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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Here are a few things to know, from my own experience, before transitioning into self-employment:
1. Recognize that self-employment is not entrepreneurship.
There are key differences between being an entrepreneur and being self-employed that many people get all mixed up and confused about. The terms are often used interchangeably, but they are definitely not the same.
A self-employed person operates just like an employee, often offering services and talents to business owners, nonprofits, or organizations. An entrepreneur typically offers goods and services to a client or customer, registers their business for tax purposes, and can reap the benefits of resources like business bank accounts, financing, and investments.
When you're self-employed, you often don't get paid if you don't work, most typically as a freelancer or on a project-by-project or client-by-client basis. When you're an entrepreneur, you can successfully scale a business where you can reap the benefits whether you're actively working in it or not.
You can indeed launch a one-person business (i.e., as a limited liability company or LLC), but there are requirements related to that, particularly when it comes to taxes. There are also things to consider, such as lifestyle, goals, and risk tolerance. The annual and financial obligations entrepreneurs have aren't the same as self-employed professionals, like additional taxes, filing fees, and mandatory financial reports.
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(I know some of y'all entrepreneurs might be reading this with a side-eye, but hey, not every self-employed person is a business person, and some simply might not want the extra maintenance and responsibilities of having a registered business, no matter the perks.)
While I'm not discouraging any self-employed person from launching a business, knowing the difference between the two is important because it sets the tone for how you approach the work that you do, your expectations on the lifestyle and requirements, and what benefits might be afforded to you.
Many entrepreneurs can employ people, scale their businesses for expansion, get capital investment, and even take days, weeks, or months off without having to actually work yet still reap the benefits. This is often not the case for a self-employed person whose salary largely depends on actual work hours, paid invoices, and strategic budgeting.
2. Inform yourself about the tax obligations and other financial shifts that might happen once you are self-employed.
When you're working a 9-to-5, your company handles taking taxes out of each check. This is not the case for self-employed folk. There's a quarterly schedule that must be followed for federal taxes, and there are other regulations based on the state where you primarily work (even if you're working remote). If you're used to having a hands-off approach to taxes (other than going to the tax preparer once a year), you definitely want to shift your expectations and get to know all the information you can about self-employment taxes.
Also, the way you budget might be a bit different when you're self-employed. If you find, for example, that you're constantly living check to check or that you're used to a guaranteed paycheck every two weeks, you'll need to shift the way you look at how money flows in your household.
Self-employment can include periods where you're not getting paid as consistently, and many companies work with invoices that are paid 30, 60, or even 90 days after you've finished the work you've done for them. Keep this in mind and plan accordingly based on the industry you'll be working within.
Talk to a tax or personal finance professional to find out about how your finances and tax obligation might change once you decide to become self-employed, and then set up a plan so that you won't get caught slipping come Tax Day. The process is different for self-employed people, and this is an important aspect of the process that will save you lots of money and stress in the long run.
I learned the hard way to negotiate, upfront, a set period of time for my services (when applicable and reasonable) to be written into a contract and to set my rates not solely based on my previous salary but considering additional costs like WIFI, travel, health insurance that I have to pay for out-of-pocket, home office technology and tools, and the time it actually takes to complete tasks. The pandemic brought home how super-important this was because, as a freelancer, someone can simply cut you with no compensation or warning.
3. Get to know your true strengths and weaknesses when it comes to work ethic, skills, environment, and motivation.
Self-employment is definitely not for the faint at heart. It can be a constant hustle in the beginning, and if you're not careful, you might end up wondering how you'll pay your rent or car note simply because you don't have clients or work lined up. It's good to be a self-starter and super-organized. It's also good to brush up on your marketing, communications, and sales skills because you'll need to pitch yourself and your background in order to land projects and clients.
While working your full-time job, take a few courses or find a self-employed mentor so that you can strengthen your skills in areas where you might need some improvement (i.e., pitching, online marketing, social media branding, or project management.) Practice self-employment on the side as an intern or with a side hustle so you can learn a bit more about yourself that you might be overlooking while serving as an employee.
Being self-employed means you become multiple departments in one person. For example, your current company provides support like assistants, accounting departments, legal teams, and IT, so you might not be used to having to handle all of those things on your own. For some, this can be overwhelming, while others find the challenge invigorating and worth the sacrifice if it means having autonomy and financial and time freedom.
Also, if you're motivated to do your best by being around teams or working in an office, self-employment might be too isolating for you. True, there are groups and co-working cultures you can join, but it's definitely not the same as having built-in comradery of fellow full-timers at a company. Be aware of these things so that you're realistically making a choice that suits the life you want to live and the work experience you want to have in order to thrive.
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4. Create an emergency fund solely for the transition.
While you're working a 9-to-5, create a separate savings account just for the transition. Anything can happen between quitting your job and getting your first freelance gig, client, or project. When I first stepped out to be self-employed, I thought I had the dream client, only to find out that it wasn't a good fit and I'd be looking for a new one after six months. This might happen several times before you really hit a groove, find your fit, build up your reputation, and get consistent work.
Having a financial cushion outside of your usual emergency fund helps to soften the blow if something like a client loss, a late invoice payment, or an unexpected work-related expense (i.e., computer replacement or broken equipment repair) comes up.
Sometimes, self-employment can include certain up-front costs like renting an office space, investing in new technology or other tools, travel expenses, or hiring other self-employed professionals (i.e., a consultant, web designer, or tax preparer), so you'll want to be smart, be prepared, and keep your receipts.
5. Understand your why.
Every great and sustainable journey starts with a good reason---a "why" that keeps a person going. If you know your why, you're less likely to just give up when things get rough, and you're less likely to make costly, mentally and physically draining mistakes. I decided to go for full-time self-employment because, after more than a decade working in my field, I really felt burned out at the time, began to resent not being promoted as quickly as I thought I should, and saw that I could make more money contracting my skills and talents out than working full-time for one company.
I also loved that I could pick and choose who I worked with and align my values with the projects that I was part of (versus being forced due to being a full-time employee beholden to a contract and the so-called values of a corporation or company.)
I've made quite a few mistakes over the years, but my why remains the same, and when times get hard, I simply remember the overall peace, flexibility, and autonomy I have in serving the women millennial audiences I want to serve through journalism and communications.
6. Be sure that you're offering services or expertise that can be used for years to come and that's competitive.
If you're considering self-employment, be sure your skills are competitive and have a future of need. I knew, even a decade ago, that much of the media industry was going the freelance route, and today, with layoffs becoming commonplace and full-time employee budgets being cut, contract work has become the name of the game. I saw this industry shift coming a mile away, and, like my early foray into digital media before publishing houses were monetizing it, I knew eventually, freelance work would be abundant and preferred.
If you're already doing a job that is in high demand or you offer something niche and one-of-a-kind, working for yourself might be the move. But if you've found that your current skills might be obsolete in the next two to five years, try learning another skill, shifting how you do the work you do, or tapping into another passion that can ensure you're offering something valuable in a market where it's direly needed.
Self-employment can be a joy and a pain, and for many of us, it's the only choice for self-care, mental wellness, and financial freedom. If you're considering taking the leap, take into account these tips and go forward in bold confidence, informed, and prepared.
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