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9 Foods That'll Actually Decrease Your Cortisol (Stress) Hormones
Something that my mother used to say, fairly often about me, is that I'm violent about getting (emotionally) healthy and maintaining my peace of mind. While it is a bit of a play on words (you know, being "violent" in order to "keep the peace"), I won't lie…she is exactly right. The older—and prayerfully wiser—I get, the more I tend to repel anything that is counterproductive in my world. On the heels of that, the more I study about how stress plays a direct role in illnesses like heart-disease, diabetes, depression, obesity and even premature death, the more intentional I am about maintaining my overall health and well-being. A part of that means keeping my stress levels low.
Take the stress hormone known as cortisol, for example. While this steroid hormone plays a significant role in increasing our body's metabolism, controlling our blood pressure, and reducing how much inflammation our system produces, it can cause all sorts of health-related issues when it's out of balance. When your cortisol levels are too low, that can result in things like fatigue, muscle weakness and weight loss. When it's too high, that can ultimately lead to weight gain, irregular periods, acne, mood swings, slow healing (especially when it comes to your skin), headaches and high blood pressure.
While rest, exercise and meditation are a few ways to naturally increase your cortisol levels, if yours tilts towards the higher side, there are foods that you can eat to naturally decrease them too. So, if your period has been a little erratic lately or your blood pressure has been a little higher than usual, after seeing your doctor (for a clear diagnosis), consider adding some of the following foods to your diet. As you're about to see, they are proven to be good for you on so many levels; including when it comes to getting your cortisol levels back on track.
1. Blueberries
If you like to snack on blueberries, you are definitely doing your body good for a myriad of reasons. Blueberries are high in vitamins C and K. Blueberries contain anthocyanins which have anti-inflammatory, anti-viral, and anti-cancer compounds in them. Blueberries also contain calcium and iron to keep your bones healthy, fiber to aid in healthy digestion and, properties to help your brain to maintain its short-term memory. The reason why blueberries are great for decreasing your cortisol levels is because they are low in sodium and high in magnesium. The balance of both of these plays a direct role in keeping your blood pressure in check, which is always a good thing.
Blueberries Tip: You can keep blueberries from molding while helping them to last longer by adding a cup of white vinegar to three cups of distilled water. Let your fresh blueberries soak in the solution for 10 minutes, then drain them, run them under cold water and dry them with a couple of paper towels. Then all you have to do is store them in a sealable container, place them in the fridge and they can easily last for up to two weeks.
2. Black Tea
Black tea is a really great drink. It contains the antioxidants theaflavins and thearubigins which are able to strengthen your immune system and help to keep diabetes at bay. Black tea also has flavonoids that can help to keep your heart strong. Some other cool things about black tea is it's able to remove bad bacteria in your gut, it has compounds that can lower your blood pressure, and there are properties in it that can reduce your risk of having a stroke by as much as 21 percent (if you drink a cup of black tea per day).
The reason why it makes this particular list is because, when elevated cortisol levels result in a rise in your heart rate, consuming black tea can decrease the cortisol in your system by as much as 47 percent. Pretty impressive, indeed.
Black Tea Tip: Not the biggest fan of how black tea tastes? Try Food Network's Honey Citrus Southern Iced Tea recipe here.
3. Cannellini Beans
Never heard of these types of beans before? Basically, they are white beans that are super popular in Italian, Greek and French cuisines. Because cannellini beans are considered to be a macronutrient that is high in protein, iron, potassium and calcium yet doesn't contain any amount of fat, I'm pretty sure you can see why they are top on the list of being a dietary recommendation. As far as health benefits go, cannellini beans help to lower blood sugar and blood pressure levels, reduce free radicals and body inflammation, so it makes total sense why you should pick some up if you want to keep your cortisol levels in check.
Cannellini Beans Tip: Put a new twist to cannellini beans by making some Cannellini-Bean Pasta with Beurre Blanc. You can get step-by-step instructions here.
4. Dried Apricots
If you're looking for more healthy snacks to add to your diet, how about some dried apricots? They are low in calories while being high in fiber, calcium and magnesium. Since dried apricots also have a good amount of Vitamin A in them, they are able to boost your immune system, encourage cell growth, maintain your vision, strengthen your bones, and even assist in healthy embryonic development if you happen to be pregnant. Something else that dried apricots have in them is potassium. When cortisol levels are elevated, a decrease in potassium comes as a direct result (this results in fatigue, muscle cramps, mood swings, heart palpitations and breathing difficulties). Eating foods with potassium in them can help to restore the potassium in your body that has been lost.
Dried Apricots Tip: If you want to take a stab at making some apricot fruit roll-ups, Natasha Kitchen's website has your back. Check out "How to Make Apricot Fruit Leather" to get the recipe.
5. Holy Basil
Here's what's a trip about holy basil—it's literally an adaptogenic herb. What that means is it's the type of herb that helps your body to build up a resistance to stressors that might try and attack your body. Holy basil is antibacterial, antiviral, antifungal and anti-inflammatory. Because of this, it increases energy levels, lowers inflammation, improves brain function, strengthens organ function and yes, balances out your cortisol levels. Just make sure that you don't give it to infants or children (studies on its safety for them is on-going) and that you only take it six weeks at a time, should you choose to use it in supplement form. The reason why is because holy basil is so potent, that it's not a good idea to take larger quantities without taking breaks in between.
Holy Basil Tip: How should you store this fresh herb? First, make sure to clip the ends of it. Then, place the herb into a glass jar or vase. Cover up the jar and store it in the refrigerator. It will last for a week if you do. Or, you can cut up the leaves of the herbs, put them into ice trays that are filled with water. If you then transfer the cubes to a large resealable plastic bag, the cubes can keep for up to a year.
6. Mangoes
Mangoes are as good for you as they taste. They are high in antioxidants, the combination of vitamins A and C can help to keep your skin clear and, because they are on the lower end of the glycemic index scale, this means that they can tackle the sweet cravings you might have if you happen to be diabetic.
If high cholesterol is something that you struggle with, mangoes can assist with that too. How? Well, since they are a fruit that contains high levels of fibre pectin, mangoes are able to reduce the cholesterol in your system that can lead to plaque in your blood vessels which can ultimately restrict blood flow to your heart.
Mangoes Tip: Sick of mangoes turning brown quicker than you can finish eating them? If so, once you slice a mango up, put the slices into some fresh lemon juice. The acid will slow down the browning process without interfering with the taste of the mango itself.
7. Olive Oil
Out of all the different kinds of oil that you have to choose from, you should definitely have olive oil in your kitchen pantry. It's loaded with omega-6 and omega-3 fatty acids, antioxidants and, it has anti-inflammatory properties in it. Also, unlike a lot of other oils that can do the opposite (of what I'm about to say) over time, studies reveal that olive oil can help to prevent heart disease and prevent strokes, fight off cancer cells, effectively treat rheumatoid arthritis, plus it does not lead to weight gain. As a bonus, because olive oil contains the compound oleuropein, it can lower cortisol levels too.
Olive Oil Tip: There are basically three different kinds of olive oil— refined, virgin, and extra virgin. If you want to consume the one that has the most health benefits, it's best to go with extra virgin olive oil. That's because it is the least processed and refined.
8. Salmon
Salmon is probably my favorite kind of fish. I like that it's not super fishy in taste and has a light texture. Anyway, I always feel good whenever I eat it because I know that it's looking out for my physical health whenever I do. Salmon is rich in omega-3s, B vitamins and protein. It's also high in potassium, selenium (a mineral that protects your bone health and your thyroid) and astaxanthin. Astaxanthin is a compound that reduces oxidation in your system. As a result, it can help to keep your cortisol levels from getting out of control.
Salmon Tip: If you want to get the most nutritional benefits from eating salmon, try poaching it. Poaching pretty much consists of placing salmon filets in a shallow saucepan, along with water, wine or bone or vegetable broth for about 10 minutes; just enough for the salmon to not be raw without being overcooked. If you want to check out a video on how to prepare salmon this way, click here.
9. Walnuts
As far as nuts go, walnuts are packed with all kinds of health benefits. Not only are they also a food that are high in antioxidants, but they are a great source of omega-3, selenium, calcium, zinc and Vitamin E. If you're looking for a food that promotes a healthy gut, will lower your risk of having type 2 diabetes and even helps your body to age gracefully, walnuts can handle all of this. Because these are the types of nuts that significantly decrease oxidative stress to your system, they are something else that you can eat to get your cortisol levels down too. Very cool.
Walnuts Tip: Have you ever wondered how to caramelize your own walnuts? All you need to do is put one cup of walnuts, ¼ cup of brown sugar and one tablespoon of butter into a non-stick skillet. Over medium-heat, stir the nuts and the mixture together for about five minutes. Then transfer the nuts to parchment paper, making sure to separate the nuts so that they don't stick together. Allow the mixture to cool for 10 minutes and then your nuts will be ready to eat. Enjoy!
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
Feature image courtesy
Blair Underwood Initially Turned Down 'Sex And The City' Because 'It Was About How Samantha Was Fascinated By Dating A Black Man’
Actor and heartthrob Blair Underwood is opening up about why he turned down Sex and the City the first time he was offered a role. Many fans of the HBO series may recall Blair's time on the show in which his character was dating Miranda (Cynthia Nixon). However, he was previously offered another role where his character would date Samantha (Kim Cattrall).
During his interview with AV Club, the Set It Off star revealed that he was uncomfortable with the initial offer due to the character's fascination with him being a Black man.
“I actually did say ‘no’ the first time,” he said. “The first time they had offered the role, to be honest with you, it was about how Samantha was fascinated by dating a Black man and wanted to know if, uh, all of the rumors were true about our anatomy! And I said, ‘Listen, I’m honored, thank you, but I just don’t want to play a character based on race, on curiosity about a Black man.'”
But that didn't stop them from reaching out again. This time he was offered to play Dr. Robert Leeds, the love interest to Miranda and he decided to go for it. "So they were nice enough to call about a year later, and I said, 'Well, is it gonna be about race?' And they said, 'No, no, no, we’re not even gonna mention race!' And I think it really did only come up maybe once," he recalled.
"It did five episodes, and I think Samantha mentioned it once, saying something about 'a Black doctor' that Miranda was dating. And that’s really been a consistent thing in my career: not wanting to be boxed as 'the Black guy.'
"I’ve had that conversation with many producers along the way, and they were so great. They said, 'No, he’s just a doctor who Miranda meets in the elevator, and they have a nice little fling.' And it was amazing."
Blair has had a wide-ranging career playing everything from a lawyer on L.A. Law to playing Madame CJ Walker's husband on Self Made: Inspired by the Life of Madame CJ Walker. And during his interview, he revealed another role that he initially turned down, Set It Off. The movie, which is considered a classic in Black culture, stars Queen Latifah, Jada Pinkett Smith, Vivica A. Fox, and Kimberly Elise. Blair's character, Keith, played a banker and love interest to Jada's character, Stony.
He explained why he said no at first and eventually accepted the offer. "I had initially said “no” to that. Because I was playing this historic, iconic African-American historical figure in Jackie Robinson, and the time, y’know, there was Boyz N The Hood, and Menace II Society was out there, and I’d finished playing this noble Negro… [Laughs]," he said.
"And I’m reading the script, and there’s a scene where Jada Pinkett’s character—Jada Pinkett-Smith now—was going to sell her body so she could make some money to send her brother to college. And I remember, honestly, I threw the script across the room. I was, like, “I don’t want to do this. I want to do something uplifting for the Black culture and Black characters, and I don’t know if I want to see this.”
After a conversation with the movie's director F. Gary Gray and the actor's manager encouraging him to finish reading the script, Blair had a change of heart. What he first thought about the movie turned out to be totally different.
"So I finished the script, and I saw that the character they were asking me to play was really the love story in the midst of all of this turmoil of all of these characters, the four ladies: Queen Latifah, Vivica Fox, Kimberly Elise, and Jada," he explained.
"It was so well-written, it was such a great platform for them. And to be able to play the love story and the storyline that gave Jada’s character a leg up and a way out of this world, something to hope for, to wish for, someone to love her… I said, 'You know what? I’d like to be a part of that.'
"And I’m so glad I did, because that film resonates to this day. People all the time come up to me and say that they love that movie. So I’m glad that I did it."