The ItGirl Directory is like the ultimate group chat for women to connect with a fierce selection of women-led ItGirl agencies and businesses. This is your digital link-up for collaboration, empowerment, and nurturing your personal and creative ventures. Connecting with like-minded women who get you is essential, and the ItGirl Directory makes it possible.
We’re committed to supporting the girlies by providing access to resources and opportunities that amplify personal and creative endeavors.
Get connected with ItGirl-certified and Black women-owned companies, agencies, and freelancers, across marketing, creative production, branding, and more.
Featured Categories: Marketing & Branding | Talent & Creator | Photo & Video
MARKETING & BRANDING
Meet the dot connectors across marketing, branding, strategy, campaigns, experiential, and more. These women pull off large-scale campaigns, brand partnerships, strategic marketing, consulting, press and communication strategy, and much more.
19th & Park
Founded by Tahira White and Whitney Headen, 19th & Park is an agency rooted in strategy, innovation, ideation, and execution — allowing them to create stories that make people feel again and build with brands including Bumble, L'Oreal, and Meta.
SLUG Global
SLUG is a team of young artists from diverse professional backgrounds and disciplines founded by creative director and musical artist Brittany Bosco. The agency specializes in graphic design, web design, digital marketing, original content curation for web and social media, creative direction, immersive set design, and event production across the intersectional spaces of music and culture—leading them to work with brands such as Spotify, Facebook, and many more.
Crown and Conquer
Based in Los Angeles, April McDaniel's Crown + Conquer is an independent agency redefining success for brands based on authenticity. By fostering meaningful cultural interactions, the agency has curated campaigns for Adidas, Amazon Studios, Google, and others.
RTTR
Rachel Wims, a marketing executive, author, and global philanthropist, serves as the founder and CEO of RTTR. Her agency specializes in content production, talent management, and artist creative/brand development. Among Rachel's clientele are notable names such as Jayda Cheaves, Dess Dior, and the beauty brand Topicals.
D28
Specializing in fashion, entertainment, lifestyle, hospitality, and tourism— Shenell Renwick is a Brooklyn-based publicist, storyteller, and co-founder of d28. D28 is a PR and digital marketing agency working with emerging brands and talent including True To Us and Sondér New York.
All Angles Agency
Founded by Evangeline Elder, All Angles Agency is a brand partnerships and integrated marketing engine, powering multicultural platforms in music and entertainment with strategy & consulting across brand deals. AAA connects the dots between the hottest cultural entities and brands looking to create authentic touchpoints with diverse audiences. AAA has worked with artists such as Jean Deaux, Free Nationals, Ambre, as well as cultural platforms Femme It Forward, Hoorae/Raedio, Roc Nation, and more.
OneDayCMO
Emmelie De La Cruz is the founder, marketing consultant, and AI enthusiast of OneDayCMO. Curated through the love for growing small businesses and startups, her omnichannel strategy service allows companies to confidently delegate their marketing thanks to Emmelie and her in-house team of vetted experts.
Third & Hayden
Third & Hayden, founded by Kei Henderson, is a Creative Incubation Hub functioning as a record label, management, and publishing company. We support artists and creators in establishing enduring careers by providing startup artists with foundational capital, strategic guidance, operational support, and essential resources for success. Recently the agency inked a joint venture label deal with SoundCloud.
Creative Collective NYC (CCNYC)
Imani Ellis is the Founder and CEO of The Creative Collective—the largest community of diverse creative professionals in the country. Additionally, Imani is also the creator of CultureCon—an annual IRL event extension of The Creative Collective that prioritizes visibility and opportunity for Black and Brown creatives. With ongoing partnerships with Max, Cash App, and others, Imani continues her mission of building community and fostering cultural collaboration.
Worque + Off Worque
Cristina Jerome, the founder of Worque, operates as a freelance marketer and creative, excelling in talent collaboration, social media, and brand marketing. Initially known for her achievements in the music industry, she spearheaded digital strategy for R&B acts at Keep Cool (RCA Records). Expanding into TV, she contributed to projects like Red Table Talk, Bel-Air, and Rap Sh!t. Subsequently, roles at Topicals and Adidas tapped Cristina to direct social content and lead global brand marketing campaigns. These diverse experiences culminated in the creation of Worque, a community and content marketing agency where Cristina's work, worth, and wins speak for themselves.
SydTheCreative
Sydney Price, also known as SydTheCreative, is a Spelman graduate, creative strategist, content creator, and storyteller. She specializes in helping entertainment and lifestyle brands develop bold creative and meaningful content and strategy. Sydney has collaborated with clients such as Twitter and Adobe.
Sunset Works
Based in LA, Deena Morrison is the founder and producer of Sunset Works Entertainment, a full-service agency specializing in content production and artist development. With over 8 years of experience and a dynamic team, Deena has served clients such as Spotify, ESPN, Nike, Blavity, META, and more.
The Elle Empire
Founded by Elle Houston, the Elle Empire creates dope events for cool brands and cooler people. This agency has been responsible for partnering with Apple Music, Savage X Fenty, and many more.
PopNCreative
After being tired of not seeing women launch and lead in the advertising and marketing industries, founders Lori Hall and Jessica Lane started the Pop’N Creative agency during the pandemic. This agency operates with a mission to see brands win in marketing within a multicultural world— working with brands such as H&M, Hulu, Netflix, Discovery, and many more.
League Twenty Two
Founded by Ashley Henderson, League Twenty Two is a diverse team of forward-thinking millennials bringing unique and bold perspectives to an experiential strategy with over a decade of experience. They infuse cultural authenticity and relevance with expertise to make moments memorable and redefine what’s possible. They specialize in experiential production and fabrication, content curation, and creative strategy rooted in culture. They’ve worked with Clinique, Nike, PrettyLittleThing, SiriusXM and more.
Jessica Roner
An LA native now based in New York, Jessica Roner is a consultant who thrives through illustration, brand storytelling, and creative strategy. With a background in ideating and executing pitches for both global and local campaigns, she excels in repositioning and establishing value within brands. Her diverse portfolio includes collaborations with solo entrepreneurs and larger corporations such as Louis Vuitton and Atlanta Apparel Mart.
Marz Enterprise
Founded by Jasmine C. Green, MARZ Enterprise is committed to revolutionizing the modeling industry through a strong emphasis on diversity and authentic representation. We specialize in tailored creative talent solutions for ad agencies, production companies, casting directors, and beyond.
24:Ours
Founded by Goldie Harris in 2016, 24:OURS is a creative label based in NYC that bridges the gap between music, media, and marketing. Specializing in event and content production, they curate experiences for diverse audiences and true music enthusiasts. Additionally, the 24:OURS Creative Studios serves as a co-working space and full-service rental photography/video studio, offering tailored meeting and event spaces for the musical and creative community.
A Same Different Story
Since 2020, Reegan Houston has orchestrated major global cultural events through her agency, A Same Different Story. Specializing in brand strategy, creative direction, and executive production, she has collaborated with luxury brands and institutions. As a freelance executive producer and creative director, Reegan has partnered with Kendrick Lamar, Migos, Drake, Shawn Carter, The Recording Academy, GQ, LaQuan Smith, Google, Netflix, and others.
Refine Collective and IBandfriends
Founded by IB Majekodunmi, Refine Collective is a digital community promoting and supporting minority-owned businesses and freelancers. Our mission is to empower the underrepresented by directing purchasing power their way. Additionally, our sister company, IB&FRIENDS, specializes in event production and creative consulting.
Ghetto Yolie
Yolanda Hoskey is a Brooklyn native and multi-disciplinary artist based between New York and Los Angeles. Her work challenges the monolithic perception of Blackness — leading to opportunities for partnership with prominent institutions and brands including The New York Times, Bloomberg, FUJIFILM, SNIPES USA, Walmart, and Aperture Magazine.
Imperial Marketing Group (IMG)
Founded by Anastasia Wright, IMG is a strategic marketing agency, consulting house, and talent management company with a long resume across music, culture, and entertainment. They’ve worked with Samsung, Soho House, and more in the brand realm–along with strategic marketing and deals for talent such as Janet Jackson, Mýa, Andrea Valle, Juvenile, Janelle Monáe, and more.
Chanel Hinds
As a freelance creative production manager, Chanel Hinds oversees the planning and execution of creative projects for clients in the fashion, music, and entertainment industries. She manages teams, budgets, schedules, logistics, and vendor relations for projects ranging from modest independent films to sizable commercial shots. Across the span of her career, she has worked with Amazon, Google, Nike, Prada, Awake NY, and more.
The Brownie Agency
The Brownie Agency was founded to address a gap in the market that overlooked the magic of women of color. With backgrounds in fashion and music, founders Ayanna Wilks and Brianna Agyemang leverage their experience to curate events and lifestyle experiences centered around celebrating women of color.
A Gold Consulting
A Gold Consulting, an international boutique agency, was established by New York native Ah-Niyah Gold. As a fashion and beauty consultant, A Gold Consulting is dedicated to carving out space for the next generation, shaping the future of fashion, beauty, and beyond through innovative approaches to PR and VIP relations. With nearly a decade of experience in event production and creative services, Ah-Niyah embarked on her industry journey nearly nine years ago, collaborating with Brittney Escovedo of Beyond 8. Together, they assisted notable clients such as Pyer Moss, Betsey Johnson, and Bobbi Brown. Today, Ahniyah's agency represents exciting brands including Topicals, Black Fashion Fair, Theophilio, Advisry, Black Boy Knits, Bed on Water, and Homage Year.
ASHYA + Equator Productions
Ashley Cimone is a creative director, designer, and producer based in Brooklyn, NY. She co-founded ASHYA in 2017, a New York-based eco-friendly accessories design label that embraces travel, cultural awareness, style, and utility in its DNA. Additionally, she is a partner and executive producer at Equator Productions, a full-service studio at the intersection of art and advertising that has worked with brands like Ghetto Gastro, Nike, New Balance, Spotify, and Amazon.
Private Yard
When it comes to developer Caláh Jones, she is truly in her own lane! Using the power of intuition and technology with the goal of elevating and innovating the creative landscapes of others, Caláh started her experiential design and ideation lab Private Yard to fuel the web design and development needs of the culture — taking on partners who are genuinely committed to evolution. Her clientele has ranged from Renell Medrano and JT of The City Girls to the Collective Gallery and multiple brands within the fashion space.
TALENT & CREATOR AGENCIES
Meet the women who connect POC creators and influencers with brands & help our favorite social media mavens get paid what they deserve.
Agency Cliquish
Taylar Barrington-Booker is the Founder and Head of Talent & Partnerships at Agency Cliquish. Established in 2021 in response to the BLM protests, the agency is dedicated to providing not just corporate commitment but also guidance and support to help Black talent reach their full potential. Today, Agency Cliquish remains committed to culturally relevant, conscious, and advocacy-led influencer management for Black talent in the digital realm.
Kensington Grey
Kensington Grey is an Influencer management agency with a network of over 150+ creators rooted in diversity. Every day, brands, influencers, and social media managers are identifying gaps in the ever-evolving arena of content creation and digital marketing. Founded in 2019, Kensington Grey Agency was created to fill one such hole. Kensington Grey was created to be a direct answer to the lack of representation within the industry.
Black Girl Digital
Created by Latoya Shambo, Black Girl Digital is a mission-driven, award-winning, premium influencer marketing agency advancing the creator economy for Black women and all multicultural creators through fair and equitable brand partnerships.
Human Relations
Founded by PR genius Makensy Smith, LA-based Human Relations is a growth agency specializing in strategic communications and intentional partnerships for unconventional individuals. Smith's clientele includes Iddris Sandu, D Smoke, and NFL linebacker Bobby Wagner.
Agency.ab2
Amber Ajee is a multi-hyphenated muse + force. When she's not steering creative on the RCA label, she's pushing her creative talent house and management company AB2, a management consulting firm and agency that assists individuals and brands in building their true potential and producing their star ideas through the lens of a strategy. One of her clients currently includes the successful emerging artist 4batz who you can hear on every Reel and TikTok right now thanks to his song "act ii: date @ 8."
MEF Agency
MEF Agency, founded by Gabrielle Amai Williams, is a full-service marketing, creative, and social agency dedicated to maximizing the potential of businesses, brands, influencers, and entrepreneurs. They specialize in sales, social media, brand awareness, and PR— garnering clientele from Sephora, NARS, Nike, and Live Nation.
Blk Girl Studios
Ibukun Oladejo is the founder of Blk Grl Studios, a creative agency for Black influencers. She spearheads digital marketing, collaborating with major Black influencers on TikTok, Instagram, and YouTube to amplify their presence and partner them with brands for inclusive social media campaigns. Notable clients include Nike, Afropunk, Sony Music, and MissGuided.
Beyond 8
Brittney Escovedo is an event producer and owner of the internationally successful agency Beyond 8. Beyond 8 is an events and lifestyle marketing company that curates events that go beyond the ordinary—offering innovative and immersive experiences. Beyond 8 has worked with Google, Saint Heron, Kering, Hood By Air, Uniqlo, Red Bull, and many more as their clientele list is ENDLESS! We stan!
abc group NYC
Jodi-Lee Reece is an experiential producer who's skilled in event management, production, contract negotiation, leadership, and experiential design. She is also the co-founder of ABC GROUP NY— a boutique experiential agency that specializes in event production and brand marketing within the fashion, lifestyle, tech, and entertainment industries.
BLK Girl Fest Studios
Founded by Nicole Krystal Crentsil, Black Girl Fest Studios is a cultural studio and consultancy specializing in social innovation, community, and experiences. Notable clients include Pinterest and eBay.
PHOTO & MEDIA VENDORS
Meet the women who create visual magic on the daily, across music videos, short- and long-form content, production, design, web, and more.
Trey Dgtl | Director + Producer
Founded by the visionary Treya Bolin, TREY DGTL is a dynamic production powerhouse specializing in visual storytelling. From immersive documentaries to short-form content, TREY DGTL has directed and produced for renowned clients such as Parsons, BET, Complex, American Express, Givenchy, Milk Makeup, and more. Treya Bolin's capabilities know no bounds.
Annie Bercy | Director + Photographer
From film directing, photography, video editing, graphic designing, and producing, Annie Bercy plays many roles in media. Working with the likes of SZA, Cardi B, and countless brands, there's no doubt that Annie's work has an iconic look and feel that simply cannot be duplicated.
Babe Cave LA | Director + Photographer
Randijah Simmons is a multidisciplinary artist and entrepreneur. In the summer of 2020, she opened up The Babe Cave LA and whether you're in the LA area or glued to your socials, you can always catch Randijah's work going viral across your timeline. Tinashe, Kari Faux, Flyana Boss, and Amaarae have been amongst her clientele and we think it's safe to say that this is just a taste of the opportunities to come.
Renell Medrano | Director + Photographer
Reigning from the Bronx, Renell Medrano is a Dominican-American photographer and director who continuously dominates our mooboards, TL's, and every editorial moment in between. Known for her raw and authentic approach to creative direction, Renell has photographed people like Kendall Jenner and Tyler The Creator to Jay-Z and André 3000, beauty brands like Burberry and Fenty, and has had multiple editorial pieces published under her name. And when she's not capturing shots, you can catch her steering her Ice Studios brand or inspiring the girls through her passion for fashion.
Keenan MacWilliam | Director + Photographer
Keenan MacWilliam is a Guyanese-Canadian filmmaker, creative director, and photographer whose style is inspired by the beauty of spontaneity and the observation of the human experience. Throughout her career, Keenan has collaborated with industry entities such as i-D, Spotify, The North Face, SZA, Hawa, and many others.
Exquisite Eye Studios | Director + Photographer
Breyona Holt who you may recognize as "Exquisite Eye" is an Atlanta native and artist who celebrates the timeless beauty and richness of Blackness. Inspired by her father's archival photography, Holt's work sparks dialogue about depicting Black skin, infusing vibrant colors and lushness to convey the intricacies of Black experiences. Collaborating with figures from sports, music, and fashion, including Serena Williams, SZA, Normani, and Kimora Lee Simmons, her imagery explores spiritual liberation and ethereal connections.
Nailah Howze #NaiShotThat | Director + Photographer
Nailah Howze, known as CloudNai, excels at capturing the essence of the Black community through her photography, showcasing the beauty of various cities and providing representation for the underrepresented. Her clientele includes New Balance, Adidas (with Yara Shahidi), Migos, Summer Walker, Big Sean, and numerous others.
Brain Studios
Kin Marie is a Chicago-based artist, film producer, post-colorist, and co-founder of the production company Brain Studios. Kin passionately prioritizes the visual culture of Afrofuturism—exploring its social implications and its potential as a blueprint for cultural evolution. Her work continues to serve as a platform for critical research and experimentation, examining the intersection of art, media, and social dynamics.
Dana Scruggs | Director + Photographer
Dana Scruggs, originally from Chicago's Southside, is a photographer and director based in New York. Her work centers on movement, abstraction, and eliciting emotion from the human form. Scruggs' distinctive vision has attracted clients worldwide, including Vanity Fair, SKKN, TIME, Rolling Stone, Glossier, The New York Times, Nike, Apple, GQ, and others.
The Ally Green | Director + Photographer
Alexandria Green, aka "The Ally Green," is a highly accomplished Black woman photographer and director based in LA, with NY as a secondary base. Starting in Houston, TX, she turned her early passion for photography into a full-time career by 18. Her impressive portfolio features collaborations with brands like Nike, HBO, and Toyota, and artists such as Travis Scott, Normani, and Kehlani. She's also partnered with Delta Airlines, Puma, Adidas, and luxury fashion houses like Dior, Versace, and Brandon Blackwood.
Renae Watson | Director + Photographer
Renae Wootson, also known as IIRONIC, is a visionary photographer whose work blends expressionism, portraiture, and documentary photography. With a focus on authenticity and depth, her work is described as 'visual poetry,' balancing simplicity with layered complexity. Collaborating with notable names such as Rolling Stone, Billboard, Alicia Keys, and Ralph Lauren, Wootson captures the intricacies of life and people through mood, emotion, and expression, embodying the core of her artistic ethos.
Milana Burdette | Director of Photography + Artist
Venice native Milana Burdette, a director of photography and artist, delves into the universal human experience through surreal visual narratives. By combining analog and experimental techniques, she crafts distorted dreamscapes that explore the essence of existence and challenge brutal subject matter. Her recent collaboration with Hennessy, Chad Easterling, and director Tevin Tavares showcases her ability to translate the reality of creating a legacy.
To learn more about the ItGirl 100 List, view the full list here.
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Anyway, I personally think that the less shallow folks out here may contemplate calling things “quits” or they at least distance themselves a bit from their partner (and what I’m referring to is serious relationships) due to all of the stress and strain that oftentimes comes with the holidays whether it be financial, familial, due to their tight schedules or something else.
Listen, I would hate for you and your man to miss the fun and happiness of experiencing this time of year, all because you are so overwhelmed or irritated that you can’t really enjoy it. That’s why I have a few practical tips for how to avoid allowing the typical holiday season stress from INFECTING your relationship.
Manage Your Expectations
GiphyUnmanaged expectations. If there is a main reason why the holiday season tends to be so stress-filled for so many people, I’d bet good money that this is the cause. And when you’re in a long-term relationship, expectations can manifest themselves in all sorts of cryptic and/or unexpected ways. You might have relatives who assume that you are going to be with them for Thanksgiving or Christmas when you have other plans in mind. You might be thinking that you are going to spend one amount for presents while your man is thinking something totally different. When it comes to scheduling, your signals may be crossed.
And you know what? To all of these scenarios, this is where clear and consistent communication come in. Don’t assume anything. Don’t dictate anything either. From now until New Year’s, mutually decide to check in once a week, just to make sure that you are both on the same page as it relates to the holidays and what you both are thinking will come along with it. The less blindsided you both feel, the less stressed out you will be. Trust me on this.
Set (and Keep) a Budget
GiphyOkay, so I read that last year, 36 percent of Americans incurred some type of holiday-related debt. Hmph. Last year, there was still some sense of normalcy in this country, chile, so I can only imagine what finances are gonna look like over the next several weeks. That said, since I don’t know a lot of people who don’t find being broke stressful, make sure that you and your bae set a budget and then stick to it this year — no ifs, ands or buts.
Because really, y’all — it doesn’t make sense to deplete savings and/or max out credit cards for a few days of giggles only to be damn near losing your mind because you don’t know how to make ends meet come Dr. Martin Luther King, Jr. Day.
And by the way, this tip doesn’t just speak to things like food and gifts; I also mean travel. If it doesn’t make a ton of sense (or cents) to be all over the place this year — DON’T BE.
Keep Matthew 5:37 at the Forefront
GiphyIf off the top of your head, you don’t know what Matthew 5:37 says, no worries, here ya go: “But let your ‘Yes’ be ‘Yes,’ and your ‘No,’ ‘No.’ For whatever is more than these is from the evil one.” That verse right there? Oh, it’s a boundaries lifesaver! I say that because do you see “maybe” or “I’ll think about it” in there? Nope. LOL. It says that you should tell people “yes” or “no” and leave it at that — and that complements Anne Lamott’s quote, “’No’ is a complete sentence” impeccably well. Yeah, you’ve got to remember that anything beyond a yes or no to a request is privileged information; you don’t owe anyone details or an explanation.
Besides, if you are really honest with yourself, when someone asks you something and you give a “Umm, let me think about it” kind of reply, more times than not, you already know what your answer is going to be — so why not let you both off of the hook? Give your response. Commit to that. And let everyone (including yourself) get on with their lives and schedules.
I promise you that when it comes to those holiday parties, you are pissing more folks off by not RSVP’ing or doing so and not showing up than just saying, “Thank you but not this year” off the rip.
Remember That Your Personal Space Is Privilege Not a Right
GiphyA friend of mine recently bought a new house and invited me over to come see it. He’s a single man with no children, so as I was taking in all of the space that he had, especially as I walked through his finished basement, I joked about relatives coming to live with him. “Hell no” and “absolutely not” were pretty much his immediate responses as he went on to say that some folks even had the nerve to be offended when he told them that he had no intentions on taking DNA in.
Ain’t it wild how people think that your stuff is their right? And yes, that brings me to my next point. Your home is your sanctuary space. If you want to host folks this year — cool. If not, ALSO COOL. Please don’t let folks (family included) guilt you into how they want you to act or even into what they would do if the shoe was on the other foot. You are not them — and as one of my favorite quotes states, “If two people were exactly alike, one of them would be unnecessary.” (A man by the name Larry Dixon said that.)
Hell, my friends? They know that I am good for sending them random things that they need or even want all throughout the year. Coming over to hang out at my pace, though. Uh-uh. Chalk it up to being a card-carrying member of the ambivert club yet I like keeping my living space personal — and I sleep like a baby, each and every night, for feeling that way.
Always remember that your space, your time, your resources, your energy and shoot, yourself period (including your relationship), are all things that are your own. You get to choose how, when and why you want to share them. The holiday season is certainly no exception.
Cultivate Some “You Two Only” Traditions
GiphyIt’s not uncommon for some couples to hit me up after the holiday season to “detox.” Sometimes it’s due to the financial drama (and sometimes trauma) that they experienced. Sometimes it’s because they allowed their relatives (especially in-laws) to get more into their personal business than they should’ve. More than anything, though, it tends to be because they didn’t get enough quality time together and so ended up feeling “disconnected.”
Please don’t let that happen. Listen, I’m not even a holidays kind of woman and yet, I will absolutely sit myself down with some hot chocolate and chocolate chip cookies to enjoy a Hallmark holiday film or two. Aside from the fact that most of them are lighthearted and sweet, I also like that they usually focus on couples loving on each other amidst all of the holiday beauty and ambiance — which is something that all couples should set aside some time to do.
Maybe it’s a vacation. Maybe it’s a staycation. Or maybe it’s my personal favorite, A SEXCATION. Whether it’s for a few days, the weekend or even overnight — don’t you let the holidays go by without setting aside time for you and your man to celebrate one another. Don’t you dare (check out “Are You Ready To Have Some Very Merry 'Christmas Sex'?”).
GET. SOME. REST.
GiphyI once read that 8 out of 10 people get stressed out over the holidays and 3 out of 10 lose sleep during to it — and when you’re stress-filled and sleep-deprived, that can absolutely lead to hypersensitivity, making mountains out of molehills and even not being in the mood for sex.
Your relationship can’t afford to go through any of this, so definitely make sure to prioritize rest. I don’t care how unrealistic it might seem during this time, sleep should never be seen as a luxury; it will always and forever be a great necessity.
That said, try to get no less than six hours of shut-eye in (check out “6 Fascinating Ways Sex And Sleep Definitely Go Hand In Hand”) and even ask your bae to take a nap with you sometimes (check out “Wanna Have Some Next-Level Sex? Take A Nap, Sis.”). Not only will sleep help to restore your mind, body and spirit but, when it’s with your partner, it’s an act of intimacy that can make you both feel super connected, even in the midst of what might feel like chaos.
___
Holiday season stress is real. Still, never give it the permission or power to throw your relationship off. Put you and your man first and let the holidays be what they are gonna be, chile.
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Featured image by Shutterstock
And so, since this is the time of year when catching a cold (and/or the flu) is common, let’s talk about the impact that sleep (and again, a lack thereof) has on your immune system. That way, you can remain as healthy as possible during the fall and winter seasons.
1. Less Sleep Means More Colds
GiphyLike I stated in the intro, I’m pretty sure you’ve heard somewhere that the fall and winter are the seasons when people are most susceptible to catching a cold or coming down with the flu. And that’s exactly why I thought I would start this all off by sharing the fact that some studies reveal that if you get less than six hours of sleep, on a consistent basis, you end up making yourself more vulnerable to coming down with both. In fact, some research says that only 18 percent of people who get six-plus hours of rest caught a cold while almost 40 percent who got less than that did.
The logic behind it all is sleep gives your body time to build up the proteins and cells (like cytokines and T-cells) that you need to fight off certain viruses. So, if nothing bothers you more than having a stuffy nose or stubborn cough when it’s cold outside, getting more sleep is one way to prevent that from happening to you.
2. Less Sleep Means More Allergy Symptoms
GiphyAt the end of the day, an allergy is basically what transpires whenever your immune system “overreacts” to something that other people’s systems do not. And since sleep is what helps to keep your immune system nice and strong — well, I’m sure you get how less allergy-related symptoms and more sleep go hand in hand. Also, since sleep helps to decrease bodily inflammation (more on that in a bit) and inflammation can also intensify allergy symptoms, that’s just one more reason to get as much shut-eye as possible.
3. Less Sleep Means Potential Diabetes and Heart Disease
GiphyDid you know that in 2024, Black women were diagnosed with diabetes 24 percent more than any other adult demographic. Also, it continues to be a reality that heart disease is the leading cause of death for Black women. These two sobering statistics alone should be enough of an incentive to do whatever you can to keep the risk of diabetes and heart disease way down.
One way to do that is by getting more sleep. Aside from the fact that sleep strengthens your immune system to where it is easier for you to fight off illness and diseases, sleep can keep your blood sugar levels in a healthy space; plus, when it comes to your heart, it gives it, along with your arteries and blood vessels a break.
4. Less Sleep Means Less Time for Your Body to Push “Reset”
GiphyIf you really stopped to consider all that your body goes through during the day (you can read some about that here), you definitely would respect it enough to do your best to thank it by giving it no less than six hours of sleep, each and every night. Sleep is what helps to slow your brain and body down so they are able to “refuel” for the next day. After all, how can your body prevent you from getting sick if your immune system is too worn out to fight ailments off? Exactly.
5. More Sleep Helps You to Fight Off Infections
GiphySpeaking of, in order for your body to fight off infections, there are certain cells and antibodies within you that need to be healthy and strong — one way that they get and stay that way is by you getting a good amount of sleep. For instance, remember when I touched on cytokines earlier? Well, the same way that they help to prevent colds, they also help to prevent infections too. And since sleep lowers your cortisol (stress) levels, rest gives your body the time and space to build up an army that can fight off free radicals and other health-related challenges while you are awake.
6. More Sleep Lowers Bodily Inflammation
GiphyWhenever a health-related issue is mentioned on this platform, inflammation is something that is mentioned quite a bit. Probably the easiest way to explain inflammation is it’s how your body responds/reacts whenever something is happening to your body that shouldn’t be, whether it’s an illness, an injury, a germ or something that you may be allergic to.
If you happen to have chronic inflammation, some symptoms that are associated with that include fatigue, stiff joints, skin rashes, weight gain and moodiness.
The interesting thing about all of this is if you aren’t getting enough rest, you could be triggering inflammation in your body. That’s because studies reveal that a lack of sleep can elevate molecules that are associated with inflammation. So, if you don’t want inflammation to increase within your system, you should definitely catch more zzz’s.
7. More Sleep Regulates Hormones
GiphyWhen it comes to hormones like serotonin, estrogen and cortisol, believe it or not, they play a role in how your immune system acts and overreacts. That’s because, if your hormones are out of balance, that can cause your immune system to work harder than it actually should and that can make you more vulnerable to sickness. One way to keep your hormones leveled out? SLEEP.
That’s because sleep gives your body the opportunity to rest, repair and restore your hormone levels. On the other hand, when you are sleep deprived, that can put/keep your hormones on the ultimate roller coaster ride. #notgood
8. More Sleep Strengthens Vaccines
flu shot GIF - Find & Share on GIPHYGiphyIf you’re someone who is good for getting some sort of vaccine around this time of the year, make sure that you rest up before and after getting your shots. Not only does adequate rest before a vaccination help your immune system to be better receptive to your shots but sleep also helps your body to build up enough antibodies to make your vaccinations effective after getting them. Because if you’re gonna get pricked, shouldn’t it be worth it? My thoughts exactly.
Get some freakin’ sleep! Your immune system depends on it.
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