved romance intertwines the passion for basketball with the complexities of love and personal growth. Monica and Quincy, childhood friends, navigate their relationship as they pursue their dreams of becoming professional basketball players. Through ups and downs, they learn about sacrifice, ambition, and the delicate balance between love and career. Love & Basketball stands out as a film that beautifully portrays Black love, ambition, and resilience in the face of adversity. 🎬 The Pursuit of Happyness (2006) – Never Giving Up Will Smith delivers one of his most moving performances as Chris Gardner, a struggling father who faces homelessness while trying to secure a better future for his son. Based on a true story, the film is a testament to perseverance, hope, and the belief that success is possible despite overwhelming odds. Watching Chris fight for his dreams, while maintaining love and optimism for his son, is both heartbreaking and uplifting. The Pursuit of Happyness reminds us that setbacks don’t define us—our determination to rise does. 🎬 Soul (2020) – The Beauty of Everyday Life Pixar’s Soul is a deeply philosophical and visually stunning film that explores themes of purpose, creativity, and finding joy in the little things. The story follows Joe Gardner, a middle school music teacher and aspiring jazz musician who has a near-death experience just before his big break. Through his journey in the afterlife, he learns that life isn’t just about achieving big dreams—it’s about appreciating the everyday moments. Featuring a beautiful jazz-infused score and a rare animated portrayal of Black culture, Soul is a must-watch for anyone questioning their purpose. 🎬 The Woman King (2022) – Strength, Leadership, and Legacy Inspired by true events, The Woman King tells the powerful story of the Agojie, an all-female warrior unit that protected the Kingdom of Dahomey in the 1800s. Led by the formidable General Nanisca (played by Viola Davis), these warriors fight against external threats while challenging traditional gender roles within their society. The film is a gripping tale of sisterhood, resilience, and the power of self-determination. Viola Davis delivers an electrifying performance, making this a must-watch for those who love stories of Black strength and leadership. 🎬 Marshall (2017) – Fighting for Justice This biographical drama follows Thurgood Marshall, the first Black Supreme Court Justice, as he takes on a racially charged legal case early in his career. The film highlights his legal brilliance, strategic thinking, and relentless pursuit of justice. Chadwick Boseman shines in the lead role, bringing Marshall’s sharp wit and unwavering determination to life. Marshall serves as a reminder of the impact of Black legal minds in shaping history and advocating for civil rights. 🎬 Creed (2015) & Creed II (2018) – A Legacy of Strength and Identity A reinvention of the Rocky saga, Creed follows Adonis Creed, the son of legendary boxer Apollo Creed, as he fights to build his own legacy in the ring. With the help of Rocky Balboa, Adonis navigates the challenges of proving himself while honoring his father’s legacy. Michael B. Jordan delivers a powerhouse performance, and the film is packed with emotional

Canada’s history is often celebrated for its multiculturalism and progressive values, yet there remains an overlooked chapter: the profound and often unacknowledged contributions of Black Canadians. Recognizing and sharing these hidden stories is not only a step toward historical accuracy but also a celebration of resilience, culture, and progress. The Beginnings: Black Presence in Early Canada The narrative of Black Canadians traces back to as early as 1628, with the arrival of Olivier Le Jeune, who is recognized as the first recorded African enslaved in the territory now known as New France. His presence marked the beginning of a long and arduous journey for many individuals of African descent in Canada. From that point on, and continuing until the eventual abolition of slavery in 1834, countless Black men and women faced the horrors of servitude and oppression across the expansive landscape of what we now consider Canada. These were individuals who not only contributed to the shaping of a new land but also endured immense suffering and hardship as a result of systemic racism and discrimination.   Even after the legal end of slavery, which was intended to grant freedom and equality, systemic racism did not simply vanish. Instead, it persisted and evolved, influencing the way Black communities interacted with society and experienced life. The societal challenges and barriers that arose continued to affect generations of Black Canadians, deeply ingraining the impacts of discrimination into the fabric of their daily existence. This complicated legacy reflects not only a history of resilience and struggle but also serves as a reminder of the work still needed to address and dismantle these systemic inequalities that affect Black Canadians today. Triumph Against Adversity: Contributions of Black Canadians Amidst persistent challenges, Black Canadians have made remarkable strides across various sectors, showcasing their tenacity and talent in multiple arenas. In the realm of arts and culture, influential figures such as Portia White and Oscar Peterson not only redefined music but also paved the way for future generations of artists. Their contributions to the musical landscape have left an indelible mark on Canadian culture, inspiring countless individuals through their innovative styles and dedication to their craft. Furthermore, individuals like Lincoln Alexander have broken significant barriers in the political arena. As the first Black Member of Parliament and later serving as Ontario’s Lieutenant Governor, Alexander’s achievements stand as a testament to the progress that Black Canadians have made in the face of adversity. His life’s work embodies a commitment to public service and civic engagement, encouraging others to pursue leadership roles within their communities. The stories of these remarkable individuals are not just tales of personal success; they reflect a broader narrative of resilience, determination, and a profound legacy of excellence that continues to inspire. The collective impact of their achievements serves as a powerful reminder of the enduring strength of Black Canadians, illustrating how their contributions shape the cultural and political landscape of the nation. Together, these figures symbolize a rich heritage and an unyielding spirit of progress that has been cultivated over generations. Quebec’s Unique Narrative In French-speaking Canada, particularly in the province of Quebec, Black history is deeply intertwined with the region’s colonial past, revealing a complex tapestry of experiences that shaped the lives of its Black residents. The legacy of European colonization established social and racial hierarchies that would persist for centuries, profoundly affecting the lives and opportunities of Black individuals and communities. During the early colonial period, enslavement was a grim reality in New France, with enslaved Africans and Indigenous individuals constituting a marginalized labor force. This historical context is often overlooked, yet it plays a crucial role in understanding the systemic racism and discrimination that unfolded in Quebec over the years. In addition to enslavement, various forms of racial discrimination were institutionalized, limiting the rights and freedoms of Black people and forcing them to navigate a society where their presence was frequently met with prejudice.   The impact of these historical injustices extends beyond the past, echoing throughout the contemporary landscape of Quebec. Understanding this nuanced perspective on Black history offers valuable insights into the broader Canadian narrative, which is often characterized by a selective retelling of events. It challenges the notion of a singular national identity by highlighting the unique challenges faced by Black communities in Quebec, including issues related to social justice, economic inequality, and cultural representation. Moreover, the contributions of Black Canadians to Quebec’s culture, arts, and society have been significant yet frequently marginalized in mainstream discourse. Celebrating and acknowledging these contributions is essential for fostering a more inclusive understanding of Quebec’s identity. By exploring the rich history and ongoing struggles of Black communities in Quebec, we can work towards a more just and equitable society that recognizes and values the diverse stories that shape our collective experience.   Modern Efforts: Educating and Preserving Black History Today, initiatives such as “A Black People’s History of Canada” and documentaries like BLK: An Origin Story are shedding light on these vital stories. Through education and storytelling, they provide Canadians with the tools to appreciate the richness of Black heritage and its role in shaping the nation. Moving Forward: Why Black History Matters Revealing Canada’s overlooked Black history is not just about recognizing the past; it’s also about creating a more inclusive future. By celebrating these stories, we honor the resilience and achievements of Black Canadians while fostering a deeper understanding of Canada’s cultural diversity. What’s Next? Let’s move beyond token acknowledgments and commit to integrating Black history into Canada’s mainstream narratives. Whether through educational reforms, cultural initiatives, or personal learning, uncovering these stories enriches our collective identity.   Hidden history is not lost—it just needs to be found. Let’s bring it to light. References Canada.ca. (2020, July). The enslavement of African people in Canada (c. 1629–1834). Parks Canada. Retrieved from https://www.canada.ca/en/parks-canada/news/2020/07/the-enslavement-of-african-people-in-canada-c-16291834.html Parks Canada. (n.d.). Olivier Le Jeune. Retrieved from https://parks.canada.ca/culture/designation/personnage-person/olivier-le-jeune Spectrum Journal. (n.d.). Black presence in French society during the 18th and 19th centuries. Retrieved from https://spectrumjournal.ca/index.php/spectrum/article/view/173 Wikipedia contributors. (n.d.).

At the start of  2025, many of us are focused on setting New Year’s resolutions. But let’s be honest—how many times have we all started the year with big goals, only to lose momentum by February? Instead of making promises we can’t always keep, let’s focus on something that truly sets us up for lasting success: habits. At the Velma Carter Centre, we believe that true growth comes from consistent, small actions that compound into real change. This isn’t about drastic transformations or perfect resolutions, it’s about building sustainable habits that help us win every day.Let’s dive into the habits that will help you thrive, both personally and professionally, throughout the year. 1️⃣ Start with the 1-2-3 Rule for Priorities In the fast-paced world we live in, it’s easy to get distracted by the noise. One powerful habit you can adopt this year is the 1-2-3 Rule. Every morning, ask yourself: 1 thing I must get done today. 2 people I want to check in with. 3 moments I’ll savor. This simple rule sets clear intentions for your day. It’s a way to prioritize what truly matters—whether that’s focusing on an important work task, connecting with loved ones, or taking time to appreciate the little things that make life beautiful. We know that productivity is built on focused, intentional actions. By setting your priorities each day, you set yourself up for consistent wins. 2️⃣ Win Your First 10 Minutes How you start your day can make all the difference. The first 10 minutes of your morning determine how you’ll handle everything that comes after. Instead of jumping straight into your email or social media, try this morning routine to set yourself up for success: Take 5 deep breaths to calm your mind and center your energy. Journal a thought or intention for the day. Stretch or sip water to wake your body and hydrate. These simple actions don’t require a lot of time, but they’ll help you approach the day with a sense of purpose. We encourage everyone to start their day with intention, because the right mindset can help you stay on track and reach your goals, even when obstacles arise. 3️⃣ Micro-Retreats: A New Approach to Self-Care Self-care isn’t just about occasional weekend getaways—it’s about integrating small, mindful moments throughout your day. We emphasize the importance of micro-retreats. These are brief breaks in your routine to recharge your mental and physical energy. Here’s how you can do it: Take a walk during lunch and listen to an inspiring podcast. Enjoy a 10-minute tea or coffee break without any screens. Do a quick 5-minute stretch or deep breathing session between meetings. Small moments of mindfulness can help you reset, reduce stress, and increase focus. Remember: self-care isn’t a luxury—it’s a necessity for sustained success. The Velma Carter Centre knows that by prioritizing well-being, you can show up stronger in every aspect of your life. 4️⃣ Monthly Life Audits for Clarity If you’re looking for growth, regular self-reflection is key. Instead of waiting for the end of the year to assess your progress, implement a monthly life audit. Set aside an hour each month to reflect on: What went well this month? What drained me or didn’t work? What’s one tweak I can make to my habits to make next month even better? The goal isn’t to completely overhaul your life every month—it’s to fine-tune your habits, mindset, and actions so that you continue evolving. At the Velma Carter Centre, we believe in the power of consistent reflection and improvement. By regularly assessing your progress, you’ll ensure you stay on the right track to achieve long-term success. 5️⃣ Feed Your Curiosity, Not Just Your Calendar In the hustle to achieve our goals, it’s easy to get caught up in just checking off tasks. But true growth happens when we remain curious and open to learning new things. Every month, commit to exploring one new thing—whether that’s reading a book outside your normal interests, trying a new skill, or exploring a new idea. Read a book that challenges your thinking. Take a course or attend a seminar that broadens your horizons. Explore a new hobby or activity that sparks your curiosity. At the Velma Carter Centre, we understand that learning isn’t confined to a classroom. Curiosity keeps your mind sharp and adaptable, which is key to staying ahead in today’s ever-changing world. 6️⃣ Celebrate the Small Wins Too often, we wait for big achievements to feel proud of ourselves. The truth is, the small victories matter just as much. Did you finish a task ahead of schedule? Did you show up for yourself in a tough moment? Celebrate that! Drank your water for the day? Celebrate. Finally sent that email you’ve been avoiding? Celebrate. Took a much-needed break? Celebrate. At the Velma Carter Centre, we recognize that celebrating the small wins helps build momentum and keeps you motivated. These moments of acknowledgment remind us that success isn’t just about hitting huge milestones—it’s about appreciating the little things that add up to something greater. Why Habits > Resolutions for Real Success Let’s be clear: resolutions are often too lofty and can be discouraging when they’re not met. But habits—real, intentional habits—have a compounding effect that leads to true success. As the Velma Carter Centre believes, it’s not about being perfect—it’s about being consistent and committed to continuous improvement. This year, focus less on resolutions that set you up for failure, and more on small, actionable habits that will set you up for success. By making these habits a part of your daily routine, you’ll find that progress isn’t as difficult as it seems. Here’s to Winning 2025, One Habit at a Time Let’s make 2025 the year where we focus on what truly matters. The Velma Carter Centre, encourages you to build habits that help you grow, stay balanced, and thrive. It’s about being intentional, not perfect. It’s about staying connected to your true purpose and giving yourself grace along the

Family & Relationships: The Gift of Connection: Building Stronger Bonds During the Holidays “If you want to go fast, go alone. If you want to go far, go together.” – African Proverb In today’s fast-paced, hyper-individualistic world, it’s easy to lose sight of the importance of connection. We’re encouraged to focus on personal achievements, chase individual goals, and rely on ourselves above all else. While independence has its merits, it often comes at the expense of community—a core value that has historically sustained and empowered us. For Black Women and Black communities, the idea of collectivism isn’t new. From the village networks of our ancestors to the communal bonds that supported our families and communities, we’ve always understood the power of togetherness. Yet, modern life often pulls us away from these roots, leaving many of us feeling disconnected, overwhelmed, or unsupported. The holiday season offers a chance to pause, reflect, and reclaim the value of connection. It’s a time to strengthen family ties, build community, and foster relationships that remind us we are never alone. Let’s explore how we can shift from the isolating tendencies of individualism to embrace the collective spirit, creating a season filled with warmth, growth, and meaningful connection. Recognizing the Challenge of Individualism in Modern Times We live in an era that celebrates “self-made” success, often neglecting the reality that no one truly thrives in isolation. The Reality of Individualism: Modern culture pushes us to be independent, sometimes to a fault. Many of us feel pressure to juggle careers, families, and personal goals alone, leaving little time or energy for nurturing relationships. The Trap of Individualism: Individualism is a slippery slope that often leads to isolation. We are vulnerable when we are isolated and lack emotional and practical support, often leaving us lonely and burnt out.  For Black Women, these challenges are compounded by societal expectations and the unique pressures we face. But history teaches us that our power lies in our collective strength—in leaning on one another and building networks of care and support. Why Connection Matters: The Power of the Village The African proverb reminds us that success and resilience come not from going alone but from going together. Connection isn’t just about companionship; it’s about building a network of people who uplift, inspire, and support one another. Emotional Support: Relationships provide a safe space to share struggles, celebrate victories, and find encouragement during challenging times. Practical Help: A strong community can assist with childcare, career advice, or even lending a hand with daily tasks. Collective Growth: When one of us thrives, we all benefit. Supporting others strengthens the entire community. Strengthening Family Ties Family is often the closest version of a “village” we have, but these relationships require care and intention to flourish.Plan Regular Check-Ins Host family dinners, video calls, or game nights during the holidays to reconnect. Create traditions that bring everyone together, such as storytelling, sharing gratitude, or baking together. Celebrate Each Other Acknowledge the milestones and achievements of family members, no matter how small. Share words of encouragement and pride—it goes a long way in strengthening bonds. Practice Patience and Forgiveness Family relationships aren’t perfect. Use the holidays as an opportunity to mend conflicts, set boundaries, and nurture understanding. Building Community Beyond Family Community extends beyond biological ties—it’s about finding and nurturing your chosen village. Engage in Mutual AidShare resources with neighbours or friends in need, from meals to transportation.Offer your skills or expertise to uplift others in your community. Support Black-Owned Businesses This holiday season, intentionally shop from Black entrepreneurs and artisans. Amplify their work by recommending their services to friends and family. Volunteer Together Spend time giving back to local organizations that serve the Black community. Turn volunteering into a bonding activity with friends or family. Setting Healthy Boundaries While connection is vital, it’s equally important to protect your well-being by setting clear boundaries. Communicate Your Needs Let loved ones know your emotional and physical limits during the holidays. Express what you need to feel supported and respected. Practice Saying No Avoid overcommitting to events or obligations that leave you drained. Remember, you can decline without guilt—it’s an act of self-care. Create Space for Yourself Take time to rest, reflect, and recharge. A healthier you is better equipped to nurture meaningful relationships. Nurturing Collective Growth As we focus on our individual goals, let’s also consider how we can contribute to the collective growth of our community.1. Mentorship and Guidance Share your knowledge and experiences to uplift younger generations or peers. Start a mentorship group or offer advice to those navigating challenges you’ve overcome. 2. Amplify Community Voices Use your platform to highlight the achievements and struggles of the Black community. Advocate for causes that promote equity and justice. 3. Invest in Shared Resources Contribute to community programs, whether through donations, time, or skills. Collaborate with others to create solutions for shared challenges, like housing, education, or healthcare access. Fostering the Spirit of Togetherness Connection is a gift that keeps on giving. It strengthens not only the receiver but the giver as well. Express Gratitude: Thank those who’ve supported you, whether through a handwritten note, a heartfelt conversation, or a public acknowledgment. Start a Tradition of Giving: Whether it’s hosting a community meal or organizing a holiday drive, find ways to give back. Celebrate Collective Wins: Take pride in the milestones of others—it’s a win for the entire village. Reclaiming Our Ancestral Wisdom In a world that often prioritizes self over community, we have the opportunity to embrace the wisdom of our ancestors. By fostering connection and building our villages, we not only honour their legacy but also create a brighter future for ourselves and generations to come. This holiday season, let’s remember: We go farther together. We thrive together. We rise together. Happy holidays from all of us at the Velma Carter Centre!

Staying Strong: Navigating Holiday Stress and Prioritizing Wellness For many Black Women, the holidays bring a complex mix of emotions: joy and connection alongside expectations, traditions, and pressures that can sometimes feel overwhelming. Whether it’s managing family gatherings, cultural expectations, or the invisible workload we carry every day, the holiday season can be a lot. But here’s the truth: your well-being matters, and prioritizing it is an act of resistance, self-love, and care. The Velma Carter Centre celebrates Black Women’s strength and resilience. We also know how vital it is to create space for rest, reflection, and restoration. Here’s how to navigate the holidays with your wellness in focus: 1. Honour Your Energy The holidays often come with an unspoken expectation to “do it all”—cook the perfect meal, buy the perfect gifts, host the perfect gatherings. But your energy is finite and precious. Instead of overextending, ask yourself: What brings me joy? What drains me? Delegate tasks when you can, say “no” when needed, and let go of the idea that you have to please everyone. 💡 Pro Tip: Give yourself permission to rest. Rest is not a luxury; it’s essential for your mental, physical, and emotional health. 2. Stay Rooted in Your Identity and Traditions For Black Women, the holidays are often a time to connect with culture, history, and family traditions. From preparing beloved recipes to celebrating Christmas or reflecting on shared history, these rituals are powerful acts of joy and remembrance. But it’s okay to reimagine traditions too. Create a holiday season that feels authentic to where you are in life. 💡 Pro Tip: Blend old traditions with new ones. Whether it’s a virtual family gathering, journaling your gratitude, or hosting a potluck, make space for the things that truly nourish your spirit. 3.Make Space for Sisterhood One of the greatest strengths of Black Women is our ability to lean on and uplift one another. This season, make time for the sisters in your life—whether they’re family, friends, or community. A heart-to-heart conversation, a shared meal, or even a group chat full of love and laughter can remind you that you’re not alone. 💡 Pro Tip: Start a holiday self-care challenge with your girlfriends—whether it’s committing to 10 minutes of journaling a day, drinking more water, or sharing gratitude texts every morning. 4. Protect Your Peace Family gatherings can sometimes be a mixed bag. While they bring love and connection, they can also stir up old wounds or involve people who don’t respect your boundaries. Protecting your peace means identifying what you need to feel safe and whole and having the courage to communicate those needs. 💡 Pro Tip: Create an “exit strategy” for stressful situations. Whether it’s stepping outside for fresh air, bringing a supportive friend, or planning a polite early departure, have a plan to honour your mental health. 5. Nourish Your Body and Soul The holidays often revolve around food, but it’s easy to lose sight of what your body truly needs. Enjoy your favourite dishes, but don’t forget to nourish yourself with foods that energize and sustain you. Drinking water, eating balanced meals, and getting fresh air are acts of self-love. 💡 Pro Tip: Explore dishes that celebrate your heritage while adding a wellness twist. For example, try a lighter version of your favourite greens or bake instead of frying certain dishes. 6. Practice Gratitude as Resistance In a world that often tries to diminish our joy, gratitude is a radical act. Take time to acknowledge your wins—big and small—and the beauty in your life. Whether it’s through journaling, prayer, or sharing your gratitude with others, this practice can shift your perspective and reduce stress. 💡 Pro Tip: Start a “gratitude jar” for the season. Each day, write down one thing you’re thankful for and place it in the jar. On New Year’s Eve, read them as a reminder of the light in your life. 7. Create Joyful Movement Movement is a powerful way to release stress and connect with your body. Whether it’s a dance party in your living room, a calming yoga session, or a walk in nature, find ways to move that bring you joy and remind you of your strength. 💡 Pro Tip: Invite your family to join in! A holiday dance-off or a gentle group stretch can be a fun, bonding activity. 8. Seek Spiritual and Emotional Renewal For many Black Women, faith and spirituality are sources of strength and guidance. Lean into those practices that ground you—whether it’s prayer, meditation, gospel music, or connecting with your ancestors. 💡 Pro Tip: Light a candle and create a sacred space for reflection. Use this time to set your intentions for the season and release anything weighing you down. 9. Know When to Ask for Help It’s okay to not be okay. If you find yourself feeling persistently anxious, sad, or overwhelmed, reach out for support. Therapy, community groups, and trusted friends can provide the care and perspective you need. 💡 Pro Tip: Consider culturally competent therapists or groups that center Black Women’s experiences. They can offer deeper understanding and tailored support. This Holiday Season, Choose You The holidays are a time to celebrate, reflect, and connect. But most importantly, they’re a time to care for yourself. At the Velma Carter Centre, we see you, we honour you, and we’re here to support you. Join us for our upcoming workshops on stress management, mindfulness, and healthy holiday cooking, and let’s make this season one of joy, balance, and empowerment. From our family to yours: Black Woman, you are strong. You are worthy. You are enough. Stay radiant, stay well, and have a beautiful holiday season. Love and power, The Velma Carter Centre Team

Empowering Podcasts for Black Women: Listen, Learn, and Grow As we enter the holiday season, it’s the perfect time to invest in yourself by listening to empowering podcasts that offer insights on personal growth, entrepreneurship, wellness, and community. Here’s a curated list of podcasts to keep you motivated and inspired as you reflect on the year and plan for the future. Take a break from the holiday hustle, tune in, and grow with these powerful podcasts! 1. The Black Girl Bravado Description: Hosted by Michelle and Tatum, The Black Girl Bravado is a candid and authentic podcast that addresses self-care, personal growth, and the lived experiences of Black Women. The hosts encourage prioritizing your well-being and provide actionable advice on everything from wellness to navigating the complexities of life as a Black Woman. Listen on Apple Music | Listen on Spotify 2.Code Switch Description: Produced by NPR, Code Switch dives deep into the intersections of race, ethnicity, and culture. It provides a nuanced perspective on the challenges faced by Black Women, shedding light on important conversations about identity and social justice. Listen on Apple Music | Listen on Spotify 3. Side Hustle Pro Description: Hosted by Nicaila Matthews Okome, Side Hustle Pro highlights inspiring interviews with Black Women entrepreneurs who share their journeys of turning side hustles into successful businesses. If you’re looking to transition from passion to profit, this podcast is for you. Listen on Apple Music | Listen on Spotify 4. Therapy for Black Girls Description: Therapy for Black Girls, hosted by Dr. Joy Harden Bradford, is dedicated to providing a safe space for Black Women to explore mental health topics and find resources tailored to their needs. Dr. Joy and her guests offer advice on how to navigate mental health challenges and build emotional resilience. Listen on Apple Music | Listen on Spotify 5. Black Girl in Om Description: Focusing on wellness and self-care, Black Girl in Om offers a space for Black Women to explore holistic health practices, spirituality, and personal growth. Host Lauren Ash invites guests to share their journeys and provide tips for living a life of empowerment and well-being. Listen on Apple Music | Listen on Spotify 6. The Motif Podcast Description: The Motif Podcast celebrates the cultural and creative expressions of Black Women. Hosts Kelsey and Thalia dive into deep discussions around artistry, identity, and storytelling within the Black community. It’s a powerful space where creativity and identity are celebrated and explored. Listen on Apple Music | Listen on Spotify 7. Balanced Black Girl Podcast Description: Hosted by Lestraundra Alfred, Balanced Black Girl Podcast is a wellness-focused show that helps Black Women navigate self-care, fitness, and holistic wellness. Lestraundra offers practical advice for finding balance and living a healthy, empowered life. Listen on Apple Music | Listen on Spotify 8. Scam Goddess Description: Hosted by Laci Mosley, Scam Goddess takes a fun and witty approach to discussing scams, fraud, and deception while highlighting some of the most notorious scams throughout history. It’s a lighthearted yet insightful listen that will keep you laughing and learning. Listen on Apple Music | Listen on Spotify 9. Gettin’ Grown Description: Gettin’ Grown is hosted by Jade and Keia, who dive into topics ranging from personal growth, relationships, and finances to all the messiness of adulthood. It’s a warm, funny, and down-to-earth podcast that’s perfect for Black Women navigating the challenges of growing up. Listen on Apple Music | Listen on Spotify 10. Mind Your Own with Lupita Nyong’o Description: In this podcast, actress Lupita Nyong’o explores the power of self-reflection and learning how to nurture your own growth and healing. It offers a reflective space for listeners to focus on mental well-being and growth. Listen on Apple Music | Listen on Spotify 11. High Control (Ally Henny) Description: High Control is a thought-provoking podcast that delves into topics like cult dynamics, religious trauma, and the impact on Black Women’s mental health. Ally Henny offers insightful commentary and discussions on reclaiming power and autonomy. Listen on Apple Music | Listen on Spotify 12. Relentless Indigenous Woman Description: This podcast shines a light on the resilience of Indigenous women, exploring the intersection of culture, tradition, and healing. It provides powerful perspectives on strength and perseverance through the lens of Indigenous wisdom. Listen on Apple Music | Listen on Spotify 13. Ready to Exhale Description: Hosted by an ensemble of women, Ready to Exhale explores love, family, relationships, and the struggles that women face in their personal lives. It’s a safe space for Black Women to explore these important topics with authenticity and empowerment. Listen on Apple Music | Listen on Spotify 14. Black Girl’s Guide to Surviving Menopause Description: A deeply insightful podcast that addresses the unique challenges and experiences Black Women face during menopause. It provides guidance, support, and community for women navigating this stage of life. Listen on Apple Music | Listen on Spotify 15. I Weigh with Jameela Jamil Description: I Weigh is a body-positive podcast hosted by Jameela Jamil, where she talks about self-worth, body image, and the importance of redefining beauty. The podcast challenges societal standards and celebrates women for who they are beyond the physical. Listen on Apple Music | Listen on Spotify 16. Best Friends with Nicole Byer and Sasheer Zamata Description: Best Friends is a fun and hilarious podcast where Nicole Byer and Sasheer Zamata talk about their friendship, pop culture, and life’s challenges. It’s a perfect mix of comedy and heart. Listen on Apple Music | Listen on Spotify 17. How to Citizen with Baratunde Description: Baratunde Thurston’s podcast, How to Citizen, focuses on creating positive change in society and how to become a more active, aware citizen. It’s an empowering space for people looking to make a difference in the world. Listen on Apple Music | Listen on Spotify 18. Why Won’t You Date Me with Nicole Byer Description: Comedian Nicole Byer brings humor and vulnerability to her podcast, where she explores dating, relationships, and her personal

Holiday Spending Without Breaking the Bank: A Guide to Financial Wellness The holiday season is a time of giving, celebration, and connection, but it can also strain your finances if you’re not careful. Many of us feel the pressure to spend on gifts, decorations, meals, and travel, often leaving us starting the new year in a financial slump. This doesn’t have to be the case! With intentional planning and mindful spending, you can enjoy the holidays and step into the new year with confidence. Here’s your guide to staying financially savvy this holiday season, with tips to budget effectively, embrace thoughtful gift-giving, and set the stage for a strong financial future. 1. Set a Holiday Spending Plan Before you make your first purchase, establish a realistic budget. Determine how much you can afford to spend on gifts, events, travel, and other holiday expenses. Break it down into categories and stick to it. 💡 Pro Tip: Use a budgeting tool or app to track your expenses in real-time. This will help you stay accountable and avoid overspending. 2. Avoid the Holiday Debt Trap Credit cards can be tempting, but high-interest debt is not the gift you want to give yourself. Pay with cash or use your debit card whenever possible. If you must use credit, ensure you have a plan to pay off the balance quickly. 💡 Pro Tip: Set spending limits for yourself before going shopping. A list can help you stay focused and avoid impulse purchases. 3. Embrace Thoughtful, Affordable Gifts Gift-giving doesn’t have to break the bank. Some of the most meaningful gifts are those that show thoughtfulness rather than a high price tag. DIY or handmade gifts: Create something personal, like a photo album, a jar of homemade cookies, or a knitted scarf. Experience-based gifts: Offer to take someone to a museum, host a movie night, or share a home-cooked meal. Service gifts: Help a loved one with babysitting, house cleaning, or meal prep. 💡 Pro Tip: Consider a Secret Santa or gift exchange to limit the number of gifts you need to buy while keeping the holiday spirit alive. 4. Save on Decorations and Festivities Holiday decor and celebrations can add up quickly. Opt for budget-friendly alternatives like: DIY decorations: Turn crafting into a family activity by creating ornaments, wreaths, or table centerpieces. Shop second-hand: Thrift stores often have excellent deals on holiday decorations. Potluck-style gatherings: Ask friends and family to contribute a dish to share the cost of hosting. 💡 Pro Tip: Start a tradition of reusing and repurposing decorations each year to save money and reduce waste. 5. Prepare for Unexpected Expenses Holiday spending can come with surprises, such as last-minute gifts or extra groceries for unexpected guests. Set aside a small “holiday cushion” in your budget to cover these costs. 💡 Pro Tip: If you don’t use your cushion, roll it into savings or use it to get a head start on January expenses. 6. Focus on What Truly Matters The holidays are about connection, gratitude, and love—not the size of the gift or the extravagance of the celebration. Remind yourself of what’s most important and focus on creating moments and memories rather than spending excessively. 💡 Pro Tip: Host no-cost or low-cost traditions like caroling, board game nights, or volunteering as a family to emphasize the value of togetherness. 7. Start Saving for Next Year Now As the holiday season winds down, reflect on your spending habits and identify areas for improvement. Open a holiday savings account and start setting aside money each month for next year’s celebrations. 💡 Pro Tip: Take advantage of post-holiday sales to buy decorations, cards, and gifts at a discount for the following year. 8. Plan for a Financially Strong New Year Once the holidays are over, shift your focus to the year ahead. Use this time to set financial goals, such as paying off debt, building an emergency fund, or saving for a big purchase. 💡 Pro Tip: Create a vision board for your financial goals and review it monthly to stay motivated and on track. A Season of Joy, Not Financial Stress With a little planning and creativity, you can enjoy a joyful holiday season without the financial strain. By sticking to your budget, prioritizing thoughtful giving, and focusing on what matters most, you’ll end the year on a high note and set the stage for financial wellness in the new year. At the Velma Carter Centre, we’re here to support your financial health and overall well-being. Join us for our upcoming workshops on budgeting, saving strategies, and financial goal setting for 2025. Together, let’s make this holiday season one of abundance, gratitude, and financial empowerment. Happy holidays—and here’s to a prosperous new year! Love and power, The Velma Carter Centre Team

Ending Violence Against Black Women in Canada: Building Safer Communities Together November 25, the International Day for the Elimination of Violence Against Women, shines a light on the need to address and end gender-based violence (GBV) worldwide. However, the experiences of Black Women in Canada often go overlooked. Due to systemic inequalities, racism, and barriers within the legal and healthcare systems, Black Women experience unique forms of violence that require dedicated attention and support. Velma Carter Centre is committed to creating a platform that supports, empowers, and educates on the urgent need to address violence against Black Women. A Closer Look at Gender-Based Violence Against Black Women in Canada While gender-based violence is a national and global crisis, Black Women in Canada face additional challenges. The Canadian Women’s Foundation reports that nearly half of Canadian women will experience some form of violence in their lifetime. Black Women, however, are disproportionately impacted, facing both gendered and racial violence that makes seeking support difficult and complex. In Alberta and across Canada, Black Women are often forced to navigate systems where racial stereotypes and systemic discrimination impact the quality and accessibility of care they receive. Understanding the Statistics and the Reality of Gender-Based Violence Some key facts help illustrate the specific challenges faced by Black women: Economic Disadvantage: Black Women in Canada are overrepresented among women experiencing poverty, a factor that increases susceptibility to GBV (Statistics Canada). Economic vulnerability can limit a woman’s ability to leave unsafe situations, particularly if she lacks financial independence or access to safe, stable housing. Healthcare Disparities: Studies indicate that racial discrimination within healthcare makes it more difficult for Black Women to receive appropriate support, particularly when reporting abuse or seeking help for mental health issues related to trauma (Women’s Health in Women’s Hands Community Health Centre). The fear of judgment, disbelief, or mistreatment often results in underreporting among Black survivors of violence. Distrust in Law Enforcement: Black Women often experience racial profiling and bias from police, leading to a lack of trust in law enforcement. In cases of gender-based violence, many Black Women avoid reporting incidents out of fear that they or their families will face additional harm or discrimination from authorities.   Barriers Faced by Black Women in Alberta In Alberta, support for Black Women experiencing Gender-Based Violence is limited, and available resources are often not culturally relevant. Organizations like Velma Carter Centre in Edmonton are working to bridge this gap by advocating for Black Women, creating safe spaces, and offering culturally sensitive support. Such programs are vital because they provide understanding, validation, and resources specifically geared toward the unique needs of Black Women. Empowering Black Women and Building Resilient Communities Creating a future free from violence against Black Women requires a community-based approach. Advocacy, allyship, and support from Black Women and their allies are necessary to drive systemic changes. Here are a few ways we can collectively empower Black Women: Advocate for Policy Change and Funding: Significant changes need to happen at a policy level to secure adequate funding for culturally relevant support services. By advocating for increased funding for Black-led organizations, we can ensure that more resources are available to address the specific needs of Black Women facing violence. Raise Awareness Within Black Communities: Many survivors of violence feel isolated or unsupported, especially if they fear that they will be misunderstood or judged within their own communities. Raising awareness within Black communities and fostering open dialogues around GBV can encourage survivors to seek help. Education campaigns tailored to the Black community can create a safer space for women to come forward. Develop Safe and Accessible Spaces: Black Women benefit from community spaces and support groups that understand and validate their experiences. Organizations like the Velma Carter Centre in Edmonton work to provide safe spaces where Black Women can connect, share their stories, and receive support without fear of stigma or discrimination. The Role of Allies in Supporting Black Women While Black-led organizations are crucial to this mission, allies also play a significant role. Supporting Black Women and their unique experiences with gender-based violence requires active allyship, which can take several forms: Support Anti-Racism and Cultural Sensitivity Training: Healthcare providers, social workers, and law enforcement need anti-racism and cultural sensitivity training to reduce biases and ensure that Black Women receive fair and compassionate treatment when reporting violence or seeking support. Encouraging such training in community organizations and advocating for it at a policy level can help build a more inclusive support system. Provide Financial and Resource Support to Black-Led Organizations: Many organizations working to address violence against Black Women face chronic underfunding. Donations and funding to groups like the Canadian Black Women’s Health Network can make a significant difference in expanding the reach and impact of their services. Raise Awareness Through Educational Resources: Sharing information about culturally relevant resources like shelters, hotlines, and trauma support tailored to Black Women can make it easier for survivors to find help. Allies can play a role in spreading the word and ensuring that resources are widely available and accessible. Resources for Black Women Experiencing Violence If you or someone you know is experiencing violence, there are organizations in Canada providing support: Black Women United YEG – Based in Edmonton, this organization advocates for Black Women’s rights and provides safe spaces for survivors. Canadian Black Women’s Health Network – Focuses on health equity and addresses gender-based violence within Black communities across Canada. ShelterSafe – Offers a list of shelters across Canada, some of which provide culturally sensitive services for Black Women.   The Importance of the International Day for the Elimination of Violence Against Women On this day of awareness, we honour the resilience of Black Women who have survived gender-based violence and commit to creating a safer, more just society for future generations. Recognizing and addressing the intersection of race and gender in the context of violence is essential to ending the cycle of abuse. It’s not only about amplifying Black Women’s voices but also ensuring that

Roots of Resilience: Health and Wellness Lessons Black Women Can Learn from Indigenous Communities in Canada As we celebrate Indigenous Health Month, we reflect on the strength, resilience, and holistic health practices that have long been part of Indigenous cultures in Canada. Velma Carter Centre’s mission includes uplifting Black Women by sharing knowledge, fostering connection, and strengthening community bonds. By learning from Indigenous approaches to health and wellness, we can find guidance, strength, and unity that helps us navigate our own wellness journeys. This month, let’s look to Indigenous health traditions in Canada, with a special focus on Alberta, for insights on how we can enhance our well-being as Black Women through holistic, community-centred practices. Holistic Health: Embracing Wellness for the Mind, Body, Spirit, and Community In many Indigenous cultures, health isn’t just about the physical body; it’s a full-spectrum approach to life that encompasses mental, spiritual, and communal well-being. A powerful example of this can be seen in Alberta’s Indigenous Wellness Core, which operates under Alberta Health Services to provide culturally relevant wellness programs. One initiative, the Indigenous Birth Support Worker Program, offers Indigenous doulas to support women through pregnancy, birth, and postpartum care. The program blends traditional birthing knowledge with modern medical care, supporting women on their health journey in a way that respects their culture and holistic wellness. For Black Women, this whole-person approach to wellness is a vital reminder that we can’t pour from an empty cup. Instead of focusing solely on physical health, we can draw inspiration from Indigenous teachings to explore practices that center mental wellness, spirituality, and community. Incorporating rituals, wellness practices, and family support systems—whether that’s through herbal teas, mindfulness, or connecting with loved ones—can empower us to thrive more fully. Key Takeaway: Start small by incorporating holistic practices into your routine. Perhaps it’s a grounding meditation, a family tradition, or connecting with nature to find balance. Drawing from cultural or ancestral wisdom can help build wellness habits that nurture every part of your being. Intergenerational Knowledge: Healing Through Stories and Connection Indigenous cultures often place a high value on the wisdom of Elders, who pass down knowledge, practices, and traditions that nurture healing and connection. In Alberta, organizations like the Alberta Native Friendship Centres Association promote intergenerational healing through cultural programming, workshops, and Elder-led guidance. Elders’ teachings aren’t just about the past—they’re relevant for daily life, mental resilience, and finding balance in modern society. For Black Women, there is a deep parallel here. Many of us hold close to the teachings and wisdom passed down through family members, especially older women who share stories of resilience and survival. This intergenerational knowledge is powerful because it provides not just lessons but a deep sense of identity and belonging. Drawing on the strength of family wisdom helps us remember where we come from and gives us a foundation for navigating today’s challenges. Key Takeaway: Make time to connect with the Elders in your family or community. Their stories and experiences can be a source of strength, especially during tough times. Listening to family stories, sharing traditional recipes, or simply asking about their experiences can deepen your sense of resilience and help guide your wellness journey. Further Reading: Alberta Native Friendship Centres Association Indigenous Wellness Core, Alberta Health Services Community-Led Health Solutions: Taking Control of Our Health In Alberta, Indigenous communities have shown the strength and effectiveness of community-led health solutions. The Bigstone Health Commission, operated by the Bigstone Cree Nation, is an example of how Indigenous people are addressing community health issues. The Commission provides culturally relevant healthcare that incorporates traditional medicine alongside Western approaches, demonstrating how a tailored, community-led approach can address unique health challenges in a culturally affirming way. Similarly, Black communities can learn from this by advocating for and participating in health initiatives that center our experiences, from mental health to preventive care. The Black-led Sickle Cell Foundation of Alberta is an example of how health initiatives can be community-driven, focusing on awareness, education, and support for people affected by sickle cell disease. When communities lead these efforts, the results are often more effective and meaningful because they address the unique health needs of our people in a way that mainstream healthcare may overlook. Key Takeaway: Support and engage in community-led health initiatives, whether they focus on preventive health, mental wellness, or specific health challenges. Find local organizations or online communities that focus on Black health and wellness, where you can connect with resources and people who share your experiences. Further Reading: Bigstone Health Commission Sickle Cell Foundation of Alberta Building Solidarity and Health Equity Together Indigenous and Black communities in Canada face unique health disparities due to systemic inequities, but there is great strength in standing together. When we advocate for culturally responsive healthcare, both communities benefit. In Alberta, organizations like Boyle Street Community Services and Calgary’s Centre for Newcomers are working toward more inclusive and supportive healthcare for diverse communities. Through collaborations, training healthcare providers on cultural humility, and advocating for policy changes, these organizations aim to create a more equitable healthcare system. Black Women can join in this advocacy by supporting partnerships and initiatives that work to address health inequities. Standing together with Indigenous communities can amplify our voices, creating greater impact in pushing for healthcare that respects and includes our unique identities and cultural backgrounds. Key Takeaway: Get involved in advocacy and support organizations that work for culturally inclusive healthcare. Use your voice to speak up for health equity, either by supporting initiatives like those at Boyle Street Community Services or by encouraging healthcare providers to receive cultural competency training. Further Reading: Boyle Street Community Services Centre for Newcomers, Calgary Conclusion: Learning and Growing Together The health traditions of Indigenous communities in Canada offer us a roadmap for resilience, healing, and wellness. As Black Women, we can draw on these lessons to nurture ourselves and our communities, building wellness practices that are grounded in culture, connection, and care. From honouring the wisdom of our Elders

Why Gut Health Is Essential for Black Women’s Wellness Gut health isn’t just about digestion; it’s about total body wellness. For Black Women, understanding the connection between our gut and our overall health can be life-changing. From the way we absorb nutrients to how we process stress, our gut plays a pivotal role. But, let’s be real—gut health can often feel like something out of reach or not spoken about enough within our communities. Here at the Velma Carter Centre, we want to break the silence around gut health. Let’s get into how you can empower yourself with knowledge and make your gut a priority in your wellness journey. How Your Gut Health Affects Your Whole Body Your gut isn’t just where food goes—it’s practically the control center for many systems in your body. Think of your gut as a team of bacteria and microorganisms working hard to keep everything in balance. When that balance is disrupted, it can show up as more than just an upset stomach. You might feel tired, moody, or experience skin issues, weight fluctuations, and even problems with sleep. Why is this important for Black Women? Black Women often face disproportionate levels of stress and, as research shows, stress directly impacts gut health. The gut-brain connection means that what happens in our mind (stress, anxiety, depression) affects our digestion—and vice versa. The Stress Connection: A 2019 study from the Journal of the National Medical Association highlights that Black Women are more likely to experience chronic stress due to a variety of factors, including racial and socioeconomic inequities. Chronic stress can lead to imbalances in the gut microbiome, which may contribute to conditions like IBS, fatigue, and even autoimmune issues. Mood and Gut Health: Depression and anxiety, both common in our community, can also be connected to an unhealthy gut. Studies show that poor gut health can reduce the production of serotonin, a neurotransmitter linked to happiness and well-being. So, it’s no wonder that when our gut is out of balance, our mood can dip as well. The Foods You Love Can Heal Your Gut We are blessed with cultural foods that are rich in nutrients and naturally good for our gut. The key is to make small, intentional changes that blend ancestral wisdom with modern science. 1. Embrace Fermented Foods From kenkey to sour porridge, many African and Caribbean dishes are naturally fermented and packed with probiotics, the good bacteria your gut needs to stay healthy. According to research published in Nature Microbiology, adding fermented foods to your diet can increase gut diversity, helping to protect against digestive disorders and boosting overall immunity. 2. Go Heavy on Fiber Our traditional meals—like okra stew, beans, and sweet potatoes—are fiber-packed. Fiber is a powerful tool for your gut, as it feeds the healthy bacteria and helps keep digestion regular. A study inThe Lancet confirms that high-fiber diets lower the risk of heart disease, diabetes, and digestive conditions that disproportionately affect Black Women. 3. Cut Back on Processed Foods We all love a quick snack, but processed foods often contain additives that harm your gut. It’s time to swap some of those out for whole foods—like plantains, yams, and leafy greens—that nurture your body from the inside out. Gut Health and Hormonal Balance Black Women are uniquely affected by conditions like fibroids, PCOS, and endometriosis, all of which have hormonal and inflammatory components. Recent studies from The Journal of Women’s Health suggest that gut health plays a role in managing estrogen levels, which are central to these conditions. A balanced gut can help metabolize excess estrogen, reducing symptoms and supporting better reproductive health. Managing Fibroids Naturally: A study in BMC Complementary Medicine and Therapies found that women with balanced gut bacteria were less likely to experience severe fibroid symptoms. This means that by caring for your gut, you can potentially lessen the burden of conditions that disproportionately affect Black Women. Gut Health and Fertility: Women trying to conceive can also benefit from better gut health. According to research in Fertility and Sterility, gut health can influence hormone regulation, and improving your gut microbiome may enhance fertility outcomes. This is especially important for Black Women, who often face higher rates of infertility. Holistic Steps to Nurture Your Gut and Thrive Here are some simple, holistic steps that you can take to support your gut health and live your best life: 1. Stress Management Make it a priority to get a mammogram every one to two years, starting at age 40 or earlier if you have a family history of breast cancer. Many healthcare facilities in Canada offer free mammograms as part of routine care. If you’re unsure where to start, ask your healthcare provider or visit your nearest health center to schedule a screening. 2. Herbal Remedies Traditional remedies like ginger, turmeric, and peppermint are excellent for gut health. Incorporating these herbs into your diet or as teas can soothe the gut and support digestion. A 2020 study from the Journal of Nutrition found that ginger can reduce inflammation and improve gut motility. 3. Prioritize Sleep Sleep is when your body repairs itself, including your gut. Lack of sleep has been linked to gut dysbiosis, leading to digestive issues, mood swings, and more. Try to create a sleep routine that ensures you’re getting enough rest for your body and gut to recover. 4. Hydrate with Intention Water is your best friend when it comes to digestion. Staying hydrated keeps things moving smoothly in your gut, helps absorb nutrients, and flushes out toxins. Aim for 8-10 glasses of water per day, and try adding lemon or cucumber slices for extra detox benefits. Gut Health is Self-Care, Sis Taking care of your gut is one of the most powerful ways you can practice self-care. By nurturing your body from the inside out, you’re investing in a healthier, more vibrant you. Whether it’s incorporating more fibre, focusing on stress management, or adding probiotic-rich foods into your diet, small changes can make