By Sharlotte Siobha
Before we jump into the details, let's take the time to go over what cortisol actually is.
Essentially, it’s a hormone that our adrenal glands produce as a reaction to stress. We call it ‘the stress hormone’. What cortisol does once it’s released it helps you manage stressful situations by making you more alert, giving you an energy boost and balancing your blood sugar.
Sounds good right?
You’d think that high cortisol isn’t so bad! But as Black, Indigenous, and Women of Color (BIWOC) in the US, we face a set of societal and cultural stressors that are completely unique to our ethnic groups resulting in us being in a state of fight or flight for pretty much our entire waking day. But, when cortisol levels are high for too long, it can actually lead to weight gain, sleep disturbances, and anxiety, and it can even affect your immune system!
So as BIWOC women, it’s crucial that we’re aware of this epidemic and we’re taking preventative steps as soon as we notice signs of being affected by chronic stress.
What Does High Cortisol Looks Like in BIWOC?
Many WOC will probably dismiss their signs and symptoms of high cortisol as normal, everyday events, because of the expectations placed on them to be strong and resilient (e.g. the "Strong Black Woman" trope). Many of us and the generations before us put these symptoms down to aging, being ‘big boned’ and it running in our families. Perhaps because for generations we haven’t known any different.
Taking into account the differences in everyday life and experiences for women of color, it makes sense to note that the signs of chronic stress and high cortisol levels may look different than for white women! However… These signs may seem familiar as I know there’s a lot of my aunts that have these symptoms. Let’s look at what they are:
Physical signs
These signs can be overlooked, but they’re your body’s way of telling you that it's under stress.
● Weight gain predominantly around your belly
● Always being tired despite getting enough rest
● Trouble sleeping. Whether that’s getting to sleep or staying asleep
● Getting headaches frequently
● Skin complaints like acne, breakouts or even dry skin
● Thinning hair or hair loss
● Issues with your digestion such as bloating, IBS-like symptoms or constipation
Emotional signs
● An increase in feelings of worry & anxiety
● Mood swings and irritability
● The feeling of overwhelm and burnout
● Brain fog (difficulty focusing)
● Loss of interest or motivation to do the things you usually enjoy
● Emotional exhaustion
Skin and hair impact
● Hair thinning and loss
● Skin breakouts like acne, eczema and psoriasis
● Uneven skin tone and hyperpigmentation
● Dryness and irritation
● Increased skin sensitivity
Racial Discrimination
For women of color, every day has its own challenges in the form of racism, sexism or both. It may come in the form of experiencing microaggressions, or being undermined in the workplace and feeling like you have to work twice as hard to achieve the same amount as everyone else. Or maybe it comes in the form of being objectified or fetishized as you’re going to the store. It’s everywhere and it’s all the time.
This will cause us to be on edge and on high alert at all times, ready to defend ourselves from whatever is thrown at us next. Relentless exposure to these stressors will take its toll on your body and cause chronic stress.
There are numerous studies that have looked at how racial discrimination affects women of color’s mental health and stress levels, and the shocking correlation between racial discrimination and chronic stress, along with the diseases caused by it. Not only do we face discrimination of the racial kind but we also have to face sexual discrimination as well - A double-edged sword.
Family & Cultural Responsibilities
In addition to that, women of color are usually responsible for being the pillars of their families or communities, juggling multiple roles or taking on extra responsibilities in line with cultural expectations.
Generational Trauma
Generational trauma and Epigenetics also play a big role in stress responses in women of color. Sometimes we have what feels like natural reactions to situations that we haven’t been taught. This can be down to epigenetics! Epigenetics changes our gene expressions that are influenced by habits, environment, and stress, which can be passed down through generations.
Adaptogens
Adaptogens are herbs that can help regulate hormones and stop them from fluctuating so much, but of course, we’ll focus on the ones that’ll help your cortisol levels. Herbs like Ashwagandha, Ginseng, Rhodiola, Holy Basil, and Maca Root all help to regulate your hormone levels and promote relaxation.
These herbs can help your body adapt to stress by regulating its stress responses and reducing cortisol spikes in addition to supporting sleep quality.
Anti-inflammatory foods
Normally, when your cortisol levels are higher, it helps to level out the inflammation in your body. But when you’re chronically stressed, the body is less sensitive to cortisol, leading to undetected inflammation.
Try getting in foods that have anti-inflammatory properties; things like salmon, chia seeds, dark leafy greens, berries, ginger, and almonds.
Home remedies
There are plenty of home remedies that may help with regulating your cortisol and reducing stress levels too, some of which we as women of color may recognize as firm favorites in our homes.
● Golden Milk (Turmeric Latte)
● Moringa Tea
● Chamomile Tea
● Soursop Tea
● Baobab
● Acupressure or Reflexology
● Coconut oil
● Aloe Vera
● Sarsaparilla
● Cerasee Tea
● Herbs like Ashwagandha, Brahmi & Holy Basil
Movements to reduce cortisol levels
Believe it or not, not all movement is good movement when it comes to reducing your cortisol levels. Try to avoid strenuous exercise, as naturally lifting weights, running and other forms of exercise like HIIT, can trigger an increase in your cortisol levels as your body tries to cope with the additional stress put on it.
Try out low-intensity exercises like Yoga, Pilates, walking, and even some forms of dancing for stress relief.
Spending time in nature
This is a great but very simple way to help lower your cortisol levels, being in the great outdoors has been shown to lower cortisol levels, and reduce heart rate, and the demands on our cardiovascular system.
For some of us it can be hard to access these green spaces, so try decking out your home with plants, visiting indoor gardens, or visiting local parks if possible. Even just getting fresh air can have a profound effect on your stress levels.
Cultural practices, spirituality, and sisterhood
Depending on what your culture or beliefs are, doing things like praying, meditating, cleansing your space with sage or taking spiritual baths can be really soothing and great ways to promote a state of relaxation to reduce your cortisol levels.
Sister circles and community healing can be a great way to bond with other women and create a sense of safety and well-being for you as well. Sharing your experiences, sharing food, and even laughs without judgment can be really healing and anything that lifts your spirits and makes you feel calmer can help reduce your cortisol levels.
As women of color, we’re taught to prioritize everyone else in our lives over ourselves and overextend ourselves as we try to be 100% in everything we do.
To be the best we can be for everyone we care about, we must pour into ourselves first and we can do that by prioritizing our self-care and making sure that we are mentally, physically, and emotionally full before we try to care for everyone else. On top of that, try creating some boundaries with what and how much you do. Get to know your body, listen to it when it’s telling you something isn’t right, and then take the steps to protect yourself and your health.
As women of color, it’s time for us to let go of the strong and resilient woman stereotype and learn that the most powerful thing we can do is to take our rest when we need it and recharge.
And no it isn’t selfish to put yourself first, it is in fact the most selfless thing you can do; To show up as your best self.