

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 maintain its short-term memory.
The reason why blueberries are great for decreasing your cortisol levels is that 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 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 of 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 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 are on-going) and that you only take it for 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 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, lowers 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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Originally published on June 7, 2020
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'Sistas' Star Skyh Black On The Power Of Hypnotherapy & Emotional Vulnerability For Men
In this insightful episode of the xoMAN podcast, host Kiara Walker talked with Sistas star Skyh Black, as he opened up about his journey of emotional growth, resilience, and self-discovery. The episode touches on emotional availability, self-worth, masculinity, and the importance of therapy in overcoming personal struggles.
Skyh Black on Emotional Availability & Love
On Emotional Availability & Vulnerability
“My wife and I wouldn't be where we are today if both of us weren't emotionally available,” he shared about his wife and Sistas co-star KJ Smith, highlighting the value of vulnerability and emotional openness in a relationship. His approach to masculinity stands in contrast to the traditional, stoic ideals. Skyh is not afraid to embrace softness as part of his emotional expression.
On Overcoming Self-Doubt & Worthiness Issues
Skyh reflected on the self-doubt and worthiness issues that he struggled with, especially early in his career. He opens up about his time in Los Angeles, living what he calls the “LA struggle story”—in a one-bedroom with three roommates—and being homeless three times over the span of 16 years. “I always had this self-sabotaging thought process,” Skyh said. “For me, I feel therapy is essential, period. I have a regular therapist and I go to a hypnotherapist.”
How Therapy Helped Him Heal From Self-Doubt
On Hypnotherapy & Empowering Self-Acceptance
Skyh’s journey is a testament to the power of tapping into self-development despite life’s struggles and being open to growth. “I had to submit to the fact that God was doing good in my life, and that I'm worthy of it. I had a worthiness issue and I did not realize that. So, that’s what the hypnotherapy did. It brought me back to the core. What is wrong so that I can fix it?”
Watch the full podcast episode below:
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Pack A Travel Case With These 12 Items For Amazing 'Summer Vacation Sex'
It’s kind of funny that while I’m literally in the process of writing this article, the Los Angeles Times published “How to get lucky on your family vacation” hours prior. LOL. Although this year marks a bit of a dip in the amount of Americans who plan on taking a summer vacation (because this administration ain’t making coin-keeping easy, y’all) — it’s still being reported that around 53 percent will do so in the name of rest, relaxation and spending quality time with their loved ones.
And for many, the loved ones category absolutely includes their bae. And if that is the case, that probably means that sex is somewhere on the menu.
Yep. I actually read one survey (that consisted of 2,000 people) that said folks tend to have twice as much sex while they are on vacation than they do when they’re at home. It makes sense too when you factor in that you have less to do (unless you’re traveling with those folks who act like you need an itinerary for every damn thing — and we all know one…SMDH), which makes you less stressed out, which makes it easier to feel sexy and to want to get sexual.
And so, in the spirit of that indeed being the case, I want to make sure that you carve out a corner of your suitcase or carry-on to include at least half of the following 12 things that are on this list — things that can help to make “summer vacation sex”…that much hotter, y’all.
1. Edible-Grade Sunscreen
It can’t be said enough that, no matter how melanated you may be, your skin needs sunscreen. Not only to protect yourself from the risk of skin cancer (which 1 in 5 Americans will get in their lifetime) but from premature aging that can come from sun damage too. That said, if the urge arises to have sex outside somewhere, I did find some edible-grade sunscreen, in case you’re either worried about what sex in the sun will do to your skin or how all of the chemicals in sunscreen will affect your (digestive) system. The company is called Sky & Sol and you can read up on them here.
2. Flavored Lip Balm
If you’ve ever wondered why your lips are so susceptible to being chapped, it’s because they don’t contain any oil glans to keep them moisturized. This is especially important to keep in mind when the weather is extremely cold or hot because that can do a real number on the sensitive skin that your lips are made out of. That’s why it’s essential to stay well-hydrated and to also keep some lip balm in tow. Lip balm is especially designed to moisturize your lips, reduce chapping, exfoliate, soothe irritation and protect your lips from UV damage. As a bonus, lip balm will also help to keep your lips super soft and kissable; especially if you get the flavored kind. #wink
3. Condoms
I’m still out here, literally shaking my damn head, that reportedly, only one-third of men and one-fourth of women use condoms (and even many of those folks don’t do it consistently). It can’t be said enough that if you’re not in a monogamous (married) or exclusive (dating) relationship where you both are getting regularly tested and are on some other form of birth control (unless you want to get pregnant) — you absolutely should be using condoms and, as a woman, you should not solely rely on your partner to have some that are ready and available.
Not just because you should be responsible for your body and health but because not all condoms are made equal, so you should bring along some that you prefer/enjoy. If you’d like a lil’ help picking those out, check out “These Are The Kinds Of Condoms Your Vagina Would Actually Prefer.”
4. Crotchless Swimsuit
Packing some sexy lingerie? I certainly hope that goes without saying. If you’ve got a hot tub around, though and you want to “get it in” without getting totally naked (so that nosey people won’t see every damn thing), you do know that there are some crotchless swimsuits out in these streets, right? An example of one is here. Of course, you can always do what Beyoncé said in “Drunk in Love” and just move ish over to the side but…I’m just giving you another creative option…if you wanted one.
5. Blindfolds
If you’d like to cultivate an atmosphere of mystery or anticipation, a simple blindfold will do the trick. There is another reason why I think they are great for summer vacation (sex) trips, though — if your hotel room doesn’t come with blackout curtains and you want to have a quickie or two without the room being so bright, putting on a blindfold can solve that “problem” too.
6. Waterproof Sex Toys
Who said that you have to wait until you get to your hotel room to engage in some foreplay? If you bring a couple of sex toys around, you can tease each other practically anywhere — and if they are waterproof, that includes in the ocean or pool. Some, you can pair up with your smartphone in order to stimulate your partner from just about anywhere. Whew, chile.
7. Homemade Sex Toys Too
Speaking of sex toys, you’d probably be amazed at how many things in your house can double up as one. A spatula or wooden spoon is great for spanking. A necktie, some tights and a pair of clothespins work well for BDSM (use your imagination, sis). An electronic toothbrush is its own vibrator. A string of (lubricated) pearls in between your thighs? Girrrl…GIRL. Oh, and cop a silicone ice tray that comes in different shapes.
When you are rubbing ice in the shape of fruit, flowers or even animals over each other’s bodies, you’ll be surprised by how the combination of the cold with the texture of the space of the ice will stimulate you (make the ice out of juice instead of water for an extra sweet treat!).
8. Portable Charger
I don’t know what took me so long to get a damn portable charger but it’s one of the best things that ever happened to me. What I personally purchased is the ANKER Zolo Power Bank, 20,000mAh 30W High-Speed Portable Charger. I can throw it in my purse, it charges fast, I can use more than once before needing to recharge it; plus, it complements most devices. A great thing to keep in mind, so that your sex toys don’t end up going out on you while you’re…wherever you are.
9. Massage Oil Candle
Going through security at the airport can be a HEADACHE. And while, how long it can take, oftentimes varies on the airport you’re at and the time you are traveling (you can read more about that here), the process is going to be especially annoying if they have to go through your bags. Since you can currently only pack a quarter-sized bag of liquid products on your carry-on, my two cents would be to leave the massage oil at home and pack a massage oil candle instead.
That way, you can still engage in some temperature play (check out “Hot Sex: 10 Super Sultry Reasons To Bring Wax Play Into Your Bedroom”) while you’re on the road without going through any security hassle hang-ups. Some edible massage oil candles are located right here.
10. Wine Cooler Sleeve
Say that you end up going on a wine tasting tour while you’re on vacation and you end up purchasing a bottle or you simply want to toast with some champagne but you’re not sure how to store the bottle. Did you know that there are wine cooler sleeves that are lightweight, portable and will help to keep your bottles cold without condensation for hours on end? A brand that comes highly recommended is here.
11. Rose Petals
I think there are a few reasons why rose petals are oftentimes used to create a sexy mood. Red symbolizes love and passion. Rose petals are soft to the touch. The scent of them is considered to be an aphrodisiac as well. For all of these reasons, bring along some fresh rose petals for your hotel bed. If you put a damp paper towel in something like a small Tupperware container and then place the rose petals inside of that, they won’t dry out quickly which will make them feel great once you’re ready to start rolling around in them (you can also keep them in your hotel room’s fridge to further extend their shelf life).
12. Mints
Morning sex. Outdoor sex. Whatever kind of sex — it’s always going to be better when your breath and his smell good. And just so you don’t have to lug around a big bottle of mouthwash, pack some mints. Altoids are always going to be my number one draft pick — yet go with whatever are your personal faves. They’re the perfect hack for unbelievable summer vacation sex. Wouldn’t you agree? Enjoy!
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